Cauliflower Beef Stroganoff

Cauliflower Beef Stroganoff Recipe

My mom is French and my dad is Irish, and one of our family favorite recipes growing up was a Russian one… beef stroganoff.

To me, this is classic comfort food. I loved it when my mom would make it when I was a child. She had a slow-cooked version that was absolutely delicious. She served it atop egg noodles, which my brother and I liked more than candy.

Unfortunately, thanks to genetic testing and much research, I found that I couldn’t tolerate many grains and I also had to avoid dairy for a while (my parents found similar results from their testing), making this family favorite off-limits for a while.

Over the years, I’ve slowly revamped recipes I enjoy in order to make them more nutrient dense and to accommodate food allergies without losing the flavor (often with many dismal failures along the way). I found a way to sub cabbage for noodles in spaghetti, and sweet potatoes for noodles in lasagna. A few months ago, it finally dawned on me that there was an even more obvious substitution for egg noodles in beef stroganoff: cauliflower.

Cauliflower has such a mild taste when steamed and is also a great texture as a base for a more hearty dish like this.

A couple stroganoff tips:

  • I’ve included cooking times for the most simple and quick version of beef stroganoff that you can make in about 30 minutes on a busy night. For a more tender stroganoff, simmer covered in the pan for an additional 30 minutes on medium/low heat. This step is more important for tougher cuts of meat (flank or round steak) and less important for naturally tender cuts (filet or sirloin).
  • The spice recommendations are a starting point. Feel free to experiment and add more of them to suit your taste.
  • Sour cream is completely optional. If you are lactose intolerant, you can omit it without a problem. If you use it, make sure to stir it in at the very end after removing from the heat.
  • When slicing the meat into thin strips, it can be easier to slice when it is still partially frozen. If it is defrosted, I’ve found that kitchen shears are also really helpful for cutting it into thin strips.
  • For a super-budget-friendly version, use ground beef in place of the sliced steak. The texture will be a little different but the flavor will still be amazing.
Cauliflower Beef Stroganoff Recipe
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5 from 1 vote

Cauliflower Beef Stroganoff Recipe

A more nutrient-dense take on a comfort food classic. Hearty beef stroganoff over steamed cauliflower instead of noodles. Gluten free with dairy free option.
Course Main
Cuisine Russian
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 4 people
Calories 452kcal
Author Katie Wells



  • Slice the steak into as thin of slices as possible.
  • Melt the butter in a large skillet and add slices of meat.
  • Thinly slice the onion and add to the pan.
  • Cook for 5-7 minutes until the meat has started to brown and the onions are translucent. 
  • While the meat is cooking, cut the cauliflower into florets and steam in a separate pan.
  • Thinly slice the mushrooms and add them to the pan with the meat.
  • Season with garlic powder, salt, pepper and tarragon).
  • Add the beef broth and bring to a simmer.
  • Simmer for about 8 minutes until the meat is tender and the mushrooms have softened. 
  • Remove from heat and stir in sour cream, if using stirring until well incorporated.
  • Serve atop the soft-steamed cauliflower.


For a more tender stroganoff, simmer in the pan, covered, for an additional 30 minutes on medium/low heat before adding the sour cream.


Calories: 452kcal | Carbohydrates: 13g | Protein: 31g | Fat: 32g | Saturated Fat: 17g | Cholesterol: 131mg | Sodium: 1074mg | Potassium: 1094mg | Fiber: 3g | Sugar: 6g | Vitamin A: 14.3% | Vitamin C: 88.5% | Calcium: 11.5% | Iron: 17.4%

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Ever tried beef stroganoff? What was a favorite family recipe growing up?

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