Some nights, I just want something that feels substantial but doesn’t require me to stand over the stove for hours—this high protein beef rice fits right into those moments. The sizzle of ground beef hitting a hot pan, mingling with the aroma of garlic and cumin, always pulls me in. I remember the last time I made it, the smell filled the whole kitchen before I even started mixing in the colorful peppers and peas. There was a small distraction—my phone buzzing somewhere nearby—but the comforting routine of stirring everything together and watching the brown rice fluff up was the kind of calm I didn’t know I needed.
It’s a dish that’s as balanced as it is filling, with just the right touch of spices and fresh parsley on top. I’m usually a bit impatient when it comes to letting rice cook, so I tend to check it somewhere between 20 and 25 minutes, which means sometimes it’s a bit firmer than other times. But honestly, that little imperfection somehow makes it feel more homemade.
- Combines lean ground beef and nutty brown rice for a protein-packed, satisfying meal.
- Incorporates fresh and frozen vegetables for texture and a boost of nutrients.
- Spiced with cumin and smoked paprika, adding warmth without overpowering the dish.
- It’s simple — and that’s kind of the point, especially on a busy evening.
- Hands-off cooking mostly, with just one pan to clean if you’re careful.
If you’re worried about it being too heavy, you can always serve it with a crisp side salad or some steamed greens to balance things out. It’s the kind of meal that feels like it’s working for you, not the other way around.
PrintHigh Protein Beef Rice
A hearty and nutritious high-protein beef rice dish packed with lean ground beef, brown rice, and vegetables for a balanced meal that’s perfect for muscle building and energy.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 4
Ingredients
1 cup brown rice, rinsed
2 cups low-sodium beef broth
1 tablespoon olive oil
1 pound lean ground beef (90% lean)
1 medium onion, finely chopped
2 cloves garlic, minced
1 medium red bell pepper, diced
1 medium green bell pepper, diced
1 cup frozen peas, thawed
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon black pepper
1/2 teaspoon salt
1/4 cup chopped fresh parsley
Instructions
In a medium saucepan, combine the rinsed brown rice and beef broth. Bring to a boil over medium-high heat.
Once boiling, reduce heat to low, cover, and simmer for 25 minutes or until the rice is tender and liquid is absorbed.
While the rice cooks, heat olive oil in a large skillet over medium heat.
Add the chopped onion and cook for 3-4 minutes until softened.
Add the minced garlic and cook for 1 minute until fragrant.
Add the ground beef to the skillet, breaking it apart with a spatula. Cook until browned and no longer pink, about 6-8 minutes.
Stir in the diced red and green bell peppers and cook for 4-5 minutes until slightly tender.
Add the cumin, smoked paprika, black pepper, and salt to the beef mixture. Stir well to combine.
Add the thawed peas and cook for another 2 minutes until heated through.
When the rice is done, fluff it with a fork and transfer it to the skillet with the beef and vegetables.
Stir everything together until evenly combined and heated through, about 2 minutes.
Remove from heat and sprinkle chopped fresh parsley on top before serving.
Don’t stress about fancy kitchen gear here—just a good skillet and a medium pot will do the trick. When I serve this, I sometimes toss a fried egg on top or sprinkle a little shredded cheese, just because I like the extra richness, but it’s great straight from the pan, too. If you want to switch things up, swapping out peas for corn or adding a handful of chopped spinach could be nice, though I haven’t tested all these variations extensively. Sometimes I even skip the peppers when I’m low on time or ingredients, and it still feels complete.
FAQ
Can I use white rice instead of brown? Yes, but the cooking time will be shorter, so keep an eye on it to avoid mushiness.
Is this recipe freezer-friendly? Absolutely. It freezes well and reheats nicely, making it perfect for meal prep.
Can I make this vegetarian? You could try substituting beef with plant-based crumbles or lentils, but the flavor will change quite a bit.
What if I don’t have smoked paprika? Regular paprika or a pinch of chili powder can work as a substitute, though the smoky note will be less pronounced.
Ready to add something hearty, nourishing, and uncomplicated to your dinner rotation? Give this high protein beef rice a try and see how quickly it becomes a go-to.