High-Protein Salisbury Steak with Onion Gravy

Comfort food unlocked 😌🍽️
Here’s a high-protein Salisbury Steak with Onion Gravy that’s rich, savory, and weeknight-friendly—without the old-school heaviness.

High-Protein Salisbury Steak with Onion Gravy

Hearty • Cozy • ~35–40g Protein

Serves: 4

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Ingredients

Steaks

• 1½ lb 93–96% lean ground beef
  (or lean ground turkey)

• ½ cup egg whites

• ¼ cup finely diced onion

• 2 tbsp plain Greek yogurt (keeps it juicy, adds protein)

• 1 tbsp Worcestershire sauce

• 1 tsp garlic powder

• ½ tsp onion powder

• Salt & black pepper

Onion Gravy

• 1 large onion, thinly sliced

• 2 cups low-sodium beef broth

• 1 tbsp olive oil or butter

• 1 tbsp cornstarch (or arrowroot)

• 1 tbsp water

• Optional: splash of Worcestershire or soy sauce

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Instructions

1. Make patties:
   Mix all steak ingredients gently. Form 4 oval patties.

2. Brown:
   Heat a skillet over medium-high. Cook patties 3–4 min per side until browned. Remove and set aside.

3. Onions:
   Lower heat. Add oil/butter and onions. Cook 6–8 min until soft and golden.

4. Gravy:
   Add broth (and optional Worcestershire). Simmer 2–3 min.
   Stir in cornstarch slurry until thick.

5. Finish:
   Return patties to pan. Simmer 5–7 min until cooked through and coated in gravy.

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Nutrition (per serving – 1 steak + gravy)

Calories: ~360–390 kcal
Protein: ~35–40 g
Fat: ~14–16 g
Carbs: ~8–10 g
Fiber: ~1 g

High protein comes from lean beef + egg whites + Greek yogurt.

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Macro Tweaks

• Even leaner:

  • Use 99% lean turkey

  • Skip butter, use oil spray

• Extra protein:

  • Add 2 more tbsp egg whites per patty

• Low-carb/keto:

  • Swap cornstarch for xanthan gum (¼ tsp)

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What to Serve It With

• Mashed cauliflower

• Roasted green beans

• Protein mashed potatoes (add Greek yogurt)

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Meal Prep

• Keeps 4 days in the fridge

• Freezes well up to 2 months

• Reheat gently with a splash of broth