Healthy Hamburger Steak and Gravy with Garlic Butter Mashed Cauliflower

Healthy Hamburger Steak and Gravy with Garlic Butter Mashed Cauliflower

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Perfectly seasoned lean hamburger steak and gravy with onions and mushrooms all prepared in the same pan. What’s not to love? 

Each hamburger steak has 27 grams of protein, 9 grams of carbs, 230 calories, and 4 WW SmartPoints. I’ve included a garlic butter mashed cauliflower recipe below, but with macros like these you could get away with more indulgent sides like mashed potatoes or buttery rice. 

But we’ll worry about that later. Let’s run through everything you’ll need to make these hamburger steaks and gravy. 

Healthy Hamburger Steak Ingredients

As always, I’ve done my best to keep things as simple as possible. Not counting seasonings or oil, you can count your ingredients on one hand.

Here’s what you’ll need for the hamburger steaks:

  • 96/4 lean ground beef (I find this at HEB or Walmart)
  • cajun seasoning and black pepper
  • yellow mustard (optional for crust and flavor – inspired by smash burger expert George Motz)

hamburger steak from start to finish

Pro tip: Like I mentioned in my Loaded Ground Beef and Potatoes Skillet recipe, leaving the beef untouched in the skillet is the secret to developing a great crust. Be patient!

And for the gravy:

  • sweet or yellow onion
  • package of sliced white mushrooms
  • beef broth and brown gravy mix
  • olive oil and Worcestershire sauce 

how to make the gravy

Too easy, right? Just cook the beef like pan fried burgers before throwing in the onion and mushroom to soften. Follow that with gravy mix and beef broth to make a super savory brown gravy for your hamburger steaks. 

How to Make Mashed Cauliflower (the easy way)

When I make mashed cauliflower, I use frozen cauliflower rice or florets. Microwave them, throw in a food processor with some type of seasoning and a little fat or liquid, and pulse until smooth like mashed potatoes. 

garlic butter mashed cauliflower with hamburger steak and gravy

Here’s what I used for the garlic butter mashed cauliflower:

  • 12 oz bag frozen cauliflower rice
  • 2 Tbsp (28g) light butter (I use Land O’ Lakes with canola)
  • 1 Tbsp (15g) lemon juice (about 1/2 a lemon)
  • 2 peeled garlic cloves
  • 1/4 tsp black pepper
  • dash of kosher salt and parsley flakes
Nutrition info for 1/4th of the mashed cauliflower: 54 calories, 2g of protein, 5g of carbs, 3g of fat, and 1 Smart Point

Final Hamburger Steak and Gravy Recipe Notes

If you’re wondering about the broccoli, that’s another super fancy recipe—microwavable broccoli florets with a squeeze of lemon juice, crushed red pepper, and a bit of shaved parmesan cheese. 

Other pairing ideas might include my rosemary parmesan potatoes, honey mustard brussels sprouts, southern style healthy pasta salad, air fryer carrot fries, or low carb cauliflower tots.

As you can see from photos, I used a large cast iron skillet. You can use a nonstick pan, but like I mentioned in my chicken breakfast sausage recipe, a cast iron or stainless steel skillet will yield the best crust on your hamburger steaks.

If you’re using a nonstick and want a bit more browning, heat a tiny bit of oil in the skillet before adding the first hamburger steak. 

And I think that’s all ya need to know. You’ll find the printable hamburger steak and gravy recipe below. Enjoy! 

Healthy Hamburger Steak and Gravy

Healthy Hamburger Steak and Gravy

Yield: 4 hamburger steaks
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

Low fat hamburger steaks smothered in a simple onion and mushroom gravy.

Ingredients

Hamburger Steaks

  • 1 lb Ground Beef, 96/4
  • 1 tsp Cajun Seasoning
  • 1/2 tsp Black Pepper
  • 1 Tbsp (15g) Yellow Mustard

Onion and Mushroom Gravy

  • 1 Tbsp (16g) Olive Oil
  • 1 Sweet Onion, cut into strips
  • 1 package (8oz) Sliced White Mushrooms
  • 1 C (240mL) Beef Broth
  • 1 package Reduced Sodium Brown Gravy Mix
  • 2 Tbsp (30mL) Worcestershire Sauce

Instructions

Hamburger Steaks

  1. Heat a large skillet over medium-high heat with cooking spray.
  2. Divide the meat into 4 quarters. Without over handling, form each quarter into a thin patty and sprinkle one side with cajun seasoning and black pepper. Place the hamburger steaks seasoned side down in the skillet before sprinkling with the remaining seasoning and black pepper.
  3. Cook for 3-4 minutes until a crispy brown crust forms. Before flipping, spread the yellow mustard over the top of each hamburger steak. Flip and firmly press down.
  4. Cook for another 3-4 minutes until cooked through (160F internal temp). Transfer the cooked hamburger steaks to a plate and set aside.

Onion and Mushroom Gravy

  1. Add the oil to the pan, shortly followed by the onion. Cook the onion until it begins to soften, about 4-6 minutes, before adding the sliced mushrooms and Worcestershire sauce.
  2. Cook for another 2-3 minutes until the mushrooms develop some color and no liquid remains.
  3. Reduce the heat to low-medium and add the gravy mix. Stir well before adding the beef broth. Cook for 3-4 minutes until the gravy begins to thicken.
  4. Add the hamburger steaks back to the skillet with the gravy and continue to simmer until the gravy fully thickens. Spoon some of the onion and mushrooms over the tops of the hamburger steaks to let the flavors get to know one another.
  5. Once the gravy thickens, remove from the heat and serve. Enjoy!

Notes

To make the garlic butter mashed cauliflower, blend the following together in a food processor:

  • 12 oz bag frozen cauliflower rice, microwaved for 5-6 minutes
  • 2 Tbsp (28g) light butter (I use Land O' Lakes with canola)
  • 1 Tbsp (15g) lemon juice (about 1/2 a lemon)
  • 2 peeled garlic cloves
  • 1/4 tsp black pepper, to taste
  • dash of kosher salt and parsley flakes

Nutrition Information:
Yield: 4 hamburger steaks Serving Size: 1 hamburger steak
Amount Per Serving: Calories: 231 Total Fat: 9g Carbohydrates: 9g Protein: 27g

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7 thoughts on “Healthy Hamburger Steak and Gravy with Garlic Butter Mashed Cauliflower”

  • 5 stars
    My mom used to make hamburger steaks as I was growing up and I’ve made them throughout the years for my own family but this is by far the easiest, most delicious recipe I’ve had to date. The seasoning/gravy was so on point, just completely delicious. The mashed cauliflower was tasty too (never thought to add lemon juice… I’ll prob. do that every time now!) This recipe would be great for meal prep too!

  • What can I use in place of the brown gravy mix? All the store-bought gravy mix packets and also beef buillon powder or cubes (if I was going to make the mix at home) contain MSG. Can I do the brown gravy mix minus the beef powder (something like all-purpose flour, onion powder, garlic powder,black pepper,dried parsley) since it’s getting mixed with beef broth? Thanks!

  • I may have set off the smoke detector but I think that was just an alert to notify about the flavor train that was entering town! The caramelized onions and beef are to die for! The cauli mash is the perfect pairing and you would never guess it’s not potatoes

  • This is incredible, as simple as it seems. I don’t use mushrooms but my whole family adores it. We have it too often to admit.

  • 5 STARS! Best low cal recipe I’ve had in a while that tasted better than the majority of regular hamburger steaks I’ve tried. Super flavorful. I did not have time to mash my cauliflower and all I had was rice but I used his suggestions for seasoning and it turned out great. Even my southern rancher dad who could care less about calorie consumption loved it. I served mine up with green beans instead of broccoli, but honestly any southern side could be served with this hamburger steak. I will definitely be using this recipe again.

  • This recipe was so simple and so tasty! It’s hard to believe that it’s as macro friendly as it is because it tastes so creamy and yummy! I made regular mashed potatoes to go with it as well as a side of asparagus. If you’re looking for creamy mashed potatoes without all the fat from butter/milk, use some greek yogurt and some of the potato water! It makes them tangy and creamy, perfect with these hamburger steaks!

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