How to Make Pan-seared Steak with Mushroom sauce & Cauliflower Mash

It’s Low carb, High Protein, Keto & super delicious. In this tutorial I’m showing you how to make my delicious pan-seared steak with balsamic mushroom pan sauce and creamy cauliflower mash.

Check out the full recipe below & let us know if you made it by tagging @MintPersonalChef

Happy Eating! Chef Julie & The Mint Team 🌱

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5 from 5 votes

Pan-Seared Steak with Mushroom Sauce & Cauliflower Mash

It's Low carb, High Protein, Keto & super delicious. In this tutorial I'm showing you how to make my delicious pan-seared steak with balsamic mushroom pan sauce and creamy cauliflower mash.
Prep Time45 mins
Cook Time20 mins
Total Time1 hr 5 mins
Course: Main Course, Side Dish
Cuisine: American
Servings: 1 people
Calories: 706kcal

Special Equipment

  • Cast Iron Pan or Medium-Large Saute pan
  • Small pan to bake steak
  • Tongs
  • Medium-sized pot
  • Strainer
  • Cutting board
  • Chef’s knife
  • Mixing/prep bowls


Pan-Seared Steak

  • 1 pound Filet mignon or desired cut of steak prep’d for cooking
  • 1 Tbsp Balsamic vinegar, optional. Option to sub for Tamari or Soy Sauce
  • 1 Tbsp Worcestershire Sauce optional
  • 4-5 Tbsp Olive oil or oil of choice
  • 1-2 Tbsp Butter optional
  • To Taste Salt and pepper
  • 2-3  Sprigs Fresh Rosemary Sprigs or Herb of choice Optional

Sauce Ingredients

  • 1 Each Shallot minced
  • 2-3 Each Garlic cloves minced
  • 3-4 Each Button or Shiitake Mushroom sliced
  • ½ Cup Red or white wine
  • ½ Cup Broth of choice substitute of ¼ cup water if desired
  • To Taste Salt and pepper
  • 1-2 Tbsp. Cream optional
  • 1-2 Tbsp. Butter optional

Cauliflower Mash Ingredients

  • 1 Each Head of Cauliflower cut into pieces
  • ¼ Cup Heavy cream substitute milk or broth for non-dairy
  • To Taste Salt and pepper


Instructions for the Steak & Pan-Sauce

  • In a small bowl, Mix the marinade.  Season the steak with salt and pepper on both sides.
  • In a ziploc bag or container, place the steak and coat generously with the marinade. Marinate meat in the fridge for 1-2 hours or overnight if possible.
  • (Quickly Marinate meat 30 minutes at room temperature if you’re short on time. )
  • Preheat the oven to 400 degrees.
  • Prep all the ingredients for the sauce & set aside: cut the garlic, shallots, mushrooms
  • Heat the pan on high heat, and add 2 Tablespoons of oil.
  • Remove the steaks from the marinade and pat dry with a paper towel. (This will help with the searing). Save any leftover marinade for the sauce.
  • Add the butter & when it’s melted, add the steaks and rosemary. Pan-sear the steaks until browned on both sides.
  • Transfer the steaks & rosemary to a pan and bake until desired temperature is reached. About 8-10 minutes for medium.
  • In the same pan the steak was seared in, make the pan-sauce: On medium heat, Add 1-2 more Tablespoons  of oil.
  • Saute the shallots and mushrooms until translucent. Season with salt & pepper.
  • Add the garlic and saute 2-3 more minutes.
  • Add the red wine & any leftover marinade. Reduce by half, then add the broth. Reduce until sauce is thickened. Add 1-2 Tablespoons each of cream & butter to finish the sauce if desired. 
  • While the sauce is reducing, start on the cauliflower mash (below).
  • Taste and adjust seasonings if needed.
  • Plate it up – First the kale, then the salmon on top. Garnish with lemon slices. Enjoy your delicious healthy salmon!

Instructions for the  Cauliflower Mash

  • Bring a medium-sized pot of water to a boil.
  • Meanwhile, chop the cauliflower florets.
  • Boil the cauliflower until soft, about 5-10 minutes.
  • Strain and let cool slightly for about 10-15 minutes.
  • Add the cauliflower, cream or broth and salt and pepper to a blender. Blend until smooth.
  • Taste and adjust seasoning if needed.

Instructions for Plating

  • Let the steak rest for a few minutes before slicing.
  • Slice the steak on a bias with a sharp chef’s knife.
  • Plate a couple large dollops of mash on the plate, add the sliced steak on top, then add the hot sauce on top of the steak.
  • Garnish with fresh herbs.
  • Enjoy your delicious home cooked steak!
Tried this recipe?Mention @MintPersonalChef or tag #MintPersonalChef!


  • Quickly Marinate meat for 30 minutes at room temperature if you’re short on time.  
  • If you don’t have a blender use a Vitamix or Nutribullet for the mash 
  • Plate in containers for meal prep if desired. Cool everything down significantly without the lids first (ideally in the fridge if possible). 
  • Enjoy this meal within 7 days in the fridge or up to 3 weeks in the freezer.


Serving: 2g | Calories: 706kcal