Here’s a crispy fried mushrooms recipe with boosted protein — crunchy outside, juicy inside, and way higher protein than standard versions. I’ll give you both an air fryer / oven option and a pan-fried option.

🍄 Crispy High-Protein Fried Mushrooms

(4 servings)

🧾 Ingredients

Mushrooms

16 oz (450 g) whole mushrooms (button or cremini), cleaned & dried well

High-Protein Coating

½ cup chickpea flour (or oat flour)
½ cup unflavored whey or pea protein powder
½ cup panko breadcrumbs (for crunch)
½ cup grated parmesan (adds protein + crisp)
2 eggs
¼ cup milk of choice
1 tsp garlic powder
1 tsp paprika
½ tsp onion powder
½ tsp salt
½ tsp black pepper

👨‍🍳 Method

1️⃣ Prep

Pat mushrooms very dry (this is key for crispiness).

2️⃣ Breading Station

Bowl 1: Chickpea flour + half the seasonings
Bowl 2: Whisk eggs + milk
Bowl 3: Protein powder + panko + parmesan + remaining seasoning

3️⃣ Coat

Dip mushrooms in flour → egg → protein/panko mix.
Press coating firmly so it sticks.

🔥 Air Fryer (Best Macro Option)

Spray lightly with oil.
Air fry at 400°F (200°C) for 10–12 minutes.
Flip halfway.

✔ Super crispy
✔ Much lower fat

🍳 Pan-Fry Option

Use shallow oil (about ¼ inch).
Fry 2–3 minutes per side until golden.
Drain on paper towel.

💪 Macros (Air Fried, approx per serving)

Calories: ~260
Protein: 20–24g
Carbs: ~20g
Fat: ~12g

Pan-fried will increase fat depending on oil absorption.

🔥 Even Higher Protein Version (30g+ per serving)

Replace half the panko with crushed pork rinds
Increase protein powder to ¾ cup
Use 0% Greek yogurt mixed with 1 tbsp hot sauce as dipping sauce

Quick High-Protein Dip (5g protein per serving)

½ cup Greek yogurt
1 tsp Dijon
½ tsp garlic powder
Lemon squeeze
Salt to taste

Crispy High-Protein Fried Mushrooms