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High Protein Beef and Rice Bowl

Created out of a craving for something hearty yet straightforward, this High Protein Beef and Rice Bowl combines lean ground beef, fiber rich beans, and vibrant vegetables, all tossed in a savory homemade sauce. Ready in 30 minutes, this dish is perfect for feeding a few hungry bellies with a delicious mix of protein and fibre to keep you satiated.

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Easy Beef Bowls

Ever hungry for something so filling, tasty and satifisying that you stand in front of your fridge until the ingredients scream “choose me!” That is exactly what happened on one fine evening when hungry struck and the hubby and I were asking our daily “whats for dinner tonight?” With just a pound of ground beef in the fridge, a few vegetables and a craving for something satisfying yet straightforward this High Protein Beef and Rice Bowl was born. I’ve seen various beef and rice recipes online but I wanted to elevate mine to include more fiber, protein and less sodium in my sauce. It resulted in a dish that not only feeds a few hungry people quickly but does so with a rich tapestry of flavors enhanced by a “special sauce” I concocted. Let’s dive into how you can bring this delectable and nourishing meal to your table.

High Protein Beef and Rice Bowl Ingredients

  • Cooked Rice: Serves as the hearty base of the dish. Opting for black or wild rice increases the protein content and nutritional density; providing antioxidants and more fibre, which contribute to a more satisfying and nutritious meal. There is approximately 3-4 grams of protein per cup for white rice, 5-6 grams per cup for brown rice, and up to 9 grams per cup for black rice. 
  • Lean Ground Beef: A key source of high-quality, lean protein and essential nutrients like iron and B vitamins. Approximately 22 grams of protein per 3 ounces of cooked serving.
  • Kidney Beans: These beans add plant-based protein and fibre, enhancing the dish’s satiety level. They also provide a nice textural contrast and help stabilize blood sugar levels, thanks to their low glycemic index. There is about 13 grams of protein per cup.
  • Olive Oil & Chili Flakes: Olive oil adds a heart-healthy fat that enhances the absorption of fat-soluble vitamins and adds richness to the dish. The chili flakes introduce a gentle heat that can boost metabolism and add depth to the flavor profile.
  • Onion &Garlic: These aromatics are foundational for building flavor. 
  • Sriracha & Maple Syrup: The sriracha adds a spicy complexity which balances the sweetness of the maple syrup. Maple syrup provides natural sweetness with a lower glycemic index compared to refined sugars.
  • Tamari & Sesame Oil: Tamari, a gluten-free soy sauce alternative, offers a rich umami flavor often with lower sodium levels. I use it often to enhance the overall of a dish. Sesame oil, rich in healthy fats, adds a distinct and aromatic flavor depth.
  • Red Bell Pepper & Zucchini: Both vegetables are low in calories but high in essential nutrients, including vitamins C and K, potassium, and fiber. They add crunch, color, and a variety of textures to the bowl. Essentially you could make this bowl with whatever vegetables you have on hand.
  • Arugula or Spinach & Cilantro: These greens are not only a source of vitamins and minerals but also add fresh, peppery notes to the dish. Arugula and spinach are great sources of iron and calcium, which are important for overall health and well-being.

How to Make Beef Bowls

Start by cooking your rice as per the package instructions, opting for a rice variety that aligns with your nutritional goals. In a large pan, heat the olive oil with chili flakes, then sauté onions until they’re translucent. Add the ground beef, breaking it into small pieces as it cooks, ensuring it browns nicely before mixing in the garlic.

For the sauce, whisk together sriracha, maple syrup, tamari, and sesame oil in a bowl. Once the beef is cooked, stir in the kidney beans, diced zucchini, and red pepper. Let the vegetables soften slightly before pouring in the prepared sauce, ensuring everything is beautifully coated and savory. Finish by tossing in the greens like arugula or spinach with fresh cilantro for a burst of freshness.

What to Serve with These Ground Beef Bowls

These beef bowls are quite fulfilling on their own, but you can complement them with a side salad for added nutrients. For those looking for a low-carb option, consider substituting rice with cauliflower rice or another grain-free alternative. This is also an incredible dish for meal prepping so make a large amount and separate into single serving containers for your own convenience!

What is The Best Rice to Use?

For this recipe, choosing a rice that adds both flavor and a protein boost is ideal. Consider options like brown rice for its nutty texture and additional fiber or black rice for higher antioxidant properties. Both choices maintain the dish’s health-focused integrity without compromising taste.

If you like this recipe make sure you check out these other quick and healthy dinner options:

Marry Me Chicken Pasta

French Onion Soup Pasta Bake

Vegan Pho

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada. 

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High Protein Beef and Rice Bowl

Teri-Ann Carty
Created out of a craving for something hearty yet straightforward, this High Protein Beef and Rice Bowl combines lean ground beef, fiber rich beans, and vibrant vegetables, all tossed in a savory homemade sauce. Ready in 30 minutes, this dish is perfect for feeding a few hungry bellies with a delicious mix of protein and fibre to keep you satiated.
Prep Time 15 minutes
Cook Time 30 minutes
Course Dinner, Lunch, Main Course, Meal Prep
Cuisine Canadian
Servings 3

Equipment

  • stovetop, pot, large pan

Ingredients
  

  • 3 cups cooked rice or 1 cup uncooked
  • 2 tbsp olive oil and pinch chili flakes
  • ½ onion diced
  • 2 cloves garlic minced
  • 1 pound lean ground beef
  • 1 small can kidney beans drained and rinsed well
  • 1 tbsp sriracha
  • 1 tbsp maple syrup
  • ¼ cup tamari
  • 1 tsp sesame oil
  • ½ red bell pepper diced
  • ½ zucchini diced
  • 1 fistful arugula or spinach
  • 1 fistful cilantro roughly chopped

Instructions
 

  • Cook rice according to the package.
  • In a large pan heat oil and chili flakes. Add onion and cook until translucent.
  • Add in ground beef. Use a hard sided spatula to break up beef into mall pieces. Once no pink remains, add minced garlic and season with salt and cracked pepper.
  • While beef is cooking, make the sauce. Add sriracha, maple syrup, tamari and sesame oil into a small bowl and whisk to combine.
  • Add kidney beans, zucchini, and red pepper to the beef mixture. Season with salt and cracked pepper. Cook until veggies start to soften.
  • Pour sauce into mixture and stir to coat.
  • Toss in arugula and cilantro and mix to combine. Check for seasoning.
  • Divide rice into bowls and top with beef mixture.
Keyword beef bowl, beef recipe, dairy free, easy dinner, gluten free, high protein

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