🍔 High-Protein Cheeseburger Rice Bowls

Ingredients — 4 servings

Beef

• 500 g lean ground beef
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp smoked paprika
• 1 tbsp Worcestershire sauce
• ½ tsp salt
• ½ tsp black pepper

Bowls

• 2 cups cooked white or brown rice
• 2 cups shredded lettuce
• 1 cup cherry tomatoes, chopped
• 1 cup shredded reduced-fat cheddar cheese
• ½ cup sliced dill pickles
• 2 tbsp chopped green onions or chives

High-protein burger sauce

• ¾ cup Greek yogurt
• 2 tbsp light mayonnaise
• 1 tbsp ketchup
• 1 tbsp yellow mustard
• 1 tbsp pickle juice
• ½ tsp garlic powder
• ½ tsp smoked paprika
• Black pepper, to taste

Method

1. Cook the beef: Heat a large skillet over medium-high heat. Add the ground beef and cook for 6–8 minutes, breaking it apart until browned and fully cooked.
2. Drain excess fat if necessary. Add garlic powder, onion powder, paprika, Worcestershire sauce, salt, and pepper. Cook for another 1–2 minutes.
3. Make the sauce: Whisk Greek yogurt, light mayo, ketchup, mustard, pickle juice, garlic powder, paprika, and pepper until smooth. Refrigerate until needed.
4. Prepare the bowls: Divide the cooked rice between 4 containers.
5. Add lettuce and tomatoes, followed by shredded cheddar.
6. Add sliced pickles and a generous portion of seasoned beef.
7. Drizzle with the burger sauce and sprinkle with chopped green onions or chives.
8. Serve immediately, or refrigerate for meal prep.

💪 Approximate nutrition per bowl

• Calories: 550–600
• Protein: ~45–50 g
• Carbohydrates: ~50–55 g
• Fat: ~18–22 g

High-protein tip: For even more protein, use extra-lean beef and 0% Greek yogurt, and increase the beef to 600 g for the 4 servings.