The Best Creamy Garlic Prawns with Mushrooms (Gluten-Free)
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Juicy prawns, earthy mushrooms, and plenty of garlic come together in a creamy, gluten-free sauce ready in under 30 minutes!
If there’s one recipe that always impresses without fuss, it’s garlic prawns with mushrooms. This dish combines juicy prawns, earthy mushrooms, and plenty of fragrant garlic in a creamy, wine-infused sauce that feels indulgent yet light. Best of all, it’s naturally gluten-free, lactose-free, and refined sugar-free—a wholesome recipe you can put on the table in under 30 minutes.
This is one of those recipes I make when I want something that feels like restaurant food but is simple enough for a weeknight dinner.
The sauce clings beautifully to rice, pasta, or even a slice of gluten-free sourdough toast for dipping. And let’s be honest—sauces like these are made for mopping up, lol, just like chicken fricassee or chicken meatballs in tomato sauce, yum!
Why Garlic Prawn Recipes Are Loved in Mediterranean Cuisine
Prawns (or shrimp, depending on where you are) have always had a special place in Mediterranean-style cooking. Growing up in Bulgaria, seafood wasn’t always on the table, but garlic prawns were the first thing I would order whenever we travelled to the coast.
Later, I discovered how easy it is to bring those coastal holiday flavours into my kitchen, pairing prawns with mushrooms and a touch of wine for depth.
I’ve tested this recipe many times to get the balance just right—the garlic strong enough to season the sauce without being overpowering, the mushrooms cooked until they release their juices, and the prawns added at the very end so they stay perfectly tender.
A quick sprinkle of parsley at the end brings freshness, rounding everything off.
Why you’ll love this recipe
- Creamy comfort food at its finest: For some, the star of this creamy garlic prawn recipe is the prawn. For others, it’s the sauce. This thick creamy sauce is made with garlic, mushrooms, and white wine.
- Low carb & packed with protein: If you are looking for a low-carb, keto meal, this prawn recipe is perfect. Shrimp is a healthy protein that’s low in calories and nutrients.
- Loaded with so much flavour: Once you try this creamy mushroom and prawn skillet, you’ll make it regularly. It’s just that good!
- It’s surprisingly quick and easy: You’ll be amazed at how easy this recipe is. This one-pan creamy prawn is ready in under 20 minutes. Simply cook the sauce, add the prawns, and voilà!
Key Ingredients for Creamy Garlic Prawns with Mushrooms
For 4 portions, you will need:
Prawns – Prawns are a lean source of protein and rich in essential nutrients like selenium, vitamin B12, and iodine. They are also low in calories but high in omega-3 fatty acids, which support heart and brain health. If you prefer, you can substitute prawns with scallops, chicken strips, or even firm tofu for a plant-based option.
Mushrooms – I use white organic mushrooms, but any could work. Mushrooms are a powerhouse of antioxidants, vitamin D (when exposed to sunlight), and fibre that feeds our gut microbiome. You can use chestnut mushrooms for a deeper flavour, or even a wild mushroom mix for extra complexity.
Garlic – Garlic is not only delicious but also supports immunity, reduces inflammation, and benefits heart health. Don’t be shy—garlic is the star of this dish!
Ghee butter – Ghee adds richness and a nutty aroma while being lactose-free. If you prefer vegan, substitute with olive oil or a dairy-free butter alternative.
Rice bran oil: This neutral, high-smoke-point oil balances the richness of the ghee. Olive oil also works beautifully.
Brown rice flour – This naturally gluten-free flour thickens the sauce and creates a creamy consistency. Alternatives include cornflour or chickpea flour.
White wine – White wine enhances the flavour with acidity and depth. If you prefer alcohol-free, use vegetable stock with a squeeze of lemon juice.
Water helps form the sauce base. You can swap it with vegetable or fish stock for extra flavour.
Salt and black pepper – Essential seasonings. Add pepper towards the end so its aroma stays fresh.
Fresh parsley—Herbs add brightness and aid digestion. Depending on your taste, you could also use fresh dill or basil.
Equipment
How to Cook Garlic Prawns with Mushrooms in White Wine Sauce: Step-by-Step Method
This recipe is straightforward but benefits from attention to detail:
- Prepare your ingredients. Clean the prawns, pat them dry, and slice the mushrooms evenly so they cook at the same pace. Finely chop the garlic for maximum flavour.
- Sauté the mushrooms and garlic. Heat the ghee and rice bran oil in a large pan over medium heat. Add the mushrooms, garlic, and a pinch of salt. Sauté for about 10 minutes, stirring occasionally, until the mushrooms release their juices and begin to caramelise slightly.
- Deglaze with white wine. Pour in the wine and let it bubble for 2–3 minutes, scraping the bottom of the pan to lift all the flavour.
- Thicken the sauce. Sprinkle in the brown rice flour and stir well to coat. Slowly pour in the water (or stock), whisking to avoid lumps. Simmer until the sauce thickens and becomes creamy.
- Season and add prawns. Add black pepper and taste for salt. Gently stir in the prawns and cook for 3 minutes, or until they just turn pink. Be careful not to overcook them, as they become rubbery quickly.
- Finish with parsley. Remove from the heat, sprinkle over fresh chopped parsley, and serve immediately.
What to Serve with Garlic Prawns and Mushrooms
This garlic prawn and mushroom dish is incredibly versatile. You can:
- Spoon it over fluffy basmati rice for a comforting dinner.
- Toss it with gluten-free pasta for an Italian-style twist.
- Serve it alongside toasted gluten-free sourdough for a tapas-style starter.
- Pair it with a green salad for a light, low-carb meal.
I often enjoy it with rice for a filling dinner, and save leftovers to reheat gently the next day.
Easy Twists on Garlic Prawns with Mushrooms
- Creamier version: Add a splash of lactose-free or coconut cream after thickening the sauce.
- Spicy touch: Stir in a pinch of chilli flakes with the garlic for heat.
- Mediterranean flair: Add olives or sun-dried tomatoes.
- Vegan option: Replace prawns with marinated tofu or chickpeas and use olive oil instead of ghee.
Nutritional Facts (per portion, approx.)
- Calories: 250 kcal
- Protein: 19 g
- Carbohydrates: 11 g
- Fibre: 2 g
- Fat: 12 g
- Omega-3: 250 mg
Note: Values are estimates and depend on the exact ingredients used.
Balance Your Plate – coming soon
FAQs
Can’t find an answer? Get in touch →
Can I use frozen prawns?
Yes, just defrost them thoroughly before cooking and pat them dry to avoid excess water in the sauce.
Can I make this dish ahead of time?
You can prepare the sauce in advance, but to keep the prawns tender, they are best added just before serving.
What’s the best wine for this recipe?
A dry white wine like Sauvignon Blanc, Pinot Grigio, or Chardonnay works well.
How do I avoid rubbery prawns?
The key is timing. Cook them for no more than 3 minutes, just until pink.
Can I make it dairy-free?
Absolutely! Replace ghee with olive oil or a dairy-free butter alternative.
What mushrooms are best for this recipe?
White mushrooms are classic, but chestnut or wild mushrooms add extra depth.
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Garlic Prawns with Mushrooms – Creamy Gluten-Free Recipe
Equipment
Ingredients
- 300 g Prawns cleaned and patted dry
- 250 g Mushrooms sliced
- 7 cloves Garlic finely chopped
- 2 tbsp Ghee butter or olive oil
- 1 tbsp Rice bran oil
- 2 tbsp Brown rice flour
- 150 ml White wine
- 200 ml Water or vegetable/fish stock
- Salt sea or pink, to taste
- Black pepper to taste
- Parsley fresh, chopped, for garnish
Instructions
- Prepare the 300 g Prawns by cleaning and patting them dry. Slice 250 g Mushrooms evenly and chop 7 cloves Garlic finely.
- Heat 2 tbsp Ghee butter and 1 tbsp Rice bran oil in a large pan over medium heat. Add 250 g Mushrooms, 7 cloves Garlic, and a pinch of Salt. Sauté for 10 minutes until softened and lightly browned.
- Pour in the 150 ml White wine and cook for 2–3 minutes, scraping the bottom of the pan.
- Sprinkle in the 2 tbsp Brown rice flour, stirring to coat. Gradually add the 200 ml Water (or stock), whisking to create a creamy sauce.
- Season with Black pepper. Stir in the prawns and cook for about 3 minutes, just until pink and cooked through.
- Remove from heat, garnish with Parsley, and serve immediately with rice, gluten-free pasta, or toasted sourdough.
Notes
YourDani x x
Nutrition
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Thank you for stopping by! I’m Dani!
nutrition student | Healthy Live Promoter | Gluten-free recipe developer
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