Comfort food meets high-protein meal prep in this High-Protein Beef Stroganoff. Tender lean beef, savory mushrooms and onions are folded into a creamy Greek-yogurt sauce and served over whole-wheat egg noodles for four filling lunches or dinners.
Why You’ll Love This Recipe
- Approximately 42–48 grams of protein per serving
- Four generous meal-prep portions
- Classic creamy stroganoff flavor with a lighter sauce
- Made in one skillet plus one pot
- Easy to customize with different noodles or vegetables
Ingredients
Makes 4 servings
- 1½ pounds lean sirloin steak, sliced into thin strips
- 8 ounces whole-wheat egg noodles
- 1 tablespoon olive oil, divided
- ½ teaspoon salt, divided
- ½ teaspoon black pepper, divided
- 1 teaspoon garlic powder
- 12 ounces cremini or white mushrooms, sliced
- 1 medium yellow onion, thinly sliced
- 3 garlic cloves, minced
- 2 tablespoons all-purpose flour
- 2 cups low-sodium beef broth
- 1 tablespoon Worcestershire sauce
- 1 teaspoon Dijon mustard
- ½ teaspoon smoked paprika
- ¾ cup plain nonfat Greek yogurt, brought near room temperature
- 2 tablespoons chopped fresh parsley
Step-by-Step Instructions
1. Cook the Noodles
Cook the egg noodles according to the package directions until just al dente. Drain and set aside. Avoid overcooking because the noodles will soften slightly when reheated.
2. Sear the Beef
Pat the beef dry and season it with half the salt, half the pepper and the garlic powder. Heat half the oil in a large skillet over medium-high heat. Sear the beef in batches for 1–2 minutes per side. Transfer it to a plate so it does not overcook.
3. Cook the Vegetables
Add the remaining oil, mushrooms and onion to the skillet. Cook for 6–8 minutes until browned and tender. Stir in the garlic and cook for 30 seconds.
4. Build the Sauce
Sprinkle the flour over the vegetables and stir for 1 minute. Slowly add the broth while stirring. Mix in the Worcestershire sauce, Dijon mustard, smoked paprika and remaining salt and pepper. Simmer for 3–5 minutes until slightly thickened.
5. Finish the Stroganoff
Reduce the heat to low. Stir a few spoonfuls of warm sauce into the Greek yogurt, then gently stir the tempered yogurt into the skillet. Return the beef and its juices to the pan. Warm briefly without boiling so the sauce stays smooth and the beef remains tender.
6. Portion the Meals
Divide the noodles evenly among four containers and top each with the beef stroganoff. Garnish with parsley. Let the meals cool slightly before sealing and refrigerating.
Estimated Nutrition
Per serving, based on 4 servings: approximately 570–680 calories, 42–48 grams of protein, 52–64 grams of carbohydrates and 18–27 grams of fat.
Nutrition values are estimates and will vary based on the cut of beef, noodle brand, yogurt, cooking oil and exact portion sizes used.
Meal-Prep and Storage Tips
- Refrigerator: Cool promptly and store in airtight containers for up to 4 days.
- Reheating: Add a splash of broth or water, cover loosely and heat gently until the meal reaches 165°F.
- Protect the sauce: Avoid aggressive overheating, which can make the yogurt-based sauce separate.
- Freezer: Freeze for up to 2 months. For the best noodle texture, freeze the stroganoff separately and prepare fresh noodles when serving.
- Batch cooking: Slice the beef against the grain and sear it in batches to prevent steaming.
Easy Swaps and Variations
- Use extra-lean ground beef for a budget-friendly version.
- Replace the noodles with chickpea or lentil pasta for additional protein and fiber.
- Serve over mashed potatoes, brown rice or cauliflower rice.
- Add spinach or green peas during the final few minutes of cooking.
- Use sour cream instead of Greek yogurt for a more traditional sauce.
- Add crushed red pepper for gentle heat.
Food-Safety Note
USDA guidance recommends cooking whole cuts of beef to a minimum internal temperature of 145°F followed by a three-minute rest. Refrigerate prepared food within two hours and reheat leftovers to 165°F.
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