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

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 honey mustard brussels sprouts, southern style healthy pasta salad, 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! 

4.84 from 6 votes

Healthy Hamburger Steak and Gravy

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

Course Main Course
Cuisine American
Keyword ground beef
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 4 hamburger steaks
Calories 231 kcal
Author Mason Woodruff


Hamburger Steaks

  • 1 lb Lean Ground Beef I used HEB 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


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.

    hamburger steaks in the skillet with seasoning on top
  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.

    yellow mustard on top of hamburger steaks before flipping
  4. Cook for another 3-4 minutes until cooked through (160F internal temp). Transfer the cooked hamburger steaks to a plate and set aside.

    cooked hamburger steaks

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.

    onion strips in the skillet
  2. Cook for another 2-3 minutes until the mushrooms develop some color and no liquid remains.

    mushrooms added to the onions
  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.

    gravy mix and beef broth added to the onion and mushroom
  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!

Recipe Notes

  • Each hamburger steak with gravy (1/4th entire recipe) has 4 Smart Points. 
  • You can find the cast iron skillet I use on my recommended kitchen tools Amazon list.
  • 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 Facts
Healthy Hamburger Steak and Gravy
Amount Per Serving (1 g)
Calories 231 Calories from Fat 81
% Daily Value*
Fat 9g14%
Carbohydrates 9g3%
Protein 27g54%
* Percent Daily Values are based on a 2000 calorie diet.

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