Mushrooms are an incredibly nutritious food, but it’s not uncommon for children to turn up their noses at them.
Whether it’s because of their texture, their distinctive flavor, or simply their appearance, mushrooms aren’t always a hit with young children. However, with a little creativity and a few tips, it’s possible to get kids to enjoy mushrooms.
In this article, we’ll explore why children might not like mushrooms and share practical tips and delicious recipes to help them overcome their aversion.
The texture of mushrooms is often described as spongy or slippery, which can be off-putting to some children. They generally prefer firmer, crunchier foods and may therefore be put off by the mouthfeel of mushrooms.
Mushrooms are rich in umami, a flavor that can be difficult for sensitive palates to appreciate. Umami, often described as a "savory" or "deep" flavor, can be too intense for children accustomed to milder tastes.
Mushrooms, especially those that are dark or unusually shaped, may not look very appealing to children. Appearance plays an important role in how young people accept foods, and mushrooms don’t always make a good first impression.
Some children may be influenced by preconceived notions, such as the idea that mushrooms are "strange" or potentially dangerous (because of poisonous mushrooms). This fear or mistrust may prevent them from trying and enjoying mushrooms.
If a child has ever tasted poorly prepared mushrooms—for example, ones that are too rubbery or bitter—they may develop a lasting aversion to this food. A negative first impression is often difficult to overcome.
Mushrooms aren't just delicious; they're also extremely good for your health (see the study published in the Journal of Food Science and Nutrition)
Here are a few reasons why it’s important to include mushrooms in your child’s diet:
Mushrooms are an excellent source of vitamins, particularly vitamins B and D, as well as minerals such as selenium, potassium, and copper. These nutrients are essential for children’s growth and overall health.
With their low calorie content, mushrooms are an excellent choice for balanced meals, without adding unnecessary calories to your child’s daily diet.
Mushrooms generally contain antioxidants and other compounds that can help boost the immune system, a significant benefit for growing children.
Here are some effective strategies to help your children accept—and even enjoy—mushrooms:
Instead of serving mushrooms as a main course, start by adding small amounts to dishes your children already enjoy. For example, add a few slices of mushrooms to a pizza, mix them into pasta sauce, or stir them into soup. This approach allows children to get used to the taste of mushrooms without feeling overwhelmed.
There are many varieties of mushrooms, each with its own taste, texture, and health benefits. Button mushrooms, lion’s mane mushrooms, shiitake mushrooms, chaga mushrooms, and many others offer a wide range of culinary experiences. Some children may prefer the softer texture of shiitake mushrooms or the unique flavor of lion’s mane mushrooms. Experiment with different varieties to see which ones your children like best.
Mushrooms can be cooked in a variety of ways, and each method can result in a distinct texture and flavor. Try grilling, sautéing, baking, or even blending them into sauces to find the preparation your child will enjoy the most.
For example, powdered mushrooms can be added to cookie dough to enhance the flavor without being noticeable.
Mushrooms absorb flavors well, making them an excellent ingredient for well-seasoned dishes. Add herbs, spices, garlic, or a touch of butter to make mushrooms more flavorful and appealing to kids. A shiitake tapenade, for example, can be a delicious and surprising spread to enjoy with bread or crisp vegetables.
Appearance matters, especially for kids. Try presenting mushrooms in a fun and appealing way. For example, make mini mushroom skewers with colorful vegetables, or cut them into interesting shapes to catch your kids’ attention. You can also incorporate them into fun dishes like mushroom veggie burgers, where they’ll look more familiar.
Involving children in meal preparation can make them more curious and more willing to try new foods. Let them pick out the mushrooms at the market, and help them wash, slice, and cook them. This involvement can change how they view mushrooms by making them feel proud of what they’ve prepared.
Why not take it a step further and get them involved in growing mushrooms with one of our ready-to-grow kits?
For picky eaters, you can finely chop the mushrooms and mix them into familiar dishes like lasagna, meatballs, or hamburgers. That way, they’ll enjoy the benefits of mushrooms without even realizing it. You can also add them to soups or creamy sauces so their texture is completely hidden.
Here are a few easy and tasty recipes that incorporate mushrooms in a subtle and delicious way:
Ingredients: pizza dough, tomato sauce, mozzarella cheese, thinly sliced mushrooms, oregano.
Instructions: Spread the tomato sauce over the pizza dough, then add the cheese and mushrooms. Sprinkle with oregano and bake at 200°C for 15 minutes or until the cheese is melted and golden brown.
Ingredients: button mushrooms, onion, garlic, crème fraîche, vegetable broth, butter.
Instructions: Sauté the onion and garlic in butter, add the sliced mushrooms, and cook until tender. Add the vegetable broth and simmer for 15 minutes. Blend the soup, stir in the crème fraîche, and serve hot.
Ingredients: ground meat, finely chopped mushrooms, egg, breadcrumbs, garlic, parsley, salt, pepper.
Directions: Mix all the ingredients together, shape into patties, and cook them in a skillet or in the oven. Serve with tomato sauce or vegetables.
Ingredients: finely chopped mushrooms (shiitake or portobello), black beans, onion, garlic, rolled oats, spices of your choice.
Instructions: Blend all the ingredients in a food processor until a dough forms, shape into patties, and cook in a skillet or bake in the oven. Serve in a burger bun with your favorite toppings.
Ingredients: flour, butter, sugar, eggs, powdered dried mushrooms, chocolate chips.
Instructions: Mix all the ingredients until a smooth dough forms, shape the dough into balls, place them on a baking sheet, and bake at 180°C for 10–12 minutes.
By using these tips and recipes, you can turn your children’s aversion to mushrooms into a new culinary discovery.
The key is to be patient and not to push them. Every child is different, and what works for one may not work for another. The most important thing is to keep introducing new food experiences in a positive and fun way.
Do you have any other tips or recipes for getting kids to like mushrooms?
Share them with us by email or on social media and help other parents take on this culinary challenge!
Quentin Gobert is the founder of La Mycosphère, a Belgian company specializing in organic mushroom cultivation, mycelium production, and the development of functional extracts. Here, he shares his hands-on expertise in mushroom cultivation, experimentation, and processing.
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