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Protein Packed Sloppy Joe Bowls – A Hearty, Weeknight-Friendly Favorite

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1 lb lean ground beef (90–93%) or ground turkey (or half-and-half blend)
  • 1 small onion, finely diced
  • 1 small green bell pepper, finely diced (red or yellow works too)
  • 2 cloves garlic, minced
  • 1 cup tomato sauce (no-salt-added if possible)
  • 2 tbsp tomato paste
  • 2 tbsp ketchup (or 1 tbsp ketchup + 1 tsp brown sugar for less sweetness)
  • 1 tbsp Worcestershire sauce (use vegan Worcestershire if needed)
  • 1 tsp Dijon or yellow mustard
  • 1 tsp smoked paprika
  • 1/2 tsp chili powder (optional for mild heat)
  • 1/2 tsp kosher salt, plus more to taste
  • 1/4 tsp black pepper
  • 1–2 tsp olive oil (only if your meat is very lean)
  • Base options: 3 cups cooked brown rice, quinoa, cauliflower rice, or roasted diced potatoes
  • Optional add-ins: 1 cup canned black beans or kidney beans, drained and rinsed
  • Toppings: sliced green onions, chopped pickles, shredded cheddar, plain Greek yogurt, hot sauce, fresh parsley

Method
 

  1. Prep your base. Cook rice or quinoa according to package directions, roast diced potatoes, or steam cauliflower rice. Keep it warm for serving.
  2. Warm the pan. Set a large skillet over medium heat. Add olive oil if using very lean meat.
  3. Brown the meat. Add ground beef or turkey. Break it up with a spatula and cook until no longer pink, about 5–7 minutes. Spoon off excess fat if needed.
  4. Sauté the veggies. Stir in onion and bell pepper. Cook until soft and lightly browned, 4–5 minutes. Add garlic and cook 30 seconds, just until fragrant.
  5. Build the sauce. Add tomato sauce, tomato paste, ketchup, Worcestershire, mustard, smoked paprika, chili powder, salt, and pepper. Stir to coat everything evenly.
  6. Simmer and thicken. Reduce heat to medium-low. Let the mixture bubble gently for 6–8 minutes, stirring now and then, until thick and glossy. If using beans, fold them in now to warm through.
  7. Taste and adjust. Add a pinch more salt, a splash of ketchup for sweetness, or a dash of vinegar if you want extra tang. The flavor should be bold and a little zippy.
  8. Assemble the bowls. Spoon your base into bowls. Top with a generous scoop of the sloppy joe mixture. Add green onions, pickles, cheddar, or a dollop of Greek yogurt.
  9. Serve hot. Finish with hot sauce or fresh parsley if you like a kick and freshness.