High Protein Beef Stroganoff Meal Prep
This high protein beef stroganoff meal prep with pasta is proof that meal prep doesn’t have to be boring. Tender strips of beef are seared for flavour, then simmered in a silky mushroom sauce enriched with garlic, paprika, and a touch of sour cream. Paired with pasta, it creates five balanced meals that are filling, flavourful, and built to last the week.
Ingredients
Beef
- 900g (1.9lb) - Beef Rump Steak, Thinly Sliced
- 1 Tbsp (20ml) - Olive Oil
- 8g (0.3oz) - Plain Flour
- Salt & Pepper
Sauce
- 1 Tbsp (14g) - Unsalted Butter
- 1 - Brown (Yellow) Onion, Sliced
- 350g (12oz) - Swiss Brown Mushrooms, Sliced
- 4 - Garlic Cloves, Minced
- 1 ½ tsp (6g) - Sweet Paprika
- 1 Cup (250ml) - Beef Stock
- ½ Cup (125ml) - Light Sour Cream
- 2 tsp (10ml) - Worcestershire Sauce
- 1 tsp (10g) - Dijon Mustard
- Flat Leaf Parsley, Chopped
Pasta & Garnish
- 350g (12oz) - Pasta of Choice
- Salt for Pasta Water
- Flat Leaf Parsley, Chopped
- Cracked Black Pepper
Instructions
Cook The Noodles
- Bring a large pot of salted water to the boil. Add the egg noodles and cook until just al dente. Drain well and set aside.
Prepare The Beef
- For easier slicing, place the beef in the freezer for 30 minutes. Slice into thin strips across the grain. Pat dry with a paper towel, then season with salt and black pepper. Dust lightly with flour to aid browning and help thicken the sauce.
Sear The Beef
- Heat olive oil in a large skillet over medium-high heat. Working in batches, sear the beef strips for 1–2 minutes per side, until they are browned. Remove to a plate and repeat until all the beef is seared.
Build The Sauce
- In the same skillet, melt the butter. Add the onions and mushrooms, cooking for 6–8 minutes until softened and golden. Stir in the garlic and paprika, cooking for 30 seconds. Deglaze the pan with beef stock, scraping up any browned bits, and simmer for 5 minutes to reduce the liquid.
Finish The Stroganoff
- Lower the heat and stir in Worcestershire sauce, Dijon mustard, and sour cream. Mix until smooth and silky. Return the seared beef and any juices to the pan, tossing gently to coat the beef. Stir through the chopped parsley to finish.
Assemble The Meal Prep
- Divide the noodles evenly into five containers. Top each with a generous portion of beef stroganoff and sauce. Garnish with extra parsley and cracked black pepper.
Nutrition Guide
The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Storage Instructions
Fridge
Store the beef stroganoff meal prep in airtight containers in the refrigerator for up to 4 days. Make sure the containers are sealed well to keep the pasta from drying out and the sauce from forming a skin.
Freezer
For longer storage, you can freeze the stroganoff for up to 3 months. Cook and cool everything completely before freezing. For best results, freeze the sauce and beef separately from the pasta to keep the texture of the pasta from softening too much once thawed.
Reheating Instructions
Reheating from fridge
Remove the lid and microwave on high for 2–3 minutes, stirring halfway through to ensure even heating. If the sauce has thickened, add 1–2 tablespoons of water or stock before reheating to loosen it up.
Reheating from the freezer
Defrost overnight in the fridge, then reheat as above. If reheating from frozen directly, microwave in 1–2 minute intervals, stirring between each, until piping hot. Add a splash of water or stock if needed to keep the sauce silky.
Watch How To Make The Recipe
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