This ground beef protein bowl is easy to make, inexpensive, and packed with protein to keep you full throughout the day. A low carb bowl that packs over 40 grams of protein.
One of the easiest ways I've been maintaining energy throughout the day is by incorporating protein bowls - basically a meal with a base of fiber, vegetables, and topped with meat. And this is one of my favorite 30 minute meals!
If you love this beef protein bowl, you can also do this with a meal like this sheet pan salmon and green beans, baked beef kabobs, baked chicken kabobs, or by adding chicken to these sweet potato bowls. Finish this meal with a healthy dessert like these protein brownies or protein popsicles!
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Why You'll Love This Ground Beef Protein Bowl
Protein is a macronutrient that is essential for building muscle and also helps to keep us feeling fuller for longer. It can be incredibly important for people with a migraine disorder because it helps to maintain stable blood sugar and stay energized.
You'll love this protein bowl because it's:
- Versatile - Great for breakfast, lunch, or dinner.
- Easy - Everything can be made in a single pan in under 30 minutes.
- High protein - This is actually high protein with 34 grams per bowl. Plus contains fiber and healthy fats for a balanced meal.
- Fits multiple diets - Low carb, keto friendly, and migraine diet friendly.
- Iron-rich - This is perfect for anyone looking to boost their iron.
Ingredients
- Eggs - A single egg has 6 grams of protein. For those sensitive to eggs, I recommend trying soy-free eggs.
- Lean Beef - Beef is high in protein as well as iron and B12. A pound of ground beef has around 65 grams of protein and also contains a good amount of Iron, B6 and magnesium. I recommend one that's 90/10 or 93/7. Bison, venison, or ground chicken would also work well here too.
- Bell pepper- High in vitamin C, this can help to boost the absorption of iron!
- Spinach - While not incredibly high in protein, spinach is anti-inflammatory and contains a good amount of vitamin C, as well as magnesium.
- Mushrooms - I recommend sliced button mushrooms, but baby bellas can also be used.
- Spices - Bump up the flavor with chili powder, cumin, smoked paprika, and garlic powder. These are some of my favorites that are also great as ground beef nachos.
- Salsa verde - A sauce just puts this recipe over the top! I recommend using salsa verde like the one from my instant pot steak tacos, but you could also use a gluten free ranch dressing or hot sauce.
An optional addition that I love is avocado, but this is an elimination food if you are doing the Heal Your Headache diet.
Substitutions & Variations
- Ground beef - Can be substituted with ground chicken, venison, buffalo, or ground turkey.
- Bell pepper - Completely omit or substitute with tomatoes. You can also add more spinach or greens to fill the bowl.
- Spinach - Recommend arugula or kale for a low histamine option. If using arugula, don't cook it - keep it fresh.
- Mushrooms - This protein bowl recipe used cauliflower rice originally and I preferred the mushrooms, but it would make a great substitute! Sweet potatoes would also work well here.
- Vegetarian - See my sweet potato bowls for ideas or omit the ground beef.
- Scrambled egg - If you prefer your eggs scrambled, just cook them all the way through (pictured above)!
Add More Protein
If you want to add even more protein, here are a few options:
- Ground Chicken
- Beans, like kidney or black beans
- Quinoa or Millet
- Collard Greens
- Broccoli
- Hemp Seeds (or other seeds)
- Fish
- Steak
- Shrimp
How to Make a Protein Bowl
- Step 1: In a large cast iron pan (or any large sauté pan), season ground beef with salt and pepper. Cook over medium high heat stirring frequently till cooked through and crumbly - about 5-6 minutes, drain any excess fat. Add the chili powder, cumin, smoked paprika, and garlic powder and stir till fully combined. Remove the beef from the pan and set aside.
- Step 2: In the same large pan, add a teaspoon of olive oil and the shallots, pepper, and mushrooms, then season with kosher salt and black pepper to taste. Cook for 5-8 minutes until the peppers begin to soften and the mushrooms begin to brown.
- Step 3: Once the vegetables begin to soften, add in the spinach and cook until just wilted - about 2-3 minutes. Set aside.
- Step 4: Wipe out the pan and either scramble the eggs or fry them. To fry them, add another teaspoon of olive oil and crack the eggs into the pan, being careful to keep the yolk in tact.
- Step 5: Allow the egg to cook till the whites are set, then flip and cook another 20-40 seconds for an over easy/medium egg.
- Step 6: Spoon the vegetable mixture into shallow bowls and top with beef and eggs. Drizzle with salsa, top with green onion, and optional avocado slices.
Recipe Tips
This recipe is so easy to customize to make it work for you. Hate mushrooms? Substitute them with sweet potatoes or cauliflower rice for a base.
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Eggs are best cooked the same day. You can do them poached, hard boiled, or scrambled as well!
Feel free to switch up the sauce as well - regular salsa, hot sauce or sriracha, chimichurri sauce, or ranch all work well. You could even use this honey mustard ranch. Don't forget that avocado pairs wonderfully with this, if tolerated!
Meal Prep Bowls
To meal prep this beef protein bowl, cook everything except the eggs. I would recommend doing a soft or hard boiled egg instead of the pan-fried. That way you can keep it on hand in the refrigerator.
- Refrigerator - This recipe will keep for 3-4 days in the fridge in an airtight container.
- Freezer - To freeze, cook everything up to the point of the eggs. Then freeze in individual containers. Defrost overnight in the fridge. Sometimes I find rice has a better texture for this than cauliflower rice, but do whatever works for you. Keep a stash or hard boiled eggs that you can grab and top the bowl with, or cook one right before serving.
Frequently Asked Questions
Absolutely! If done right, a good protein bowl can keep you fuller for longer and prevent blood sugar spikes and drops. Adding in lots of vegetables and real, wholesome protein sources instead of processed protein powders, can allow you to get more nutrients in a delicious way.
Yes! Instead of using beef, I would recommend black beans and adzuki beans. Consider adding some hemp seeds, collard greens, and mushrooms as well. All great sources of vegetarian protein. Quinoa can give this more of a boost too.
Typically protein bowls have a base of a carbohydrate, fiber-rich foods, and healthy fats with a whole food protein. Proteins could include shrimp, chicken, beef, or turkey, with grains or potatoes for a carbohydrate and lots of vegetables for fiber. Avocado or olive oil can add healthy fat.
You could try this healthy beef stroganoff, sloppy joes without ketchup, ground beef nachos, ground beef stir fry, or meatballs without breadcrumbs to boost your protein intake with ground beef!
High Protein Recipes
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Beef Protein Bowl
Ingredients
- 2½ teaspoons olive oil
- 1 pound ground beef
- kosher salt and black pepper
- ½ teaspoon chili powder
- ½ teaspoon cumin
- ½ teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 large shallot, chopped (about ¼ cup)
- 1¼ cups red or yellow bell pepper, chopped
- 8 ounces sliced button mushrooms
- 1 cup fresh spinach
- 2 large eggs
- 2 green onion, chopped
- salsa verde or any salsa
- avocado slices (optional*)
Instructions
- In a large cast iron pan or skillet, add ½ teaspoon of olive oil over medium high heat. Add in ground beef and season with salt and pepper, breaking up the beef as it cooks. Cook over medium high heat stirring frequently till cooked through and crumbly - about 5-6 minutes. Drain any excess fat. Stir chili powder, cumin, smoked paprika, and garlic powder into the ground beef until fully combined. Remove the beef from the pan and set aside.
- In the same large pan, add a teaspoon of olive oil and the shallots, pepper, and mushrooms, then season with kosher salt and black pepper to taste. Cook for 5-8 minutes until the peppers begin to soften and the mushrooms begin to brown.
- Once the vegetables begin to soften, add in the spinach and cook until just wilted - about 2-3 minutes. Transfer the vegetables to a plate and set aside.
- Carefully wipe out the pan with a paper towel and add another teaspoon of olive oil over medium high heat. Crack the eggs and carefully lay them into the pan so the yolk doesn't break apart. Allow the egg to cook till the whites are set, then flip and cook another 20-40 seconds for an over easy/medium egg. To scramble the eggs, just continue to stir them and break them apart till the eggs are cooked through.
- Spoon the vegetable mixture into shallow bowls and top with beef and eggs. Drizzle with salsa, top with green onion, and optional avocado slices.
Notes
- For a sauce - This recipe works well with salsa verde (I use Tacodeli's salsa verde for store-bought), regular salsa, or ranch. Chimichurri would also work!
- Ground beef can be subbed with bison, venison, ground turkey, or chicken.
- The former recipe used 8 ounces of cauliflower rice and 2 zucchini in place of mushrooms and peppers.
- These protein bowls store well for up to 3-4 days and are great for meal prep. Just don't cook the eggs before serving - they're best fresh!
- If you're not following the HYH diet, sliced avocado is a wonderful addition, as well as a little bit of lime juice on top.
Nutrition
The original beef protein bowl recipe is posted in the recipe notes!
I have a question. Since this recipes for three people, but only has two eggs, are the two eggs supposed to be divided among three bowls? Or, are there supposed to be two eggs per person? I'm only asking because my husband is measuring his food very precisely at the moment.
It can be divided or you can add one egg per person and just factor that into the calorie count.
Delicious and easy and very filling.
Loved this one. Great for meal prep.
Changed the ground beef to Carne Asada and added the seasoning to the cauliflower rice. Hard boiled the egg and added avocado to the top. It was delicious.
This looks great and I am going to try it. But have to make some substitutions because husband will not eat certain vegetables.
I want to add the taco seasoning to the ground beef and will replace the cauliflower with Quinoa – questions do I need to season the quinoa also or will the Taco seasoning on in the beef be enough? Also will the replacement of the quinoa be 8oz of cooked or uncooked? What would you do?
Thanks,
Nancy
So easy and delicious!