Keto Raclette Pans with Oyster Mushrooms, Leeks and Thyme
These keto raclette pans with oyster mushrooms, leeks and thyme are the vegetarian umami round for your raclette night: the mushrooms are seared hard in garlic butter beforehand so they do not turn watery in the pan, then go under the raclette cheese with thin leek rings. Each person ends up with approx. 7 g net carbs and 33 g fat. Oyster mushrooms are at their best in late autumn and winter, and winter leeks are in season at the same time - both fit exactly the weeks when the raclette grill comes back out of the cupboard.
The key facts at a glance
- Time required: approx. 25 minutes including searing - the pans cook at the table in 5 to 7 minutes.
- Approx. 7 g net carbs and 33 g fat per person.
- Ingredients: oyster mushrooms, leeks, butter, garlic, fresh thyme, raclette cheese.
- Suits a vegetarian round of pans for raclette nights, Christmas and New Year's Eve - and complements the classic keto raclette with cauliflower.
Ingredients
The quantities make one round of pans for 4 people at a raclette night, which is about two pans per person with 50 g of cheese each.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| oyster mushrooms | cleaned dry, torn into strips 2 to 3 cm wide | |||
| cleaned dry, torn into strips 2 to 3 cm wide | ||||
| butter | approx. 1.5 tbsp, for searing | |||
| approx. 1.5 tbsp, for searing | ||||
| garlic | finely chopped | |||
| finely chopped | ||||
| thyme | fresh, approx. 4 sprigs, leaves picked | |||
| fresh, approx. 4 sprigs, leaves picked | ||||
| leeks | 1 small stalk, white and light green part | |||
| 1 small stalk, white and light green part | ||||
| raclette cheese | sliced, 100 g per person; for strictly vegetarian guests, one made with microbial rennet | |||
| sliced, 100 g per person; for strictly vegetarian guests, one made with microbial rennet | ||||
| salt | sparingly, the cheese is salty | |||
| sparingly, the cheese is salty | ||||
| pepper | freshly ground | |||
| freshly ground | ||||
How it is made
-
Prepare the mushrooms and leeks
approx. 10 minutesDone Amount Icon Ingredient 400 g oyster mushrooms cleaned dry, torn into strips 2 to 3 cm wide 2 cloves garlic finely chopped 3 g thyme fresh, approx. 4 sprigs, leaves picked 120 g leeks 1 small stalk, white and light green part Clean the oyster mushrooms (400 g) with paper towel, cut off the tough base of the stems and tear the caps into strips 2 to 3 cm wide. Slit the leeks (120 g) lengthwise, rinse under running water and cut the white and light green part into fine 2 to 3 mm rings. Finely chop the garlic (2 cloves) and pick the thyme leaves (3 g).
-
Sear the mushrooms
approx. 6 minutesDone Amount Icon Ingredient 20 g butter approx. 1.5 tbsp, for searing Heat half of the butter (10 g) in a large frying pan over high heat and fry half of the mushrooms for 3 minutes without constantly turning them, until golden brown. Take them out and repeat with the remaining butter (10 g) and the rest of the mushrooms.
-
Sweat the leeks and thyme
approx. 2 minutesDone Amount Icon Ingredient 0.3 tsp salt sparingly, the cheese is salty 0.3 tsp pepper freshly ground Return all the mushrooms to the frying pan, add the garlic, leek rings and most of the thyme and sweat over medium heat for 2 minutes until the leeks collapse. Season with salt (0.25 tsp) and pepper (0.25 tsp) and transfer to a bowl.
-
Fill the pans and melt the cheese
5-7 minutes per panDone Amount Icon Ingredient 400 g raclette cheese sliced, 100 g per person; for strictly vegetarian guests, one made with microbial rennet Preheat the raclette grill for 10 minutes. Put two heaped tablespoons of the mushroom and leek mixture (approx. 50 g) into each pan, cover completely with a slice of raclette cheese (approx. 50 g) and cook on the lower level for 5 to 7 minutes until the cheese bubbles and browns at the edges. Sprinkle with the remaining thyme.
You did it! Enjoy every delicious bite.
Which tips help with the oyster mushroom pans?
- Do not wash oyster mushrooms - just clean them with a brush or paper towel. Wet mushrooms do not fry, they stew.
- Fry the mushrooms in two batches so the frying pan stays hot and the strips brown.
- Salt only once the mushrooms have color; salt at the start draws out water and prevents browning.
- Use mainly the white and light green part of the leek, and the dark green only sparingly.
- Fill each raclette pan with just two heaped tablespoons of the mixture and cover it completely with cheese.
- Scatter the fresh thyme over only after cooking, so its aroma stays bright and fresh.
Why do oyster mushrooms and leeks suit a keto raclette so well?
Oyster mushrooms are almost pure water with a little protein: the USDA database FoodData Central lists around 33 kcal, 3.3 g protein and about 3.8 g net carbs per 100 g; the German Food Composition Database (BLS) puts edible mushrooms even lower, because part of the mushroom carbohydrate counts as fiber. This recipe uses the higher figure so the numbers do not come out too optimistic. The real carb source in the pan is the leek. Together with the raclette cheese, which contains practically no carbs, one person ends up with approx. 7 g net carbs, 33 g fat and 27 g protein at around 435 kcal. The fat comes almost entirely from cheese and butter, so roughly two thirds of the energy is supplied by fat. For comparison: a classic raclette serving with 200 g of boiled potatoes brings around 30 g carbs from the potatoes alone.
Source: USDA FoodData Central - Mushrooms, oyster, raw , Max Rubner Institute - German Food Composition Database (BLS)
Count the leeks honestly
Leeks are not a zero vegetable. Depending on the part of the stalk, the net carbs range from about 3 g (whole stalk, according to the BLS) to 6 g per 100 g, with the white shaft sweeter than the green. This recipe calculates with 6 g, which comes to around 7 g for 120 g of leek across the whole round - just under 2 g per person. Use the dark green only sparingly: it is fibrous, does not soften in the pan and tastes slightly bitter. The white and light green parts, cut into fine 2 to 3 mm rings, are ideal.
Why the mushrooms are seared first
Put raw into the pan, oyster mushrooms release their water under the cheese. The result is a gray, watery layer on which the cheese does not brown. In a hot frying pan this water evaporates within a few minutes, the mushrooms lose about a third of their weight and develop roasted flavors. Incidentally, mushrooms are among the foods the Harvard T.H. Chan School of Public Health describes as a savory, nutrient-rich addition to a vegetable-forward diet.
How do I serve and vary the oyster mushroom pans?
Put the mushroom and leek mixture on the table lukewarm in a bowl; everyone takes two heaped tablespoons per pan. The pan goes into the lower level of the raclette grill, the cheese slice covers the mixture completely, and after 5 to 7 minutes the cheese bubbles and browns at the edges. A few fresh thyme leaves and freshly ground pepper on top, done. In practice this pan is the first one to be empty: the seared mushrooms bring exactly the savory depth that bacon or ham would otherwise supply. At the start of raclette season in autumn, oyster mushrooms at the farmers' market are often cheaper than organic button mushrooms.
Meal prep: sear the mushrooms in the afternoon
You can fry the mushroom and leek mixture up to a day ahead and keep it covered in the fridge. Take it out half an hour before eating or warm it for 2 minutes in a frying pan, so the pan does not go under the grill with a cold center. Leftovers of the finished mixture taste great the next day in an omelet or scrambled eggs.
Without oyster mushrooms, and with egg or crème fraîche
Instead of oyster mushrooms, king oyster mushrooms or sliced cremini mushrooms work. Cremini contain even more water, so searing them first matters all the more. For a creamier version, add a dollop of crème fraîche (approx. 15 g, plus 45 kcal and 4.5 g fat) under the cheese. Or press a hollow into the mushroom mixture, crack a small egg into it and lay the cheese on top only after 3 minutes; the egg is then set after 8 to 9 minutes in total and adds about 7 g of protein per pan.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 212 kcal | approx. 435 kcal | A filling round of pans; together with other pans it makes a complete dinner. |
| A filling round of pans; together with other pans it makes a complete dinner. | |||
| Fat | approx. 16 g | approx. 33 g | Well suited to keto; the fat comes almost entirely from the raclette cheese and butter. |
| Well suited to keto; the fat comes almost entirely from the raclette cheese and butter. | |||
| Net carbs | approx. 3.4 g | approx. 7 g | Low. The largest share comes from the leeks, the rest from the mushrooms. |
| Low. The largest share comes from the leeks, the rest from the mushrooms. | |||
| Sugar | approx. 1 g | approx. 2 g | Only natural sugar from the leeks and mushrooms, nothing added. |
| Only natural sugar from the leeks and mushrooms, nothing added. | |||
| Protein | approx. 13 g | approx. 27 g | Good for a vegetarian serving - the cheese supplies most of it, the mushrooms contribute about 3 g. |
| Good for a vegetarian serving - the cheese supplies most of it, the mushrooms contribute about 3 g. | |||
| Salt | approx. 1.1 g | approx. 2.2 g | Mainly from the raclette cheese; salt the mushrooms sparingly for that reason. |
| Mainly from the raclette cheese; salt the mushrooms sparingly for that reason. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Are oyster mushrooms allowed on keto?
Yes. Oyster mushrooms have only about 3 to 4 g net carbs per 100 g and bring a little protein as well. Searing makes them lose water, but the carbs per serving stay just as low.
Can I put the mushrooms into the raclette pan raw?
You can, but the result is clearly worse. Raw oyster mushrooms release water under the cheese, the cheese does not brown and the pan tastes watery. If you have no time to sear them, lay the mushroom strips on the grill plate on top and only put them into the pan once they are browned.
Is the mushroom pan good for weight loss on keto?
As part of a raclette night, yes: at around 435 kcal and 7 g net carbs per person it is considerably lighter than pans with potatoes and bacon. The lever is the amount of cheese - a thinner slice quickly saves 50 to 80 kcal per pan.
Which cheese works instead of raclette cheese?
Cheeses that melt well, such as young mountain cheese (e.g. Gruyère), Appenzeller, gouda or Taleggio. A strong mountain cheese goes particularly well with thyme and mushrooms. All of these contain practically no carbs.
Can I replace the leeks with onions?
Yes, but at around 7 g net carbs per 100 g, onions have more than leeks. If you use onions, 60 g in thin strips is enough for the whole round. Scallions are a good alternative with a value similar to leeks.