Mushroom Stroganoff (oil free)

Mushroom Stroganoff : When starting on this weight loss journey following the principles of Dr. John McDougall’s Maximum Weight Loss, I started to really learn about low calorie density and what that means with our food. Essentially with calorie dense foods, you are able to eat more and feel fuller with lower calories.

That’s a great thought but how do we create these low calorie dense meals without feeling like we’re just eating plain broccoli? (the funny thing is, I actually enjoy plain broccoli now–yah, didn’t think I would ever say that!)

One of the things I started thinking about in the first couple months of eating this was how do we recreate the creaminess of a dish without using butter, oil, non-dairy milk or coconut milk?

This is where my Cauliflower Cream recipe was created. Now, this is not going to taste like butter, oil, non-dairy milk or even coconut milk. So please do not go into creating the cauliflower cream with that in mind; however, it does allow for you to create creamier savory dishes.

Here’s where I then started thinking of what savory dishes I wanted to create. My first one was a classic Irish dish, Colcannon. After that, mushrooms had been on my mind so much, I chose my next creation to be (drum roll), Mushroom Stroganoff.

This Mushroom Stroganoff is not only Oil-Free but is also Vegan, Whole Food Plant Based and Starch Solution / Maximum Weight Loss approved.

What ingredients will you need?

Mushrooms. You can use any mushroom you would like; however, I generally stick to portabella or white.

Onion. White, sweet, yellow or shallots.


Dried Thyme.

Vegan Worcestershire. Brands available — Annie’s, The Wizard’s, Whole Foods (says vegan in small print on the back) or there are a lot of homemade recipes. Why is Worcestershire sauce not vegan? Traditionally it is made with fish sauce or anchovies.

Dijon Mustard.

Apple Cider Vinegar.

Vegetable Broth.

Cauliflower Cream. Make the Cauliflower Cream recipe before starting the Mushroom Stroganoff–can be made ahead.

Black Pepper.

Mushroom Stroganoff (oil free)

Recipe by Jen HortonCourse: MainDifficulty: Easy


Prep time


Cooking time





An oil-free & low calorie dense version of a creamy and comforting Mushroom Stroganoff.


  • portabella or white mushrooms, 8oz wiped clean, sliced thin

  • onion, 1/2 cup diced small

  • garlic, 2 cloves finely diced

  • dried thyme, 1/4 tsp

  • vegan worcestershire, 1 tbsp

  • apple cider vinegar, 2 tsp

  • dijon mustard, 1/2 tbsp

  • vegetable broth, 1/3 cup

  • cauliflower cream, 1 cup

  • black pepper, 1/8 tsp


  • In a large sauté pan over medium heat, add the onions and mushrooms. Sauté. The water from the mushrooms will release and help with the veggies sticking but use splashes of water when needed; stir often. The onions and mushrooms should start to caramelize a little after 10 minutes.
  • Add garlic, thyme and vegan Worcestershire. Cook for 1-2 minutes. Adjust temperature–do not let the garlic and thyme burn.
  • Slowly pour in the vegetable broth and cauliflower cream along with the apple cider vinegar and Dijon mustard. Mix well.
  • Bring to a simmer. Turn to low keeping a very light simmer for 5 minutes.
  • Add the black pepper. Stir.
  • Taste. Add salt or extra black pepper if needed.


  • Cal: 89 | Fat .9G | Carb 16.8G | Prot 5.6G
  • Low Calorie Density: 133 Calories/lb.
  • Serve over noodles, on mashed potatoes, in twice baked potatoes or with rice. You can wilt greens into the stroganoff too and/or add extra cauliflower cream if you like it creamier .

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