Here’s a savory, creamy, protein-boosted skillet you’ll love 🍄🧄

🍄🧄 Garlic Mushrooms & Cauliflower Skillet (High-Protein)

Garlicky • Buttery • Low-Carb Friendly • Protein-Packed

This one-pan skillet combines tender mushrooms, golden cauliflower, and a creamy high-protein sauce. Perfect as a light main, steak/chicken topper, or hearty side.

⏱ Time & Yield

Prep: 10 minutes
Cook: 15 minutes
Serves: 3–4

🛒 Ingredients

• 2 cups cauliflower florets, chopped small
• 2 cups mushrooms, sliced
• 1 tbsp olive oil or butter
• 4 cloves garlic, minced
• ½ tsp paprika
• ½ tsp black pepper
• ¼ tsp salt

High-Protein Cream Sauce

• ¾ cup low-fat cottage cheese (blended smooth)
• ¼ cup Greek yogurt
• ½ cup shredded Parmesan or mozzarella
• 2–3 tbsp milk or almond milk

Optional protein add-ins:

• 1 cup cooked chicken breast
• ½ lb shrimp
• ½ cup white beans (not low-carb)

Garnish: parsley, chili flakes, extra Parmesan

👩‍🍳 Instructions

1️⃣ Brown cauliflower:
Heat oil in a large skillet. Add cauliflower and cook 5–6 minutes until golden and tender.

2️⃣ Cook mushrooms:
Add mushrooms and cook another 4–5 minutes until soft and lightly browned.

3️⃣ Garlic & spice:
Stir in garlic, paprika, salt, and pepper. Cook 30 seconds.

4️⃣ Blend sauce:
Blend cottage cheese, yogurt, cheese, and milk until smooth.

5️⃣ Combine:
Lower heat, pour sauce into skillet. Stir until creamy and heated through.

6️⃣ Boost protein (optional):
Add cooked chicken or shrimp and warm 2 minutes.

7️⃣ Serve:
Garnish and enjoy hot.

🥗 Nutrition (per serving – without meat, approx)

• Calories: ~170
• Protein: ~15–18 g
• Carbs: ~7 g
• Fat: ~8 g

✔ high protein
✔ low carb
✔ gluten free
✔ one-pan
✔ keto-adaptable

💡 Tips & Variations

• Extra garlicky: roast garlic first
• Crunchy finish: broil with Parmesan
• Spicy: add chili oil or cayenne
• Vegan: use soy yogurt + vegan protein
• Meal prep: great for 3 days refrigerated