Hamburger Helper: A Keto Diet's Best Friend?

Hamburger Helper is a popular dish that many people grew up eating. However, it is not keto-friendly due to the pasta. Luckily, there are now several keto-friendly alternatives to the boxed stuff that use vegetables like cauliflower, cabbage, zucchini, and low-carb noodles instead of pasta. These recipes typically include ground beef, cheese, and various spices and sauces.

Is Hamburger Helper keto-friendly?

Hamburger Helper is a popular comfort food for many, but unfortunately, it's not keto-friendly in its original form due to the high carb content of the pasta. However, there are some easy modifications you can make to turn this childhood favourite into a keto-compliant meal. Here are some tips and tricks to make a keto-friendly version of Hamburger Helper:

Use Low-Carb Noodle Alternatives

The key to making Hamburger Helper keto-friendly is to substitute the traditional pasta with low-carb alternatives. Here are some options:

• Cauliflower: This versatile vegetable can be chopped into macaroni-sized pieces or used as rice to replace the pasta. It's a great option that won't significantly alter the taste of the dish.
• Cabbage: Shredded cabbage has a mild flavour and a texture similar to noodles, making it an excellent low-carb substitute.
• Low-Carb Pasta: If you don't want to give up the noodle experience entirely, you can opt for low-carb pasta alternatives made from ingredients like hearts of palm or edamame. These options have a more similar texture and taste to traditional pasta but are still keto-friendly.

Modify the Sauce

The sauce in traditional Hamburger Helper is often cheese-based, which can be high in fat and calories. Here are some tips to make it more keto-friendly:

• Use Cream or Cream Cheese: Instead of a traditional cheese sauce, you can use heavy cream or cream cheese to create a creamy texture without adding too many carbs.
• Add Spices: Enhance the flavour of your keto Hamburger Helper by adding spices like garlic powder, onion powder, paprika, and mustard. These spices will give your dish a flavour boost without adding carbs.
• Make Your Own Seasoning: Instead of using the flavour packet that comes with the boxed Hamburger Helper, make your own seasoning blend using herbs and spices. This way, you can control the ingredients and avoid any unnecessary carbs or fillers.

Include Keto-Friendly Vegetables

Don't be afraid to load up on keto-friendly vegetables to add nutrients and bulk to your dish. Here are some options:

• Zucchini: Cubed zucchini is a great low-carb vegetable that can be added to your Hamburger Helper. It cooks quickly and absorbs the flavours of the dish.
• Broccoli, Peppers, and Mushrooms: These vegetables are also excellent choices to include in your keto Hamburger Helper. They add texture, flavour, and extra nutrients to your meal.

Example Keto Hamburger Helper Recipe

Here's a simple recipe for a keto-friendly version of Hamburger Helper:

Ingredients:

• 1 tablespoon keto-friendly oil
• 1 small onion, diced
• 2 tablespoons garlic, minced
• 1-2 pounds ground beef
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 tablespoon granular keto sweetener (optional)
• 1 tablespoon tomato paste
• 4 cups low-carb noodle alternative (cauliflower, cabbage, or low-carb pasta)
• 1-2 cups shredded cheese (cheddar, Monterey Jack, or a combination)
• Salt and pepper to taste

Instructions:

• In a large oven-safe skillet, sauté the onion and garlic in keto-friendly oil.
• Add the ground beef, garlic powder, onion powder, sweetener (if using), and season with salt and pepper. Cook over medium heat until the beef is browned.
• Drain the grease from the skillet. Then, add beef broth, tomato paste, and cream cheese (or heavy cream). Stir over low heat until the cream cheese has melted.
• Add your chosen low-carb noodle alternative and continue cooking until it is tender.
• Remove from the heat and stir in the shredded cheese. Season with salt and pepper to taste.
• If desired, you can place the skillet under the broiler for a few minutes to brown the top.
• Serve and enjoy!

By making these simple adjustments, you can enjoy a delicious and keto-friendly version of Hamburger Helper that satisfies your cravings and fits within your dietary guidelines.

Low-carb substitutes for pasta

While pasta is a versatile food eaten across many cultures, it is also notoriously high in carbs. If you're following a low-carb diet, are gluten intolerant, or simply want to avoid feeling bloated after a meal, there are several low-carb substitutes for pasta.

Spaghetti Squash

Spaghetti squash is a starchy vegetable that originated in North and Central America and has yellow-orange flesh. When cooked, its flesh can be separated with a fork into strings that resemble spaghetti noodles. It has about 20% of the carbs you'd expect in the same quantity of pasta and is much richer in vitamins A, C, E, K, and most B vitamins. Spaghetti squash can be boiled, microwaved, or baked and is a great nutrient-rich alternative to spaghetti noodles.

Zucchini Noodles (Zoodles)

Zucchini noodles, or zoodles, are a popular alternative to pasta. With just 33 calories and 6.9 grams of carbs per medium zucchini, they are a healthy and low-calorie option. Zoodles are firm enough to hold your favorite pasta sauce and soft enough to satisfy your pasta cravings. To make zoodles, simply spiralize a zucchini and remove the excess water by tossing it with salt and letting it sit for a few minutes. Then, squeeze them into a paper towel before cooking.

Eggplant

Eggplant, or aubergine, is a versatile ingredient that can be used as a low-carb substitute for pasta in lasagna recipes. A serving of 3.5 ounces (100 grams) of eggplant contains about 9 grams of carbs, which is around 3.5 times fewer carbs than the same quantity of pasta. It's also a good source of fiber, vitamins, and minerals, particularly vitamin K, thiamine, and manganese. To make eggplant lasagna, cut the eggplant lengthwise into thin slices, brush with oil, and roast until soft and golden. Use these slices instead of pasta sheets when assembling the lasagna.

Cabbage

Cabbage is an unconventional but nutritious alternative to wheat pasta. It has around 6 grams of carbs per 3.5 ounces (100 grams) and is a good source of vitamin C, vitamin K, folate, and other vitamins and minerals. You can use whole cabbage leaves as a substitute for lasagna sheets or chop the cabbage head into thin noodles to use in a pad thai or lo mein. To prepare the cabbage noodles, cut the cabbage into quarters, remove the core, and slice it into your desired size strips. Cook the noodles in a pan with a little broth until softened.

Cauliflower

Cauliflower is a versatile, low-carb option for grain-free pasta. You can grate it into "rice" and use it as a substitute for orzo or couscous, or cut it into smaller florets to use as a substitute for more substantial pasta shapes like farfalle or rotini. Cauliflower is a great grain-free option, with only around 25 calories per cup and packed with nutrients like vitamin C, vitamin K, folate, and potassium. It also contains fiber, which promotes satiety and improves gut health.

Kelp Noodles

Kelp noodles are thin noodles made from seaweed or kelp. They are considered a superfood due to their high nutrient content, which includes vitamins K, folate, magnesium, calcium, and iron. Kelp noodles are a great low-carb option, with only 6 calories and 1 gram of carbs per half cup. They add a sea-like flavor to your dish and can be used in salads, soups, or noodle dishes.

Shirataki Noodles

Shirataki noodles are long, white noodles made from a type of fiber known as glucomannan, which comes from the konjac plant. They are a popular, low-carb alternative to pasta because they are very filling yet have few calories. Shirataki noodles are easy to prepare and can be rinsed under hot water and warmed up or heated in a skillet to remove excess water and create a more noodle-like texture.

Keto-friendly vegetables to add

While the classic Hamburger Helper is not keto-friendly, there are many keto-friendly vegetables that can be added to a low-carb version of the dish. Here are some options to consider:

Keto-Friendly Vegetables

• Cauliflower is a versatile vegetable that can be used as a rice or mashed potato substitute. It is also a great option for keto-friendly dishes as it is low in carbohydrates and contains several nutrients such as calcium, phosphorus, and potassium.
• Zucchini is another excellent choice for keto diets. It is rich in vitamin C and also contains phosphorus and potassium. A 100-gram serving of zucchini has only 3.11 grams of carbohydrates.
• Avocados are technically a fruit, but their high-fat content makes them a unique addition to keto-friendly dishes. They are also a good source of fiber and low in net carbs.
• Broccoli is a popular vegetable that is not only nutritious but also keto-friendly. It contains 6.27 grams of carbohydrates per serving and is rich in vitamin C, calcium, and potassium.
• Spinach is a plant-based source of calcium and iron, and it is also rich in antioxidants. A 100-gram serving of spinach has only 3.63 grams of carbohydrates.
• Asparagus is a delicious, keto-friendly vegetable that can be enjoyed as a snack or side dish. It is a good source of iron, potassium, and vitamin C, and it has 3.88 grams of carbohydrates per serving.
• Bell peppers are not only tasty but also keto-friendly. They can be enjoyed as a snack, or used as a topping for salads and eggs. One serving of bell peppers has 4.78 grams of carbohydrates.
• Cabbage is a versatile vegetable that can be enjoyed raw or cooked. It has 6.38 grams of carbohydrates per serving and is a good source of potassium, calcium, and phosphorus.
• Green beans make a delicious keto-friendly side dish, with 7.41 grams of carbohydrates per serving. They are also a good source of vitamin C and vitamin K.

When creating a keto-friendly version of Hamburger Helper, these vegetables can be added to the dish to boost its nutritional value while keeping the carbohydrate count low.

Nutritional information

Hamburger Helper is a popular dish, but the boxed version is not keto-friendly due to its high carbohydrate content, especially from the pasta. However, there are several keto-friendly alternatives that use low-carb ingredients to create a similar dish. Here is a detailed breakdown of the nutritional information for some of these keto-friendly Hamburger Helper recipes:

Keto Cheeseburger Helper:

This recipe replaces the pasta with cabbage, a nutritious and mild-flavoured vegetable. Here is the nutritional information for one serving (the recipe makes four servings):

• Calories: 649.3
• Total Fat: 37.5g
• Total Carbohydrates: 5.3g
• Dietary Fibre: 1.4g
• Net Carbohydrates: 3.8g
• Protein: 16.9g

Healthy Hamburger Helper:

This recipe uses cauliflower instead of pasta, making it a low-carb option. The nutritional information per serving is as follows:

• Calories: 339kcal
• Carbohydrates: 10g
• Protein: 25g
• Fat: 41g
• Saturated Fat: 24g
• Polyunsaturated Fat: 18g
• Trans Fat: 1g
• Cholesterol: 153mg
• Sodium: 1078mg
• Dietary Fibre: 3g
• Sugar: 4g
• Net Carbohydrates: 7g

Keto Hamburger Helper with Zucchini:

This recipe uses zucchini as a low-carb vegetable option. The nutritional information per serving (1 cup) is provided below:

• Calories: 573.9
• Fat: 38.4g
• Total Carbohydrates: 8.0g
• Dietary Fibre: 1.0g
• Sugar Alcohol: 0.5g
• Protein: 49.1g
• Net Carbohydrates: 6.5g

Keto Hamburger Helper with Cauliflower:

This recipe also uses cauliflower as a substitute for pasta. The nutritional information per serving is as follows:

• Calories: 395
• Carbohydrates: 13g
• Protein: 26g
• Fat: 27g
• Dietary Fibre: 3g

Keto Cheeseburger Macaroni:

This recipe uses low-carb elbow pasta from the Great Low Carb Bread Company. The nutritional information per serving is not provided, but the elbow macaroni has 7 net carbs per serving (2 oz). The recipe also includes a cheese sauce made with heavy cream, cream cheese, and cheddar cheese.

How to make it

Ingredients:

• 1 tablespoon keto-friendly oil
• 1 small onion, diced
• 2 tablespoons garlic, minced
• 1-2 pounds ground beef
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 tablespoon granular keto sweetener
• 1 tablespoon tomato paste
• 4 cups zucchini, cubed, or 16 ounces cauliflower rice, or 12 ounces frozen cauliflower rice
• 1-2 cups Monterey jack cheese, shredded
• 1 cup sharp cheddar cheese, shredded
• Salt and pepper to taste
• Beef broth
• Cream cheese
• Heavy cream

Optional Ingredients:

• Crumbled bacon
• Hot sauce
• Broccoli
• Peppers
• Mushrooms

Method:

• In a large oven-safe skillet, sauté the onions and garlic in a tablespoon of keto oil.
• Add in the ground beef, salt, pepper, garlic powder, onion powder, and granular sweetener. Brown over medium heat. Drain the grease from the skillet once the beef is cooked.
• Add in the beef broth, tomato paste, and cream cheese. Stir over low heat until the cream cheese has melted.
• Add in the heavy cream, cubed zucchini (or cauliflower rice), and two cups of Monterey Jack cheese.
• Stir for 5-10 minutes on low until the zucchini (or cauliflower rice) is tender.
• Turn the oven to low broil, and add one cup of shredded cheddar cheese to the top of the hamburger helper. Place in the oven under broil just until the cheese has melted.
• Season with salt and pepper to taste.

Tips and Tricks:

• You can add in some keto-friendly vegetables in addition to the zucchini/cauliflower, such as broccoli, peppers, and/or mushrooms.
• You can also add bacon to the mix for something extra.
• If you have a busy weeknight ahead, you can make the beef mixture the day before, then add the cheese to the top and toss it in the oven to heat through and melt the cheese.
• You can also use broccoli, cabbage, green beans, or zucchini instead of cauliflower.
• If you are running low on cream cheese, you can use ¼ cup of heavy cream instead. The sauce may be a little looser, but the taste will be similar.

Frequently asked questions