About the Recipe
Ingredients
8 oz mushrooms (white button or cremini), cleaned and stems trimmed
½ cup unsweetened plant milk (such as almond or oat)
1 teaspoon apple cider vinegar (optional, for a buttermilk effect)
½ cup whole wheat flour (or oat flour for gluten-free)
½ teaspoon salt
½ teaspoon garlic powder (optional)
½ teaspoon dried oregano or thyme
¾ cup panko breadcrumbs (or finely ground oats for a softer texture)
2 tablespoons olive oil (or avocado oil)
Preparation
Preheat the Oven
Set your oven to 425°F (220°C) and line a baking sheet with parchment paper.
Prepare the Breading Station
In a small bowl, mix the plant milk and apple cider vinegar (if using) and let it sit for 5 minutes to create a buttermilk-like mixture.
In another bowl, whisk together flour, salt, garlic powder (if using), and oregano/thyme.
In a third bowl, place the panko breadcrumbs.
Coat the Mushrooms
Dip each mushroom into the flour mixture, then into the milk mixture, and finally coat with breadcrumbs, pressing gently to help them stick.
Place the coated mushrooms on the prepared baking sheet.
Drizzle or Spray with Oil
Lightly drizzle or spray the mushrooms with olive oil to help them crisp up.
Bake
Bake for 18-20 minutes, flipping halfway, until golden brown and crispy.
Serve
Let them cool slightly and enjoy with a reflux-friendly dip like dairy-free yogurt with herbs or a mild tahini sauce.
Why This is Acid Reflux-Friendly:
✔ Baked, not fried – avoids deep-fried oils that can trigger reflux.
✔ No spicy seasonings – gentle on the stomach.
✔ Whole wheat or oat-based – easier to digest.