| | Keto Country Fried Steak & Gravy

Author / John

The weather in Florida is just barely starting to cool yet fall is upon us and this stick to your ribs hearty fare announces the start of the season.  Not to mention this is a great dish to cook during football season.  After a little prep work you get to kick back, watch the games and be enticed by the aroma of slow simmering beef.

This Keto version is equal to the regular with the only change being cauli mash as opposed to tater mash.  You won’t even notice the difference in texture as the gravy takes center stage.



Servings:  10
5 1/2 oz steak
1/2 cup mashed cauliflower
1/10th gravy/mushrooms and onions
Calories:  394, Protein 30 g, Fat 28 g, Carbs 5 g (30/65/5%’s)


3 1/2 pounds grass fed round steak
3 tablespoons beef tallow (or other healthy fat)
2 medium onions, sliced and separated into rings
1 pound mushrooms, sliced
3 cups homemade beef stock (sub is store bought organic)
1 1/2 tablespoons non GMO cornstarch
2 medium heads of cauliflower
5 tablespoon grass fed butter
Sea salt and black pepper to taste


The Steak

Cut the round steak into serving size pieces.  With a meat mallet pound the steak on both sides until about 1/2″ thickness.  Season to taste with salt and pepper on both sides.


Melt the tallow over medium high heat in a large cast iron skillet or dutch oven. Brown the meat on both sides then transfer to a plate.  Turn the heat down to medium; add in the onions and saute until just barely tender.


Add in the mushrooms and continue sauteing until tender.  Scoot the mushrooms and onions off to one side and place some of the meat back in the pan along with juices.  Do the same thing on the other side of your pan until the meat is on the bottom and the mushroom and onion mixture is covering it.


Add in your beef broth.  Cover and cook at 325 degrees for one hour.  Check the meat at this time; it should be somewhat tender.  Reduce the heat to 300 degrees and cook for 30 minutes longer or until fork tender.

Remove the meat, mushrooms and onions to a serving platter and keep warm while you make the gravy.

The Gravy
Place the skillet or dutch oven on the stove top over medium heat.  Mix your cornstarch with a few tablespoons of cold water.  When the juices just barely begin to boil stir in the cornstarch mixture; bring to a boil and cook for about 1 minute or until thickened stirring constantly.

Smashed Cauliflower 
Separate the cauliflower into smaller florets.  Cook in a small amount of boiling water until tender.  Drain, mash and stir in butte until melted.  Season to taste with sea salt and pepper.

To serve:  place the meat on a plate topping with mushrooms and onions.  Make a well in the smashed cauliflower and top with gravy (just as you would with mashed taters).

Enjoy! For more Power Athlete friendly recipes check out my blog Paula Lean Primal Queen!

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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.

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