
Hamburger Helper
This Hamburger Helper recipe provides 50g protein and 767 calories per serving—a mid-range calorie option for flexible macro tracking. Quick stovetop cooking yields 4 servings from a single batch. Use this for days when you need solid protein intake without the highest-calorie overhead of traditional casseroles.
Ingredients
- •93/7 Ground Beef(454g)
93% lean ground beef. Widely available at most grocery stores.
- •Tomato Paste(15g)
- •Garlic powder(5g)
- •Onion powder(5g)
- •Italian seasoning(3g)
- •Chili powder(3g)
- •Sugar, Granulated White(5g)
- •½ teaspoon sea salt
- •¼ teaspoon freshly cracked black pepper
- •Butter(30g)
- •Flour, All-Purpose, White(30g)
- •Low Sodium Beef Broth(480g)
- •2% Milk(360g)
- •Pasta, Macaroni (Elbow), White, Dry(227g)
- •Cheddar Cheese(227g)
- •Minced Fresh Parsley, For Serving (Optional)
Instructions
- 1Heat a large pot over medium-high heat. Add the ground beef and cook, breaking it up with a wooden spoon, until browned and no pink remains, about 5–7 minutes. Transfer the beef to a colander set over a bowl to drain off the fat.
- 2Return the drained beef to the pot over medium heat. Stir in the tomato paste, garlic powder, onion powder, Italian seasoning, chili powder, and sugar until fully combined, about 1 minute.
- 3Add the butter and cook, stirring, until melted, about 1 minute. Sprinkle the flour over the mixture and stir constantly until no lumps remain and the flour is fully incorporated, about 1–2 minutes.
- 4Slowly pour in the beef broth and milk while stirring to avoid lumps. Bring the mixture to a boil over medium-high heat, stirring occasionally, about 3–4 minutes.
- 5Once boiling, add the elbow macaroni and stir constantly. Cook over medium heat until the pasta is al dente and the sauce thickens enough to coat the back of a spoon, about 6–8 minutes.
- 6Remove the pot from the heat and stir in the shredded cheddar cheese until completely melted and the sauce is smooth, about 1 minute.
- 7Divide the hamburger helper evenly into 4 airtight containers while hot. Allow to cool to room temperature before sealing and refrigerating.
- 8Reheat individual portions in the microwave at 50% power for 2–3 minutes, stirring halfway through, until heated through.
Nutrition — Per Serving
767
calories
50g
protein
36g
fat
- Carbohydrates
- 59g
- Saturated fat
- 19.0g
- Sodium
- 721 mg
- Dietary fiber
- 2.9g
4 servings per batch · ~461g each
Macro data sourced from USDA FoodData Central
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How much protein does Hamburger Helper have per serving?
Each serving provides 50g of protein and 767 calories, with 36g fat and 59g carbs per portion. This macro profile delivers solid protein density in a convenient one-dish format.
How long does Hamburger Helper take to make?
This recipe qualifies as quick prep and batch-makes 4 servings in a single stovetop session. You'll average roughly one meal per cooking cycle with minimal prep overhead.
Is Hamburger Helper good for muscle gain?
At 50g protein per serving and 767 calories, this recipe supports muscle-building phases with substantial carbohydrates (59g) for post-workout glycogen replenishment. The calorie density makes it effective for meeting high daily intake targets.
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