Smoky, chewy-crispy mushroom "bacon" made from king trumpet mushrooms, thin-sliced on a mandolin and marinated in tamari and toasted sesame oil. This is a great vegetarian creation that makes a wonderful "Bacon" Lettuce and Tomato Sandwich for vegetarians or vegans.King Trumpet Mushrooms (also called king oyster mushrooms, Pleurotus eryngii), they’re a nutritious choice with several potential benefits.They provide fiber and beta-glucans, compounds that may support the gut microbiome and immune function. Like other oyster mushrooms, they contain antioxidant compounds and have been studied for potential effects on cholesterol and metabolic health, although much of the research is laboratory/animal research rather than strong human clinical evidence.Nutritionally, they are low in calories and carbohydrates while providing some protein, potassium, phosphorus, copper and B vitamins. Mushrooms can also provide vitamin D2 when they've been exposed to UV light, but the amount varies greatly depending on how they're grown.For bone health, I like them mainly as part of the bigger picture: they contribute minerals and potentially vitamin D, while their fiber supports gut health. They are not particularly high in calcium or protein, so I wouldn't count them as a major bone-building food by themselves.One nice feature of king trumpets is their thick, meaty texture. Sliced lengthwise or into rounds and sautéed with olive oil, garlic and herbs, they can make a very satisfying plant food.
Trim the woody base off each 4 large king trumpet (king oyster) mushrooms.
Using a mandolin, slice lengthwise along the stem into thin, even strips about 1/16 inch (2mm) thick — thin enough to crisp, but not so thin they vanish.
Use the mandolin's guard hand-piece for safety or use a metal safety glove.
Make the marinade: In a shallow dish or zip-top bag, whisk together 3 tablespoons tamari or coconut aminos, 1 tablespoons toasted sesame oil, 1 tablespoons maple syrup, 1 teaspoons smoked paprika, 1 teaspoons olive oil, 0.3 teaspoons black pepper, and 1 teaspoons rice vinegar until combined
Marinate the strips: Add the mushroom strips to the marinade, tossing gently so every piece is coated. Let sit for at least 15 minutes.
Oven method: arrange and bake: Preheat oven to 350°F. Lay the marinated strips in a single layer on a parchment-lined baking sheet, without overlapping. Bake for 20 minutes, then flip each strip. Continue baking for another 10-15 minutes, watching closely near the end, until the edges are deep brown and crisp while the centers stay slightly chewy. They'll crisp further as they cool.
Air fryer method: arrange and cook: Preheat the air fryer to 360°F. Arrange strips in a single layer in the basket, working in batches if needed so pieces don't overlap. Cook for 8 minutes. Flip each strip and continue cooking for another 4-6 minutes, checking every couple minutes near the end, until deeply browned and crisp at the edges.
Cool and serve: Transfer to a wire rack or plate and let cool for 5 minutes — this is when they crisp up the most. Serve on sandwiches, salads, or eat straight off the rack.
Notes
Works in the oven or the air fryer. A mandolin gives you the even thickness that makes or breaks the texture — too thick and it stays rubbery, too thin and it burns before crisping. The air fryer runs hotter and faster than the oven, so watch it closely in the last few minutes; ovens vary too, so treat both times as a starting point. Store leftovers in an airtight container in the fridge for up to 5 days, and re-crisp briefly in the air fryer or a dry pan before serving.The nutritional information is automatically calculated and can vary based on ingredients and products used.
Struggling with bone health or osteoporosis prevention?
Let’s talk about your biggest bone health challenge. I’ll personally guide you or recommend the right solution to help you build stronger, healthier bones.
Food for Healthy Bone teaches you how to eat for healthy bones through recipes, and product reviews. As an Osteoporosis Patient Navigator, I help you in all stages of osteoporosis; from diagnosis to finding the right doctor.
