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High Protein Keto Beef Bowl Meal Prep - Simple, Satisfying, and Ready for the Week

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the beef: 2 pounds (900 g) lean ground beef (85–90% lean)
  • 1 medium yellow onion, finely diced
  • 3 cloves garlic, minced
  • 2 tablespoons avocado oil or olive oil
  • 2 tablespoons coconut aminos or tamari (check carbs if using tamari)
  • 1 tablespoon tomato paste
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon chili flakes (optional)
  • Salt and black pepper to taste
  • For the veggies and base: 4 cups cauliflower rice (store-bought or homemade)
  • 2 cups broccoli florets, chopped small
  • 1 red bell pepper, diced
  • 1 tablespoon avocado oil
  • Salt and pepper to taste
  • For the creamy keto sauce: 1/2 cup full-fat Greek yogurt or sour cream
  • 2 tablespoons mayonnaise (avocado oil–based preferred)
  • 1 tablespoon lemon juice
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
  • Optional add-ins and toppings: 4 soft-boiled or hard-boiled eggs (for extra protein)
  • Fresh cilantro or parsley, chopped
  • Green onions, sliced
  • Avocado slices (added at serving)
  • Sesame seeds or crushed red pepper

Method
 

  1. Prep your ingredients. Dice the onion and bell pepper, chop the broccoli small so it cooks quickly, and mince the garlic. If using eggs, cook and peel them now.
  2. Brown the beef. Heat 2 tablespoons oil in a large skillet over medium-high. Add onion and cook 2–3 minutes until softened. Add garlic and stir 30 seconds. Add ground beef, breaking it up with a spatula. Season with salt and pepper. Cook until browned, about 6–8 minutes.
  3. Season the beef. Stir in coconut aminos, tomato paste, smoked paprika, cumin, and chili flakes. Cook 2–3 minutes to coat and slightly reduce. Taste and adjust salt, pepper, or heat.
  4. Sauté the veggies. In a second skillet, heat 1 tablespoon oil over medium. Add broccoli and bell pepper. Season lightly with salt and pepper. Cook 4–5 minutes until crisp-tender; remove and set aside.
  5. Cook the cauliflower rice. In the same skillet, add the cauliflower rice with a pinch of salt and pepper. Cook 4–6 minutes, stirring, until just tender and steam has mostly evaporated. Don’t overcook—it should stay a bit firm.
  6. Make the sauce. In a small bowl, whisk yogurt (or sour cream), mayo, lemon juice, Dijon, garlic powder, salt, and pepper until smooth. Thin with a splash of water if you want it drizzly.
  7. Assemble the bowls. Divide cauliflower rice between 4–5 meal prep containers. Top with seasoned beef, then add the sautéed broccoli and peppers to the side. Add a halved egg to each bowl if using.
  8. Finish with sauce and herbs. Spoon sauce into small lidded cups to keep separate, or drizzle lightly now and save extra for serving. Top bowls with chopped cilantro or green onions if you like.