Portobello Sandwich

Portobello mushrooms make a great meat substitute. And they are low in calories, a good source of protein, B vitamins, minerals and have good anti-inflammatory effects.

Use the portobello as a meat replacement in your favorite sandwich. Or you can skip the bread and slice the mushrooms over a bed of arugula, accompanied with red onion and tomato. Yum!


Quantity Unit Name Link Alternatives
2 cloves garlic, crushed
¼ teaspoon sea salt
½ tablespoon lemon juice
½ tablespoon extra virgin olive oil
2 portobello mushrooms
crushed red pepper flakes (to taste)
dried thyme (to taste)


  1. Preheat oven to 400°F.
  2. In a small bowl add garlic and salt. While whisking with a fork, add olive oil and lemon juice until well homogenized. Add a couple shakes of thyme and red pepper.
  3. Use a spoon to remove the gills and the stem underneath the cap of the mushroom. Wash the mushrooms and pat them dry with a paper towel. Brush all sides with some of the marinade.
  4. Put mushrooms on a cookie sheet caps down and bake for 15 minutes.
  5. Flip around, add some more of the marinade, and poke with a fork all around so the marinade soaks in and the extra liquid comes out.
  6. Continue baking, flipping caps after another 10 minutes, poke on the top, add some more marinade, and continue baking until mushrooms are tender (5-10 minutes).
  7. When cooked through, take out and serve with whole wheat artisan bread, sautéed red onion (in water), arugula, and heirloom tomato slices.
  8. Pour a little of the marinade over the veggies to give it an extra kick.

Prep Time: 30 minutes
Serving Size: 2 servings
Jonathan Ewald

“If man thinks about his physical or moral state he usually discovers that he is ill.” – Johann Wolfgang von Goethe

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