Mushroom Phyllo Roll with Soy Protein – 29g Protein | Vegan Meal Prep

I grew up eating mushroom phyllo pie – flaky pastry filled with sautéed mushrooms, comforting and delicious, but not particularly high in protein. This version fixes that. Textured soy protein rehydrated in broth sits alongside earthy shiitake mushrooms and spinach, all wrapped in phyllo with a coconut oil and sparkling water wash that creates a golden, shattering crust. Nearly 30g of plant-based protein in something that looks and tastes like a proper pastry.

The technique is the key. You rehydrate the soy crumbles in broth for umami depth, then sauté everything until completely dry before it touches the phyllo. Wet filling is the only thing that can ruin this – soggy phyllo has no fix. Get the filling dry and the rest takes care of itself. This works as breakfast, lunch, or dinner, and it freezes beautifully unbaked for meal prep.

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📊 NUTRITION (per serving)
Calories: 450 | Protein: 29g | Carbs: 52g | Fat: 12g | Fiber: 8g
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⏱️ Time: 40 minutes (Prep: 15 | Bake: 25) 🍽️ Serves: 1
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Ingredients

For the filling:

• ⅓ cup (35g) dry textured soy protein crumbles (TVP)
• ½ cup (120ml) hot vegetable broth — or hot water with ½ tsp bouillon
• ¼ cup (20g) dried shiitake mushrooms, soaked and chopped — or ⅔ cup (80g) fresh mushrooms, sliced
• 1½ cups (150g) spinach, frozen thawed and squeezed completely dry — or fresh, wilted and squeezed dry
• 1 tsp mushroom stir-fry sauce or soy sauce
• ½ tsp ground garlic
• Salt and black pepper to taste

For the phyllo:

• 3 sheets (75g) phyllo dough
• 1 tsp (4g) coconut oil, melted
• 3 tbsp (45ml) sparkling water, cold from the bottle

INSTRUCTIONS:

1. Rehydrate the soy crumbles and mushrooms: Place the dry TVP in a bowl and pour the hot broth over it. Stir, cover, and leave for 10 minutes until fully rehydrated and all liquid is absorbed – it should look like coarse, damp mince with no pooling liquid. If using dried shiitake, soak them in warm water at the same time for 10 minutes, then drain, squeeze completely dry, and chop finely. If using fresh mushrooms, slice them and set aside – they go straight into the pan.
2. Sauté the filling until bone dry: Heat a non-stick pan over medium heat. Add the rehydrated soy crumbles, mushrooms (dried-rehydrated or fresh), and spinach. Sauté for 5–8 minutes, stirring frequently, until every drop of moisture has evaporated. This is the most important step in the recipe. Any liquid left in the filling will make the phyllo soggy and there is no fixing soggy phyllo. The filling should look dry and crumbly, not wet or steaming. Season with mushroom stir-fry sauce, ground garlic, salt, and pepper. Taste, adjust, remove from heat, and let cool slightly before touching the phyllo.
3. Make the wash: Mix the melted coconut oil with cold sparkling water in a small bowl. Use it cold — the active carbonation is what creates steam between the phyllo layers during baking, which is what makes them puff and shatter rather than fuse into one dense sheet.
4. Assemble the coil: Preheat your oven to 400°F (200°C). Lay one phyllo sheet on a clean work surface. Keep the remaining sheets covered with a damp towel – phyllo dries out in minutes and becomes impossible to work with. Brush lightly with the wash. Place a second sheet on top and brush again. Repeat with the third sheet. Spoon the cooled filling in a line along one long edge of the phyllo, leaving a 1 inch (2cm) border on each side. Roll tightly into a log, tucking the sides in as you go – like a burrito. Coil the log into a spiral on a parchment-lined baking tray, seam-side down. For a party or a brunch spread, skip the single coil and make three smaller rolls instead. Divide the filling into thirds, roll each portion into a compact log, and bake them side by side on the tray. They bake in the same time and serve as elegant individual portions that guests can pick up without slicing. This is how the original pie is often served at celebrations – small, crispy, and impossible to eat just one.
5. Bake until deeply golden: Brush the top and sides generously with the remaining wash. Bake for 20–25 minutes until the phyllo is deeply golden brown – not pale gold, actually brown. It should shatter audibly when you press it. Let cool for 5 minutes before slicing.
6. Serve immediately: The phyllo is crispiest straight from the oven. If you’re meal prepping, freeze unbaked coils on the tray, then bake directly from frozen – add 5–10 minutes to the baking time.

PRO TIP: You can assemble 2–3 coils at once and freeze them unbaked. They go from freezer to oven with no thawing needed. This makes them the ideal meal prep item – bake one fresh whenever you need it.

CHEF’S KISS: Add 1 tbsp (10g) nutritional yeast to the filling along with the seasonings. It amplifies the umami and adds a subtle cheesy depth that makes the filling taste richer and more complex. Impact: 10g nutritional yeast = +20 calories, +2g protein, brings your total to 31g protein with extra B-vitamins.

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🌱 PLANT DIVERSITY: Soy crumbles (soybeans) • Shiitake mushrooms • Spinach • Wheat (phyllo) • Coconut • Garlic

(If you’re tracking plants per week, this adds 6 to your count.)

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*Nutrition information is an estimate and may vary based on ingredients and brands used.* 

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ESSENTIALS

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You may find yourself in need of: 

Textured Vegetable Protein (TVP) – protein backbone of this coil. It absorbs broth, mimics mince, and turns a pastry into a 29g high-protein meal.

Phyllo (Fillo) Dough Sheets – paper-thin pastry that bakes into golden, shattering layers. Not puff pastry – lighter, crisper, and essential for that defined coil texture.

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