Gluten Free Hamburger Helper (No Milk)

Bring back the comfort food classics with this Gluten Free Hamburger Helper, a one-pan dinner that’s ready in just 30 minutes! This no-milk, high-protein version of the nostalgic dish is the perfect quick and hearty meal for busy weeknights. It’s easy to whip up with simple ingredients, and can even be made dairy free too!

Gosh, it’s been YEARS since I had the real deal hamburger helper from a box. I’m not here to demonize food, but the ingredients are pretty crazy in packaged products like that. Plus, hamburger helper doesn’t offer any gluten free varieties so it’s pretty limiting for people with dietary restrictions like myself.

So, I took it upon myself to create my own homemade gluten free hamburger helper recipe! It ended up tasting just as good (if not better) than the store-bought kind and was super simple to make too. I can see this being the kind of recipe that I make on repeat when we have kids some day! It’s especially perfect for the picky eaters because it tastes delicious and comforting but sneaks in hidden veggies and a bunch of protein.

This hamburger helper recipe is part of my beloved 30-in-30 series, where every recipe has at least 30g of protein per serving and is ready in 30 minutes or less. Truly my favorite type of recipe! To make it even easier, this meal comes together in one pan. Less clean-up…yasss!

I hope the next time you’re craving some nostalgic comfort food, you’ll turn to this gluten free hamburger helper recipe instead of store-bought! I promise it won’t disappoint. It’s equally as great for a quick, healthy weeknight dinner as it is for a meal prep lunch option. Either way, I hope you love it as much as we did!

Why You’ll Love this Gluten Free Hamburger Helper

• It’s a one-pan meal that only takes 30 minutes to make!
• This recipe is gluten free, made without milk and can easily be made dairy free.
• It’s a high-protein dinner that feels like comfort food!
• This is a healthy twist on a nostalgic dish.
• It sneaks in hidden cauliflower rice that you can’t even taste.
• This hamburger helper recipe requires minimal ingredients and effort.

What You Need to Make this Gluten Free Hamburger Helper

• Avocado Oil: Feel free to use whatever oil you prefer, but I always keep avocado oil on hand in my pantry.
• Yellow Onion: About 1/2 large yellow onion, finely diced.
• Frozen Cauliflower Rice: This hamburger helper recipe gets a healthy twist with the addition of some sneaky cauliflower rice! You won’t even be able to taste it.
• Garlic: Fresh minced is best. Measure with your heart 😉
• Ground Beef: Ground beef is the main protein source in this recipe. I used a grass-fed, grass-finished ancestral blend to get all of the amazing health benefits of organ meats. However, you can use whatever ground beef you prefer…just make sure it’s about 85% lean.
• Smoked Paprika, Kosher Salt & Black Pepper: A few simple seasonings that you likely already have on hand.
• Tomato Paste: I’ve really been loving the kind that comes in a tube because it’s easier to store the leftovers.
• Gluten Free Elbow Pasta: I highly recommend this one from Jovial – it holds up really well! If you’re not gluten free, you can certainly substitute normal elbow pasta.
• Beef Bone Broth: This is higher in protein and nutrients than normal beef broth, but either will work for the purpose of this recipe.
• Sharp Cheddar Cheese: It’s best to buy a block of sharp cheddar cheese and then shred it yourself because the pre-shredded cheeses from the grocery store have added ingredients that prevent it from melting as well.
• Parsley: Freshly chopped parsley as an optional garnish.

How To Make this Hamburger Helper Without Milk

Sauté Onion & Cauliflower Rice:

First, bring a large, deep pan to medium heat. Once hot, add avocado oil. Then, add onion and cauliflower rice. Season with salt, stir, and sauté for about 3 minutes. Add garlic and cook for 1 more minute.

Brown the Ground Beef:

Next, add in ground beef and begin breaking it apart with your spatula. Then, add in the seasonings and continue cooking until the ground beef is browned through (about 4-5 minutes). If there’s a lot of excess grease, drain it off before continuing to the next step.

Add Tomato Paste, Beef Broth & Pasta:

Now, add in tomato paste and stir to coat. Then, add in broth and pasta and stir to ensure that the pasta is fully submerged in the broth. Keep the pan at medium heat and allow it to boil for ~13 minutes, or until the pasta is al-dente. Timing may vary slightly based on the brand of pasta you use.

Stir in the Cheese & Top with Parsley:

Finally, turn off the heat and stir in the shredded cheese until it’s melted and fully incorporated into the sauce. Taste and adjust salt and pepper to your liking. Optionally, top with chopped parsley. Enjoy!

Expert Tips & Tricks:

• Use a deep pan: My caraway pan works perfectly for this! Discount code: MUNCHINWITHMADDIE for 10% off. If you don’t own a deep pan, I’d recommend using a pot instead.
• Adjust the amount of broth to your preference: I used 3 cups of beef bone broth but if you prefer a more liquid-y sauce, I would recommend increasing it to 3.5-4 cups.
• Make sure pasta is fully submerged in the broth: Otherwise it won’t cook through.
• Shred the cheddar cheese yourself: This will help it melt better! Often it’s cheaper to buy it in block form too.

Can I Make this Hamburger Helper Dairy Free Too?

Although I have not tried making this hamburger helper dairy free, it should be do-able! There are many brands that offer shredded dairy-free cheese, such as Violife, Follow Your Heart, Miyoko’s, Daiya and more. You can substitute an equal amount of these for the dairy cheese in this recipe. It may take a bit longer to melt, but otherwise should work great! Let me know if you try it 🙂

How Should I Store Leftover Gluten Free Hamburger Helper?

Allow the gluten free hamburger helper to cool, then transfer to an airtight container and store in the fridge for up to 4 days. For a quick re-heating option, simply microwave it in 30 second increments, stirring after each. Or, if you have some extra time, add the leftover hamburger helper to a small pan with a bit more beef bone broth and let it warm up over medium heat.

Find the full recipe below. As always, please let me know if you tried it by commenting below or tagging me on Instagram, @munchinwithmaddie_.

Looking for More Pasta Recipes?

• Creamy Mushroom and Spinach Pasta
• Garlic Parmesan Chicken and Pasta (One-Pan)
• Easy Elote Pasta Salad
• High-Protein Roasted Red Pepper Pasta Bake
• Creamy Shrimp Scampi Orzo
• High-Protein Stuffed Shells
• Easy Lemon Pepper Pasta

Gluten Free Hamburger Helper (No Milk)

Bring back the comfort food classics with this Gluten Free Hamburger Helper, a one-pan dinner that's ready in just 30 minutes! This no-milk, high-protein version of the nostalgic dish is the perfect quick and hearty meal for busy weeknights. It's easy to whip up with simple ingredients, and can even be made dairy free too!

Servings 5 people

Prep Time 5 minutes mins

Cook Time 25 minutes mins

Total Time 30 minutes mins

Equipment

• cutting board
• knife
• deep pan or pot
• spatula

Ingredients

• 1 tbsp avocado oil
• ½ large yellow onion diced
• 8 oz frozen cauliflower rice
• 3 garlic cloves minced
• 1 lb ground beef *
• 1 tsp smoked paprika
• 1 tsp kosher salt
• ½ tsp black pepper
• 3 tbsp tomato paste
• 8 oz dry gluten free elbow pasta (I used Jovial brand)
• 3 cups beef bone broth (increase to 3.5-4 cups if you want a more liquidy sauce)
• 4 oz freshly shredded sharp cheddar cheese (about 2 cups)**
• chopped parsley optional, for topping

Instructions

• Bring a large, deep pan to medium heat. Once hot, add avocado oil. Then, add onion and cauliflower rice. Stir and sauté for about 3 minutes. Add garlic and cook for 1 more minute.
  1 tbsp avocado oil, ½ large yellow onion, 8 oz frozen cauliflower rice, 3 garlic cloves
• Add in ground beef and begin breaking it apart with your spatula. Then, add in the seasonings and continue cooking until the ground beef is browned through (about 4-5 minutes). If there's a lot of excess grease, drain it off before continuing to the next step.
  1 lb ground beef, 1 tsp smoked paprika, 1 tsp kosher salt, ½ tsp black pepper
• Add in tomato paste and stir to coat. Then, add in broth and pasta and stir to ensure that the pasta is fully submerged in the broth. Keep the pan at medium heat and allow it to boil for ~13 minutes, or until the pasta is al-dente. Timing may vary slightly based on the brand of pasta you use.
  3 tbsp tomato paste, 3 cups beef bone broth, 8 oz dry gluten free elbow pasta
• Turn off the heat and stir in the shredded cheese until it's melted and fully incorporated into the sauce. Taste and adjust salt and pepper to your liking. Optionally, top with chopped parsley. Enjoy!
  4 oz freshly shredded sharp cheddar cheese, chopped parsley

Video

Notes

*NOTE: I used this grass-fed, grass-finished ancestral blend ground beef to sneak in all of the health benefits of organ meats without tasting them. However, you can use whatever type of ground beef you prefer as long as it’s roughly 85% lean.

**NOTE: It’s best to buy a block of sharp cheddar cheese and freshly shred it yourself because it will melt better that way!

Calories: 516kcal

Course: Dinner, Main Course

Cuisine: American, Italian

Diet: Gluten Free

Keyword: 30 Minute Meal, 30-in-30 Series, Cauliflower Rice, Cheddar, Easy Dinner, Gluten Free, ground beef, Hamburger Helper, Hidden Veggies, High Protein, One Pan, pasta

Nutrition

Calories: 516kcal | Carbohydrates: 40g | Protein: 33g | Fat: 26g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 10g | Trans Fat: 1g | Cholesterol: 84mg | Sodium: 842mg | Potassium: 553mg | Fiber: 3g | Sugar: 3g | Vitamin A: 572IU | Vitamin C: 25mg | Calcium: 195mg | Iron: 3mg

Did you make this recipe?

Please let me know how it turned out for you! Leave a comment below and tag @munchinwithmaddie_ on Instagram and/or hashtag it #munchinwithmaddie.