If you’re looking for a simple yet satisfying meal that brings together health and flavor, these Healthy Spinach Mushroom Noodles are for you. Earthy mushrooms and vibrant spinach make a nutrient-packed dish that’s comforting without weighing you down. The twist is homemade spinach noodles, which are easier than they sound.

The dough is just flour, spinach puree, olive oil and salt, rolled thin and cut by hand or with a pasta machine. The sauce is a quick garlic, onion and mushroom saute finished with fresh spinach. It suits vegetarian and keto-style plans alike, depending on the flour you choose.

Why You’ll Love This Recipe

• Homemade noodles with a fresh green colour from real spinach.
• Mushrooms bring a savoury, meaty depth without any meat.
• Flexible: use whole-wheat flour, or almond flour for a keto-style version.
• Quick sauce: it cooks in the time the noodles take to boil.

Benefits of Spinach Mushroom Noodles

• Spinach: rich in iron, folate and vitamins A and C.
• Mushrooms: provide selenium, antioxidants and vitamin D.
• Healthy noodles: made with whole-wheat or keto-friendly flour and spinach puree, they’re rich in fiber.
• Light: filling without unnecessary calories or carbs.

Ingredients

For the Spinach Noodles

• 1 cup whole-wheat flour (or almond flour for keto)
• ½ cup spinach puree (blanched and blended spinach)
• ½ tsp salt
• 1 tbsp olive oil
• Water, as needed

For the Mushroom Spinach Sauce

• 2 tbsp olive or avocado oil
• 4 garlic cloves, minced
• 1 medium onion, chopped
• 200 g mushrooms (button or cremini), sliced
• 2 cups spinach leaves
• ½ tsp black pepper
• 1 tsp soy sauce or tamari (for gluten-free)
• ½ tsp red chili flakes (optional)
• ¼ cup vegetable broth (or water)
• Salt, to taste

Optional Toppings

• Crushed almonds or walnuts
• Fresh parsley or basil
• Grated Parmesan

Ingredient Notes and Substitutions

To make the spinach puree, blanch fresh spinach in boiling water for about a minute, cool it in cold water, squeeze out the excess moisture and blend until smooth. Squeezing matters: a wet puree makes sticky dough. Tamari keeps the sauce gluten-free, though note that whole-wheat flour noodles are not gluten-free. For a vegan dish, skip the Parmesan or use a plant-based alternative. Any mix of mushrooms works.

Instructions

1. Make the Spinach Noodles

1. Mix the flour, salt and olive oil in a bowl.
2. Slowly add the spinach puree, stirring until the dough starts to come together.
3. Add a little water if needed and knead for 5–7 minutes until smooth.
4. Cover with a damp cloth and rest for 20–30 minutes.
5. Roll the dough out thinly and cut into noodles with a pasta machine or knife.
6. Boil in salted water for 3–4 minutes until tender. Drain and set aside.

2. Prepare the Mushroom Spinach Sauce

1. Heat the oil in a pan over medium heat. Sauté the garlic and onion until fragrant.
2. Add the mushrooms and cook until they release their moisture and turn golden brown.
3. Add the spinach and cook for 2–3 minutes until wilted.
4. Season with black pepper, soy sauce and chili flakes.
5. Pour in the broth and simmer for 2 minutes.

3. Combine Noodles and Sauce

1. Add the noodles to the sauce and toss gently to coat.
2. Taste and adjust the salt and pepper.
3. Serve hot, garnished with crushed nuts and fresh herbs.

Nutritional Facts (per serving, approximate)

• Calories: 220
• Protein: 10 g
• Carbs: 30 g (about 8 g net carbs with almond-flour noodles)
• Fiber: 6 g
• Fat: 10 g
• Iron: 15% of Daily Value
• Vitamin A: 70% of Daily Value

Pro Tips

1. Don’t overcook the noodles: fresh noodles cook faster than store-bought ones.
2. Blanch the spinach: it keeps the green vibrant.
3. Mix mushrooms: shiitake, button and cremini add depth.
4. Make the dough ahead: it keeps in the fridge for up to 24 hours.
5. Balance the sauce: if it’s too thick, add a little broth or water before adding the noodles.
6. Brown the mushrooms well: give them space in the pan and let the moisture cook off before stirring too often; browning is where the flavour comes from.

Variations

• Protein boost: add pan-seared tofu, paneer cubes or a soft-boiled egg on top.
• Creamy version: finish the sauce with a spoonful of cream or coconut milk.
• Extra heat: increase the chili flakes or add a drizzle of chili oil.
• Shortcut: use store-bought noodles or zucchini noodles if you are short on time.

Serving Suggestions

Serve in warm bowls with nuts and herbs on top. A simple cucumber or tomato salad on the side adds freshness, and a squeeze of lemon brightens the earthy flavours.

Storage and Reheating

Refrigerate leftovers in an airtight container for up to 3 days. Reheat in a skillet over medium heat with a splash of water or broth, tossing gently, so the noodles loosen and do not dry out. Store extra sauce and noodles separately if you can.

Not sure which to make? These Healthy Spinach Mushroom Noodles use homemade noodles made from flour (whole-wheat, or almond flour for a keto-style version) and spinach puree, served with a garlic, onion and mushroom saute. Our Creamy Avocado Zoodles with Garlic Mushrooms skip the dough and use spiralized zucchini in a blended avocado sauce, ready in about 20 minutes. For a wider choice, see our Vegetarian Keto Dinners and our Vegetarian Keto Diet Plan.

Frequently Asked Questions

Do I need a pasta machine?

No. Roll the dough thin with a rolling pin, dust it lightly with flour, fold it loosely and slice into ribbons with a sharp knife.

Why is my dough crumbly or sticky?

Crumbly dough needs a little more water, added a teaspoon at a time. Sticky dough usually means the spinach puree was too wet; knead in a bit more flour.

Can I use frozen spinach?

Yes. Thaw it, squeeze out as much water as you can, and then blend it for the puree or add it to the sauce.

Is this recipe vegan?

It is vegan if you leave out the Parmesan and use vegetable broth. The noodles themselves contain no eggs or dairy.

Feel free to experiment with the toppings and spices, and tell us in the comments how your noodles turned out. Enjoy!

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