High-Protein Weeknight Beef Stroganoff Recipe

Learn how to make this homemade high-protein beef stroganoff in just 30 minutes! This best weeknight dinner recipe transforms the classic dish with Greek yogurt, protein pasta, and lean beef for a muscle-building meal that doesn't sacrifice flavor. Perfect for meal prep and easy family dinners.

Difficulty:

Beginner

Prep Time:

15 mins

Cook Time:

15 mins

Serves:

4 servings

Ingredients

<ul class="ingredients-main-list"><li class="ingredients-single-item">450g lean beef sirloin, thinly sliced against the grain</li><li class="ingredients-single-item">2 tbsp olive oil, divided</li><li class="ingredients-single-item">1 large onion, thinly sliced</li><li class="ingredients-single-item">300g mushrooms, sliced</li><li class="ingredients-single-item">3 cloves garlic, minced</li><li class="ingredients-single-item">1 tbsp tomato paste</li><li class="ingredients-single-item">2 tsp paprika</li><li class="ingredients-single-item">1 tsp dried thyme</li><li class="ingredients-single-item">2 tbsp whole wheat flour</li><li class="ingredients-single-item">250ml beef stock, low-sodium</li><li class="ingredients-single-item">2 tbsp Worcestershire sauce</li><li class="ingredients-single-item">250g Greek yogurt (full-fat)</li><li class="ingredients-single-item">300g protein-enriched pasta (such as chickpea, lentil or high-protein egg noodles)</li><li class="ingredients-single-item">Fresh parsley, chopped, for garnish</li><li class="ingredients-single-item">Salt and freshly ground black pepper, to taste</li></ul>

Nutrition Facts (per serving)

🍽️ Serving Size: 1 serving

🔥 Calories: 120 calories

🥑 Fat: 5 g

🧈 Saturated Fat: 2 g

🍞 Carbohydrates: 8 g

🍭 Sugar: 4 g

🍗 Protein: 12 g

🫀 Cholesterol: 15 mg

🧂 Sodium: 320 mg

Equipment

<ul class="equipment-main-list"><li class="equipment-single-item">Large non-stick skillet</li><li class="equipment-single-item">Large pot for pasta</li><li class="equipment-single-item">Colander</li></ul>

Directions

<ol class="no-list-style"><li class="MethodStepper"><h4 class="step-title">Step 1</h4>Pat the beef slices dry with paper towels and season generously with salt and pepper. This ensures proper searing rather than steaming, which is crucial for developing flavor in the meat.</li><li class="MethodStepper"><h4 class="step-title">Step 2</h4>Heat 1 tablespoon of olive oil in a large non-stick skillet over high heat until shimmering. Working in batches to avoid overcrowding (which would steam rather than sear the meat), add the beef strips in a single layer and cook for just 1 minute per side until browned but still pink inside. Transfer to a plate and set aside. The meat will finish cooking later in the sauce, keeping it tender.</li><li class="MethodStepper"><h4 class="step-title">Step 3</h4>In the same skillet, heat the remaining tablespoon of olive oil over medium heat. Add the onions and cook for 3-4 minutes until they begin to soften. Add the mushrooms and a pinch of salt (which helps draw out moisture) and cook for 5-7 minutes, stirring occasionally, until the mushrooms have released their liquid and are golden brown. This caramelization is essential for developing the deep, savory flavors that make stroganoff so satisfying.</li><li class="MethodStepper"><h4 class="step-title">Step 4</h4>Add the garlic, paprika, dried thyme, and tomato paste to the mushroom mixture. Cook for 1 minute until fragrant, stirring constantly to prevent burning. The tomato paste will caramelize slightly, adding depth of flavor to the final sauce.</li><li class="MethodStepper"><h4 class="step-title">Step 5</h4>Sprinkle the flour over the mushroom mixture and stir to coat everything evenly. Cook for 1 minute to remove the raw flour taste. The flour will help thicken our sauce without needing to use heavy cream.</li><li class="MethodStepper"><h4 class="step-title">Step 6</h4>Gradually pour in the beef stock while stirring constantly to prevent lumps from forming. Add the Worcestershire sauce and bring to a simmer. Cook for 3-4 minutes until the sauce begins to thicken. The sauce should coat the back of a spoon but still remain pourable.</li><li class="MethodStepper"><h4 class="step-title">Step 7</h4>While the sauce is simmering, bring a large pot of salted water to a boil and cook the protein pasta according to package instructions until al dente. Protein pasta typically cooks faster than regular pasta, so watch it carefully to prevent overcooking. Drain and set aside.</li><li class="MethodStepper"><h4 class="step-title">Step 8</h4>Reduce the heat to low under the sauce. Take about 60ml of the warm sauce and gradually whisk it into the Greek yogurt in a separate bowl. This tempers the yogurt and prevents it from curdling when added to the hot sauce. Once tempered, slowly stir the yogurt mixture back into the skillet. This technique gives you a creamy sauce with added protein instead of using traditional sour cream.</li><li class="MethodStepper"><h4 class="step-title">Step 9</h4>Return the beef and any accumulated juices to the skillet. Gently fold everything together and warm through for about 2 minutes. Be careful not to let the sauce boil once the yogurt is added, as this can cause separation. Taste and adjust seasoning with salt and pepper as needed.</li><li class="MethodStepper"><h4 class="step-title">Step 10</h4>Serve the beef stroganoff over the cooked protein pasta and garnish generously with fresh chopped parsley. The bright, fresh flavor of the herbs beautifully balances the rich, creamy sauce. Enjoy immediately while hot!</li></ol>

FAQs

Find answers to your most pressing questions about this delicious recipe right here.

What ingredients are used in High-Protein Weeknight Beef Stroganoff Recipe?

This high-protein stroganoff uses lean beef sirloin, mushrooms, onion, garlic, tomato paste, paprika, thyme, whole wheat flour, low-sodium beef stock, Worcestershire sauce, Greek yogurt, protein-enriched pasta, and fresh parsley for garnish.

How to cook High-Protein Weeknight Beef Stroganoff Recipe at home?

Learn how to cook High-Protein Weeknight Beef Stroganoff Recipe by first searing thin slices of beef, then sautéing mushrooms and onions until golden. Create a sauce with beef stock, Worcestershire sauce and Greek yogurt, then combine with the beef and serve over protein-enriched pasta for a nutritious 30-minute meal packed with 42g of protein.

Can I substitute the Greek yogurt in beef stroganoff for another ingredient?

Yes, you can substitute Greek yogurt with quark, cottage cheese (blended until smooth), or a dairy-free alternative like cashew cream. Each option will slightly alter the final flavour and nutritional profile, but still maintain a creamy texture without heavy cream.

What's the best cut of beef for making a tender, protein-rich stroganoff?

Sirloin is ideal as it's relatively lean while remaining tender. Alternatively, beef tenderloin offers supreme tenderness but at a higher price. Flank or skirt steak work well when sliced thinly against the grain. For budget options, lean mince can be used with slightly adjusted cooking times.

How do protein-enriched pastas compare to regular pasta nutritionally?

Protein-enriched pastas typically contain 20-25g of protein per serving compared to regular pasta's 7-8g. They're often made from legumes like chickpeas or lentils, providing more fibre and fewer carbs. While slightly different in texture, they significantly boost a meal's nutritional profile.

Want to try something else in ...