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Author:

Kevin Curry

Healthy Beef Stroganoff Recipe

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Experience the comforting flavors of Beef Stroganoff in a lighter, dairy-free, and gluten-free version with my recipe that promises to tantalize your taste buds without compromising on taste or texture. Made with wholesome ingredients and bursting with savory goodness, this dish is perfect for those with dietary restrictions or anyone looking for a healthier twist on a classic favorite.

How to Make Healthy Beef Stroganoff

To begin, gather your ingredients: 2 pounds of thinly sliced flank steak (or substitute with skirt steak or top sirloin), onion powder, smoked paprika, low-sodium tamari (or soy sauce/liquid aminos), avocado oil, assorted mushrooms (such as portabella, cremini, oyster, and shiitake), white onion, garlic cloves, pinot grigio, chicken broth, lemon juice, oat flour, vegan butter, low-sodium tomato paste, Dijon mustard, gluten-free Worcestershire sauce, low-sodium beef broth, plain cashew milk yogurt (or plain vegan yogurt), frozen peas, egg noodles (or your favorite pasta), and garnishes like fresh dill and Italian parsley.

Start by marinating the beef in a mixture of onion powder, smoked paprika, and low-sodium tamari. Let the steak marinate in the fridge for 20 minutes to 1 hour, allowing the flavors to infuse.

When ready to cook, heat a large heavy-bottomed pan over high heat. Add a tablespoon of oil and the steak pieces, ensuring not to overcrowd the pan to avoid boiling the steak. Sear the steak for 2-4 minutes on each side, depending on thickness and preferred doneness. Set aside once cooked.

In the same pan, reduce the heat to medium-high and add more oil along with the sliced mushrooms. Allow the mushrooms to sear for 1-2 minutes before adding the diced onions. Cook until the onions are browned and translucent, then add minced garlic and stir.

Reduce the heat to medium and deglaze the pan with pinot grigio, allowing it to reduce to a few tablespoons of liquid. Sprinkle in oat flour and vegan butter, then add tomato paste, Dijon mustard, and gluten-free Worcestershire sauce. Stir in beef broth to create a thick, savory sauce.

Fold in cashew milk yogurt gradually to prevent curdling, then add the cooked steak (and peas if desired) to the sauce.

Meanwhile, cook the pasta according to package instructions. You can either serve the stroganoff over the cooked pasta or mix them, adding a bit of pasta water for consistency if needed.

Garnish your Beef Stroganoff with fresh dill and Italian parsley before serving. Store any leftovers in an airtight container in the fridge for up to 5-6 days, or freeze for longer freshness. Enjoy this hearty and satisfying dish as a comforting meal any day of the week.

Show full recipe

Healthy Beef Stroganoff Recipe

Ingredients

8 Servings
Serving Size:364g
* Optional Substitution Note
  • 1 tablespoon avocado oil
Beef marinade
  • 2 lb flank steak, sliced thinly
    • skirt steak; top sirloin
  • 2 teaspoons onion powder
  • 1 tablespoon smoked paprika
  • 1 tablespoon low sodium tamari
    • soy sauce; liquid aminos
------
  • 1 tablespoons avocado oil
  • 1 1/2 lb assorted mushrooms, sliced
    • portabella, cremini, oyster, shiitake
  • 1 white onion, diced
  • 5 garlic cloves, minced
  • 4oz pinot grigio
    • 4oz chicken broth + 2 tablespoons lemon juice
  • 2 tablespoons oat flour
  • 1 tablespoon vegan butter
  • 2 tablespoons low sodium tomato paste
  • 2 tablespoons Dijon mustard
  • 1 tablespoon gluten-free Worcestershire
    • steak sauce
  • 2 cups low sodium beef broth
  • 4oz plain cashewmilk yogurt
    • plain vegan yogurt
    • bring to room temperature
  • 1.5 cups frozen peas *
  • 1 lb egg noodles
    • your favorite pasta
Garnish
  • fresh dill
    • Italian parsley

Steps

Step 1

Place the beef in a bowl or a sealable bag.  Add the marinade and rub it all over the steak.  Let the steak marinade in the fridge for 20 minutes to 1 hour.

Tip: Do not cook the steak immediately out of the fridge.  Instead, let the steak come to room temperature for 20 – 3o minutes for more even cooking resulting in a juicier steak.

Step 2

Set a large heavy-bottomed pan on high heat.  Once hot, add 1 tablespoon of oil and the steak pieces.

Note: Do not crowd the pan with all of the steak or it will produce too much liquid in the pan that it boils the steak and not sear it.  Instead, cook in batches.

Let the steak sear untouched for 2 – 4 minutes (depending on the thickness) and flip to cook for an additional 1 – 3 minutes depending on your preference of doneness.

Remove the steak from pan and set aside.

Step 3

Reduce the heat to medium-high heat.  Add oil and the mushrooms.  Let the mushrooms sear untouched in the pan for 1 – 2 minutes then stir and add the onions.  The mushrooms may release water which can help you deglaze the bottom of the pan as you cook.

Continue cooking until onions turn brown and translucent, about 3 – 4 minutes.

Add the garlic and stir.

Step 4

Reduce the heat to medium and add the pinot grigio.  Stir and reduce to about a few tablespoons of liquid.

Step 5

Sprinkle in oat flour and vegan butter and stir.  Then add tomato paste, dijon, and Worcestershire sauce and stir.

Add beef broth and deglaze the bottom of the pan as you stir.  The sauce should be thick but not thick like lentil stew.  If so, add tablespoons of water or beef broth to thin it out.

Reduce the heat to low until stops simmering simmer.

Step 6

Fold in the yogurt gradually and slowly to ensure it does not curdle.  Lastly, fold in the steak and, if desired, the peas.

Step 7

Cook pasta according to the instructions given.

If you plan to keep the pasta/noodles separate from the stroganoff, simply drain the pasta and add 1 tablespoon of vegan butter to the noodles.

If you wish to mix the pasta in with the stroganoff, drain and reserve about 1 cup of the pasta water.  Add the pasta to the stroganoff along with 2 – 3 tablespoons of pasta water to help with consistency.

Lighter Beef Stroganoff - Dairy Free & Gluten Free

Step 8

Garnish and enjoy while hot!

Note: Store in an airtight container in the fridge for up to 5 – 6 days.  As a better practice, I freeze anything I do not plan to eat within 3 days to preserve freshness.

Lighter Beef Stroganoff - Dairy Free & Gluten Free

Healthy Beef Stroganoff Recipe

Kevin Curry

Discover a lighter twist on a classic favorite with our Healthy Beef Stroganoff recipe, perfect for those seeking a gluten-free option.
healthy beef stroganoff

Prep 15min
Cook 20min
Total 35min

Category Dairy Free
# of servings8
Calories 520
  • 1 tablespoon avocado oil
Beef marinade
  • 2 lb flank steak, sliced thinly
    • skirt steak; top sirloin
  • 2 teaspoons onion powder
  • 1 tablespoon smoked paprika
  • 1 tablespoon low sodium tamari
    • soy sauce; liquid aminos
------
  • 1 tablespoons avocado oil
  • 1 1/2 lb assorted mushrooms, sliced
    • portabella, cremini, oyster, shiitake
  • 1 white onion, diced
  • 5 garlic cloves, minced
  • 4oz pinot grigio
    • 4oz chicken broth + 2 tablespoons lemon juice
  • 2 tablespoons oat flour
  • 1 tablespoon vegan butter
  • 2 tablespoons low sodium tomato paste
  • 2 tablespoons Dijon mustard
  • 1 tablespoon gluten-free Worcestershire
    • steak sauce
  • 2 cups low sodium beef broth
  • 4oz plain cashewmilk yogurt
    • plain vegan yogurt
    • bring to room temperature
  • 1.5 cups frozen peas *
  • 1 lb egg noodles
    • your favorite pasta
Garnish
  • fresh dill
    • Italian parsley

  1. Place the beef in a bowl or a sealable bag.  Add the marinade and rub it all over the steak.  Let the steak marinade in the fridge for 20 minutes to 1 hour.

    Tip: Do not cook the steak immediately out of the fridge.  Instead, let the steak come to room temperature for 20 – 3o minutes for more even cooking resulting in a juicier steak.

  2. Set a large heavy-bottomed pan on high heat.  Once hot, add 1 tablespoon of oil and the steak pieces.

    Note: Do not crowd the pan with all of the steak or it will produce too much liquid in the pan that it boils the steak and not sear it.  Instead, cook in batches.

    Let the steak sear untouched for 2 – 4 minutes (depending on the thickness) and flip to cook for an additional 1 – 3 minutes depending on your preference of doneness.

    Remove the steak from pan and set aside.

  3. Reduce the heat to medium-high heat.  Add oil and the mushrooms.  Let the mushrooms sear untouched in the pan for 1 – 2 minutes then stir and add the onions.  The mushrooms may release water which can help you deglaze the bottom of the pan as you cook.

    Continue cooking until onions turn brown and translucent, about 3 – 4 minutes.

    Add the garlic and stir.

  4. Reduce the heat to medium and add the pinot grigio.  Stir and reduce to about a few tablespoons of liquid.

  5. Sprinkle in oat flour and vegan butter and stir.  Then add tomato paste, dijon, and Worcestershire sauce and stir.

    Add beef broth and deglaze the bottom of the pan as you stir.  The sauce should be thick but not thick like lentil stew.  If so, add tablespoons of water or beef broth to thin it out.

    Reduce the heat to low until stops simmering simmer.

  6. Fold in the yogurt gradually and slowly to ensure it does not curdle.  Lastly, fold in the steak and, if desired, the peas.

  7. Cook pasta according to the instructions given.

    If you plan to keep the pasta/noodles separate from the stroganoff, simply drain the pasta and add 1 tablespoon of vegan butter to the noodles.

    If you wish to mix the pasta in with the stroganoff, drain and reserve about 1 cup of the pasta water.  Add the pasta to the stroganoff along with 2 – 3 tablespoons of pasta water to help with consistency.

    Lighter Beef Stroganoff - Dairy Free & Gluten Free

  8. Garnish and enjoy while hot!

    Note: Store in an airtight container in the fridge for up to 5 – 6 days.  As a better practice, I freeze anything I do not plan to eat within 3 days to preserve freshness.

    Lighter Beef Stroganoff - Dairy Free & Gluten Free

Nutrition per serving

Calories520cal
Protein36g
Fats17g
Carbs51g
Sodium430mg
Fiber5g
Sugar5g
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Details

Prep 15min
Cook 20min
Total 35min
# of servings8
Serving Size:364g

Nutrition per serving

Calories520cal
Protein36g
Fats17g
Carbs51g
Sodium430mg
Fiber5g
Sugar5g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!