Flexible Dieting
Recent Posts
Whole Foods Protein Pancake
Roasted Sweet Potato Salad
Tropical Granola
Wholesome Creamy Mushroom Pasta
December 22, 2019

The flavours in this Wholesome Creamy Mushroom Pasta take me back to childhood memories! Campbell's canned mushroom soup was a staple for lunch. We'd crumble Premium Plus saltine crackers (you know the ones in the big red box!?) into the mushroom soup to soak up all the broth. Yum! Standing on a chair at the stove preparing mushroom soup is my earliest memory of cooking.

These days I opt for a more wholesome lunch to bridge me to dinner. This recipe is certainly an upgrade from my early years! A nutritionally balanced lunch, however, is essential to maximize energy and productivity in the afternoon. This Creamy Mushroom pasta is a nutrition winner as it balanced our Fundamental Four. Let's take a look:

  • Volume: mushrooms, spinach, and onions
  • Protein: chicken (and extra protein from the lentil pasta!)
  • Fibre-Filled Carbs: lentil pasta
  • Fats: coconut milk
  • Freebies: bouillon cube, garlic, and black pepper!

The balance of volume, protein, fibre-filled carbs, and fast will fill you up and keep you satisfy! The 3pm energy crash is a thing of the past when you balance your meals with this F4 approved pasta dish.

The coconut milk seems odd in a pasta recipe, yet, put it all together, and this is one amazing bowl of pasta. You can barely taste the coconut milk as it moreso serves to impart a creaminess to the sauce that you might find in classic cream-based pasta sauces and offer healthy fats to support hormones and keep you full. I highly recommend giving this recipe a try. If you are part of the Food Freedom Formula online course, this recipe fits perfectly with the Lunch Plate.

PS: this is a one-pot recipe for an efficient meal and speedy clean up!


4 Servings


Nutrition Facts



Protein: 26g


Fat: 22g


Carbohydrates: 29g


  • 1 teaspoon olive oil
  • 3 cloves garlic, minced
  • 1 yellow onion (150g) , chopped
  • 1 (6 ounce) chicken breast, diced
  • 2 cups (200g) mushrooms, sliced
  • 1 can (400ml) coconut milk
  • 1 vegetable bouillon cube
  • 2 Portobello mushrooms, sliced
  • 2 cupped handfuls lentil pasta (4 oz), dry
  • 2 cups spinach
  • black pepper


  1. Add a teaspoon of olive oil to a large pot on medium heat and the garlic and onions. Add a splash of water as needed to deglaze the pan.
  2. Add the diced chicken and cook until no longer pink.
  3. When the chicken is cooked, add the sliced mushroom. Cook until softened and slightly brown. While the mushrooms will release water and prevent the vegetables from sticking to the pot, I recommend stirring the mixture often.
  4. When the mushrooms have cooked down, add the can of coconut milk alongside the vegetable bouillon cube. Bring the mixture to a boil.
  5. When the mixture is boiling, add in the Portobello mushrooms and dry pasta. Cook for 10-12 minutes or until the pasta is al dente.
  6. Remove the pot from the heat and stir in two large handfuls of spinach. The spinach will wilt down quickly and adds beautiful color and nutrients to the dish.
  7. Add fresh ground pepper if you'd like and serve. The recipe is even better reheated as leftovers!

Note: I use a small amount of olive oil at the beginning of the recipe and use water to deglaze the pan and prevent the onions and garlic from sticking. This method reduces the added oil in the recipe as you will add sufficient fats later in the recipe from the canned coconut milk!