High Protein Beef and Rice Bowl Easy Weeknight Dinner

There’s something about a bowl of tender beef over fluffy rice that just feels right. High protein beef and rice bowl is that kind of dinnersimple, satisfying, and surprisingly easy to pull together with ingredients you probably already have.

I started making this on spring evenings when I wanted something lighter than my usual winter stews but still filling enough to feel like real comfort. The key is cooking the beef in batches so it browns instead of steamsI learned that the hard way after years of food research and way too many gray meat experiments. When I don’t feel like cooking, this saves the whole evening.

Yesica Andrews

High Protein Beef and Rice Bowl Easy Weeknight Dinner

This High Protein Beef and Rice Bowl is a satisfying blend of lean ground beef, kidney beans, and fresh vegetables all coated in a flavorful homemade sauce. Perfect for an easy dinner or weeknight meal, this family-friendly beef rice bowl delivers a hearty dose of protein and fiber to keep you full and energized.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 3 servings

Calories: 680

Ingredients Method Notes

Ingredients

  

• 3 cups cooked rice or 1 cup uncooked
• 2 tbsp olive oil
• 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

Method

 

1. Prepare the rice according to the instructions on the package.
2. Warm olive oil and chili flakes in a large skillet over medium heat. Sauté the diced onion until it turns translucent.
3. Add the ground beef into the pan, breaking it apart with a firm spatula until fully browned. Then stir in the minced garlic and season with salt and cracked pepper.
4. While the beef cooks, whisk together sriracha, maple syrup, tamari, and sesame oil in a small bowl to create the sauce.
5. Mix the kidney beans, diced zucchini, and red bell pepper into the beef mixture. Season with salt and cracked pepper, cooking until the vegetables are tender.
6. Pour the prepared sauce over the beef and vegetable mix, stirring thoroughly to coat everything evenly.
7. Fold in the arugula and chopped cilantro, combining gently. Taste and adjust seasonings if needed.
8. Divide the cooked rice among bowls and spoon the beef mixture on top. Serve immediately.

Notes

• To make this recipe gluten-free, ensure the tamari used is gluten-free. Leftovers can be stored in the refrigerator for up to 3 days and reheated well before serving.

Why This Bowl Works for Real Weeknights

This is one of those reliable weeknight wins that gets you back into a rhythm. You brown some beef, toss in vegetables and beans, drizzle on a quick sauce, and suddenly dinner feels like you put in efforteven when you didn’t.

• Protein-packed and filling: The beef and kidney beans give you a solid 48 grams of protein per serving, so you actually stay full.
• Fresh but not fussy: The arugula and cilantro go in at the end, so they stay bright and greenno wilted, sad vegetables here.
• One pan cleanup: Everything comes together in a single large pan. Your future self will thank you.
• Adaptable: Swap the vegetables or leave out the chili flakes if someone’s picky. It still tastes great.

What You’re Working With

The ingredient list is short and easy to shop for. You’ll find most of these in your pantry or the regular produce sectionno specialty stores needed.

The sauce is where the magic happens: tamari (which is just a richer soy sauce), sriracha for a little kick, maple syrup for balance, and sesame oil for depth. Whisk it together in under a minute and pour it over everything.

Lean ground beef keeps things lighter without sacrificing flavor. The kidney beans add fiber and make the bowl more substantial. Red bell pepper and zucchini bring color and a slight sweetness that balances the savory beef.

How to Make It

Start your rice firstwhether you’re using a pot or rice cooker, get that going so it’s ready when the beef is done. Heat your large pan with olive oil and chili flakes, then add the diced onion. Let it cook until it’s soft and translucent.

Add the ground beef and break it up with a spatula into small pieces. Once no pink remains, stir in the minced garlic and season with salt and pepper. While that’s going, whisk together your sauce in a small bowl: sriracha, maple syrup, tamari, and sesame oil.

Toss in the drained kidney beans, diced zucchini, and red bell pepper. Let everything cook together until the vegetables start to softenabout 5 minutes. Pour the sauce over the mixture and stir to coat. At the very end, add the arugula and cilantro, mixing just until they wilt slightly. Taste and adjust seasoning if needed, then serve over your cooked rice.

Smart Swaps and Tweaks

If you don’t have tamari, regular soy sauce works finejust use a little less since it can be saltier. Ground turkey or chicken can replace the beef if that’s what you have on hand. I’ve also made this with black beans instead of kidney beans, and it was just as good.

Not a fan of spice? Leave out the chili flakes and cut the sriracha in half. You’ll still get plenty of flavor from the tamari and sesame oil. If you want more vegetables, throw in some shredded cabbage or snap peasthey both cook quickly and add nice crunch.

How to Serve and Store

Serve this in wide, shallow bowls so you can see all the colors. A sprinkle of extra cilantro or sesame seeds on top makes it look like you really tried. Pair it with a simple cucumber salad or some pickled vegetables if you want a little crunch on the side.

Leftovers: Store the beef mixture and rice separately in airtight containers in the fridge for up to 4 days. The beef reheats beautifully in a skillet with a splash of water, and the rice warms up in the microwave. If you’re meal prepping, portion everything into containers on Sunday and you’ve got lunch sorted for half the week.

Pro Tip: If you’re taking this for lunch, pack a little extra arugula or cilantro separately and toss it in right before eating. Keeps everything tasting fresh instead of sad and wilted.

Follow me on to unlock a world of flavorful recipes and creative food ideas Pinterest!

FAQs (High Protein Beef and Rice Bowl)

Your New Weeknight Favorite

This high protein beef and rice bowl comes together in about 30 minutes and feels like the kind of dinner that saves you on busy nights. You’ll love how the beef stays tender, the vegetables keep their color, and that savory-sweet sauce pulls everything together in one warm, satisfying bowl. It’s comfort without the fuss, and honestly, that’s exactly what weeknights need.

If you want a little extra richness, drizzle some extra sesame oil on top right before servingit makes everything taste more special. I’ve also stirred in a handful of leftover roasted sweet potato when I had it, and it added a nice sweetness that balanced the tamari. Store leftovers in separate containers so the rice doesn’t get soggy, and reheat the beef mixture in a skillet with a splash of water to bring it back to life. A trick I learned from shopping farmers’ markets for years: fresher cilantro and arugula make all the difference, so grab those from the refrigerated section if you can.

I’d love to hear how yours turns outtag me if you snap a photo or tell me what vegetables you swapped in. Did your family grow up with simple beef and rice dinners like this? Save this one for the next time you need something easy that still feels like real food. Here’s to dinners that help you get back into a rhythm.