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Healthy Hamburger Gravy with Cauliflower Mashed Potatoes

November 10, 2023 • 0 comments

Healthy Hamburger Gravy with Cauliflower Mashed Potatoes
Indulge in the comforting flavors of a classic favorite with a healthy twist! Our Healthy Hamburger Gravy with Cauliflower Mashed Potatoes recipe is a delicious and nutritious take on the traditional comfort food. Lean ground beef is simmered in a rich, flavorful gravy made with wholesome ingredients, ensuring a satisfying meal without sacrificing your health goals.
  • Prep Time:
  • Cook Time:
  • Servings: 4


  • (1 pack) Ground Beef
  • (1) Small Onion, finely chopped
  • (2 cloves) Minced Garlic
  • (2 Tablespoons) Flour
  • (1 1/2 Cups) Low-Sodium Beef Broth
  • (1/2 Cup) Low-Fat Milk
  • (1 teaspoon) Worcestershire Sauce
  • (To taste) Salt and Black Pepper
  • (1 Cup) Frozen Peas
  • (1 Tablespoon) Olive Oil
  • (1 medium, cut into florets) Cauliflower Head
  • (2) Garlic Cloves, mined
  • (2 Tablespoons) Butter
  • (1/4 Cup, grated (optional)) Parmesan Cheese
  • (chopped, for garnish (optional)) Fresh Parsley


Prepare the Cauliflower Mashed Potatoes:

Steam or boil the cauliflower florets until they are very tender, about 10-12 minutes. You should be able to easily pierce them with a fork.

Drain the cooked cauliflower and transfer it to a large mixing bowl.

While the cauliflower is still hot, add the minced garlic, butter, and grated Parmesan cheese (if using). The residual heat will help melt the butter and infuse the garlic flavor.

Use a potato masher, immersion blender, or food processor to mash and blend the cauliflower until it reaches your desired consistency. Season with salt and black pepper to taste. Adjust the seasoning as needed. Set aside and keep warm.

Make the Healthy Hamburger Gravy:

In a separate large skillet, heat the olive oil over medium-high heat. Add the ground beef and cook until browned and cooked through, breaking it apart into crumbles as it cooks. Remove any excess fat if necessary.

Add the chopped onion and minced garlic to the skillet with the cooked beef. Sauté for 2-3 minutes until the onion becomes translucent.

Sprinkle the whole wheat flour over the meat and onions, stirring continuously for 1-2 minutes to cook off the raw flour taste.

Slowly pour in the low-sodium beef broth while stirring constantly to avoid lumps. Then, add the low-fat milk and Worcestershire sauce. Bring the mixture to a simmer, stirring frequently until the gravy thickens, about 5-7 minutes. Season with salt and black pepper to taste.

Stir in the frozen peas and continue to simmer for an additional 2-3 minutes, or until the peas are heated through.


To serve, spoon the healthy hamburger gravy over the cauliflower mashed potatoes.

Garnish with chopped fresh parsley if desired. Enjoy your delicious and healthier version of Hamburger Gravy with Cauliflower Mashed Potatoes!