Mushroom Spinach Grits

Mushroom Spinach Grits is designed as a practical, plant-forward breakfast with no butter, dairy cream, cheese, meat, eggs, or added oil. It uses fruit, vegetables, beans, seeds, herbs, and spices to build flavor around the grain.

Mushroom Spinach Grits: Quick overview

This simple bowl balances stone-ground grits with browned mushrooms and wilted spinach. It is oil-free and easy to scale. For added protein, canned garbanzo beans work well.

Recipe at a glance

• Prep: 10 minutes
• Cook: 25 minutes
• Total: 35 minutes
• Yield: 4 servings

Ingredients

½×1×2×3×4×5×6×7×8×9×10×

ⓘ Original recipe (1×) yields 4 servings

• 1 cup stone-ground grits
• 4 cups low-sodium vegetable broth
• 12 ounces mushrooms, sliced (about 3 cups)
• 3 cups baby spinach
• 1 small onion, diced (about 3/4 cup)
• 1 teaspoon dried thyme
• 1 teaspoon low-sodium tamari, optional
• Black pepper, to taste

Heart-health rating

5 of 5 hearts. This recipe contains no meat, poultry, fish, eggs, dairy, or added oil. Therefore it meets the highest heart-health score under the site rules.

If you add any flagged ingredient later (for example butter, cheese, or eggs), try these plant-forward swaps: use mashed white beans or nutritional yeast instead of butter or cheese, and use crumbled soft tofu or mashed chickpeas instead of eggs. The recipe is already oil-free; continue to brown vegetables with water for an oil-free method.

Instructions

1. Bring the vegetable broth to a boil in a medium saucepan. Meanwhile, measure the grits.
2. Slowly whisk in the grits. Reduce heat to low, cover partially, and simmer 20 to 25 minutes, stirring occasionally, until the grits are thick and tender.
3. While the grits cook, heat a wide nonstick skillet over medium heat. Add the diced onion and 1/4 cup water. Cook 2 to 3 minutes, stirring, until the onion softens.
4. Add the sliced mushrooms and continue to cook, adding small splashes of water as needed, until mushrooms brown and most liquid evaporates, about 8 to 10 minutes. Meanwhile, season with thyme and black pepper.
5. Stir in the optional tamari and the baby spinach. Cook 1 to 2 minutes, until spinach wilts.
6. Taste the grits and adjust seasoning. Serve the mushroom and spinach mixture spooned over hot grits. Garnish with a squeeze of lemon or a sprinkle of nutritional yeast if desired.

Why this recipe works

Mushrooms give deep, savory flavor without added fat. Meanwhile, spinach adds volume and color. Because you brown the mushrooms with water, the bowl keeps a rich taste while staying oil-free. Also, choosing low-sodium broth and tamari keeps overall sodium controlled.

Variations and substitutions

• Make it heartier: stir in one drained 15-ounce can of garbanzo beans for extra protein.
• Swap produce: use 12 ounces frozen mushrooms, thawed, or 4 cups chopped leafy greens instead of spinach.
• Dairy/egg-free swap: if you crave creaminess, stir in 1/4 cup unsweetened plant milk at the end.
• Seasoning options: add 1 clove minced garlic with the onions, or finish with lemon zest for brightness.

Save Time

• Measure the ingredients and prepare the produce before cooking so the recipe comes together without pauses.

Storage and reheating

Refrigerate leftovers in a covered container for up to 4 days. Reheat gently on the stove over low heat or in the microwave, adding a splash of water or plant milk and stirring until smooth. For freshness, add herbs or citrus after reheating.

Nutrition Facts

Estimated nutrition per serving

Estimated per serving: About 205 calories, 8 g protein, 41 g carbohydrate, 5 g fiber, 2 g fat, and 310 mg sodium. Values vary by brand and substitutions.

More grits recipes

1. Creamy Plant-Based Grits with Greens
2. Tomato Basil Grits Bowl
3. Black Bean Corn Grits Breakfast Bowl
4. Roasted Red Pepper Grits with White Beans

Explore the heart-conscious breakfast grain series

• Oatmeal and Heart Health
• Farina and Heart Health
• Grits and Heart Health
• 10 Things That Make a Breakfast Heart-Healthy

For more grain-forward breakfast ideas and practical tips, visit The Nutrient.

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