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This ground beef stroganoff with Greek yogurt has 40 g of protein per serving and takes 45 minutes from cold pan to table. The protein comes from lean beef, Greek yogurt and egg noodles, not powder, so it tastes like the real thing.
Greek yogurt takes the place of sour cream. It’s tangier and adds about 6 g of protein to each plate. The catch is that it splits if the pan is too hot, so it goes in off the heat.
Each serving is about 400 g of food, a full dinner plate of noodles, beef and mushrooms. My two kids don’t care about macros, and they eat it without asking what’s in the sauce.
Why You’ll Love This Recipe
- 40 g protein per serving from beef and yogurt, no powder
- Done in 45 minutes with one skillet and one pot
- Tangy sauce made without canned soup or sour cream
- Each serving is a full 400 g dinner portion
Ingredient Notes
- 90% lean ground beef: This gives about 90 g of protein for the pan and leaves little grease. 85/15 works too, but spoon off more fat and expect about 1 to 2 g less protein per serving.
- Plain 2% Greek yogurt: Use 2% or full-fat because nonfat splits more easily in hot sauce. Sour cream works as a swap but costs you about 4 g of protein per serving.
- Wide egg noodles: They supply about 8 g of protein per serving and hold the sauce well. Gluten-free noodles work, but the sauce needs 2 tbsp cornstarch in place of the flour, mixed with the broth.
- Cremini mushrooms: They brown deeper than white button mushrooms and keep more texture. White button mushrooms are a fine swap at the same weight.
- Worcestershire sauce: It adds the savory depth that canned soup usually provides. Standard Worcestershire contains anchovies, so check the label if that matters to you.
Creamy Ground Beef Stroganoff with Greek Yogurt Sauce
Ingredients
Method
- Fill a 4-quart / 3.8 L pot with 2.5 L / 2.5 quarts of water, add the 1 tbsp salt, and set it over high heat. While it heats, slice the mushrooms, dice the onion, mince the garlic, and measure out the remaining ingredients.
- Heat the olive oil in a 30 cm / 12-inch deep skillet over medium-high heat for 2 minutes. Add the beef and break it into small crumbles with a wooden spoon. Cook for 6 to 8 minutes until no pink remains and the bits are browned. Check a few of the larger crumbles with an instant-read thermometer for 160 F / 71 C. Spoon off all but about 1 tablespoon of fat, then move the beef to a bowl.
- Lower the heat to medium and melt the butter in the same skillet. Add the mushrooms and leave them alone for 3 minutes, then stir now and then for 4 to 5 minutes more until their liquid is gone and they're browned. Add the onion and cook for 4 minutes until soft. Stir in the garlic, tomato paste and paprika for 1 minute until the paste darkens.
- Sprinkle the flour over the vegetables and stir for 1 minute. Pour in the broth slowly, scraping up the browned bits from the bottom. Add the Worcestershire, Dijon, 3/4 tsp salt and the pepper, then return the beef and its juices to the pan. Simmer for 5 to 6 minutes until the sauce coats the back of a spoon.
- While the sauce simmers, add the noodles to the boiling water and cook for 7 to 8 minutes until al dente. Scoop out 120 ml / 1/2 cup of the cooking water, then drain the noodles.
- Take the skillet off the heat and wait 2 minutes, until the bubbling stops. Whisk the yogurt with 3 tablespoons of the hot sauce in a small bowl, then stir that mixture back into the skillet. If the sauce is thicker than you like, loosen it with a splash of the reserved noodle water.
- Add the drained noodles to the skillet and toss gently, or spoon the sauce over noodles on each plate. Top with parsley and serve right away.
Notes
- Cook the beef to 160 F / 71 C, checking a few of the larger crumbles with a thermometer.
- Whisk the yogurt with a little hot sauce first, then stir it in off the heat.
- Scoop out 120 ml of noodle water before draining, in case the sauce needs loosening.
- I'm a home cook, not a dietitian. Nutrition numbers are estimates and shift with brands.
Tips for Success
- Pull the skillet off the heat and wait 2 minutes before adding the yogurt, so the sauce stops bubbling and the yogurt stays smooth.
- Choose 2% or full-fat Greek yogurt and let it sit out while you cook, since cold nonfat yogurt splits most easily.
- Leave the mushrooms alone for the first 3 minutes so they brown instead of steaming in their own liquid.
- Salt the noodle water and save 120 ml of it. A splash loosens the sauce without watering down the flavor.
- Check a few of the larger beef crumbles with an instant-read thermometer for 160 F / 71 C before moving on.
Variations
- Use 93% lean ground turkey instead of beef. Protein drops by about 1 to 2 g per serving, so add an extra teaspoon of Worcestershire for depth.
- Serve over mashed potatoes instead of egg noodles. Protein drops by about 6 g per serving, so top each plate with a fried egg.
- Add 1 tsp smoked paprika and a pinch of cayenne with the garlic for a smoky version with a little heat.
Storage and Reheating
Store leftover stroganoff in airtight containers in the fridge for 3 to 4 days, and get it into the fridge within 2 hours of cooking. Keep the noodles and sauce in separate containers if you can, since the noodles soak up the sauce overnight and turn soft.
Reheat in a skillet over medium-low heat for 5 to 6 minutes, stirring, with 2 to 3 tablespoons of broth or water to loosen the sauce. Keep it below a boil so the yogurt stays smooth. In the microwave, use 50% power in 90-second bursts and stir between rounds until steaming hot all the way through.
Don’t freeze the finished dish, because yogurt sauce turns grainy after thawing. You can freeze the beef and mushroom base without the yogurt for up to 3 months, then thaw it overnight in the fridge, reheat it, and stir in fresh yogurt off the heat.
Serving Suggestions
Spoon the stroganoff over the noodles on warm plates and finish with chopped parsley and a crack of black pepper. A small dollop of extra Greek yogurt on top looks nice and adds a little more tang.
Steamed green beans with lemon or a cucumber salad with a sharp vinegar dressing cut through the creamy sauce. Crusty bread is good for the last of the sauce on the plate.
For a plate with fewer carbs, serve the beef and sauce over steamed cauliflower or zucchini noodles. You’ll lose the noodles’ roughly 8 g of protein per serving, so a side of two soft-boiled eggs makes up most of it.
FAQ
Why did my Greek yogurt stroganoff sauce curdle?
Greek yogurt curdles when it hits sauce that’s still bubbling or goes in cold from the fridge. Pull the skillet off the heat for 2 minutes, then whisk the yogurt with 3 tablespoons of hot sauce in a bowl before stirring it in. Choose 2% or full-fat, since nonfat splits most easily.
Can I use sour cream instead of Greek yogurt in ground beef stroganoff?
Yes, use 245 g / 1 cup of sour cream the same way. It handles heat better, so it’s less likely to split. The trade-off is about 4 g less protein per serving and a milder, richer sauce. Add 1 teaspoon of lemon juice if you miss the tang.
Can I freeze ground beef stroganoff made with Greek yogurt?
Freeze the base, not the finished dish. Yogurt sauce turns grainy after thawing, so freeze the beef and mushroom mixture without yogurt for up to 3 months. Thaw it overnight in the fridge first. After thawing, reheat it and add fresh yogurt off the heat. Cook the noodles fresh.
What goes well with ground beef stroganoff besides egg noodles?
Steamed green beans with lemon or a crisp cucumber salad cut through the creamy sauce well. If you’d rather skip noodles, mashed potatoes soak up the sauce nicely, though protein drops by about 6 g per serving, so add a fried egg on top if you want it back.
How much protein is in ground beef stroganoff with Greek yogurt, and where does it come from?
A serving has about 40 g of protein, all from whole foods and no powder. Roughly 22 g comes from the beef, 6 g from the Greek yogurt, 8 g from the egg noodles, and 4 g from the mushrooms, broth and other ingredients. These are estimates from standard values, and brands vary a little.
What’s the difference between ground beef stroganoff and classic beef stroganoff?
Classic beef stroganoff uses thin strips of steak and sour cream, and it needs a pricier cut. Ground beef stroganoff swaps in browned crumbles, which cook in about 10 minutes and cost less. This version also uses Greek yogurt instead of sour cream, which adds protein and a tangier finish.
