Sloppy Joes
These Sloppy Joes provide 24g protein and 256 calories per serving—a straightforward lunch that fits moderate macro targets. Quick stovetop preparation yields 4 servings ready to store and reheat for consistent midday protein intake. Designed for lifters who need repeatable, trackable meals that support consistent macro adherence.
Ingredients
- •90/10 Ground Beef(454g)
90% lean ground beef. Good middle-ground for flavor and macros.
- •Bell Pepper
- •Yellow Onion
- •JalapeñO Pepper
- •Garlic
- •Unsalted Butter(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Ketchup(120g)
- •⅓ cup water
- •Tomato Paste(15g)
- •Brown sugar(10g)
- •Chili powder(10g)
- •Mustard, Yellow(5g)
- •Garlic powder(5g)
- •Worcestershire Sauce(5g)
Lea & Perrins is the standard. A little goes a long way.
- •½ teaspoon sea salt
- •Bread, Hamburger Bun, White
Instructions
- 1Heat a large non-stick skillet over medium heat. Once the skillet is hot, add the beef and cook, breaking up the meat with a wooden spoon, until browned and cooked through, about 8 minutes.
- 2Meanwhile, in a food processor, combine the bell pepper, onion, jalapeño, and garlic. Pulse until everything is finely minced, 10 to 12 times.
- 3Once the beef is browned, reduce the heat to medium. Add 1 tablespoon of the butter along with the minced pepper-onion mixture. Cook, stirring occasionally, until the liquid is reduced and the vegetables are softened, about 5 minutes. Add the ketchup, water, tomato paste, brown sugar, chili powder, mustard, granulated garlic, Worcestershire, and salt, stirring to combine. Bring to a simmer, then reduce the heat to medium-low. Cook until the sauce is thickened, about 5 minutes more.
- 4Meanwhile, turn the broiler to high. Spread the insides of the hamburger buns with the remaining 3 tablespoons butter. Place the buns, buttered side up on a baking sheet and broil until golden brown, 1 to 2 minutes.
- 5Divide the sloppy joe mixture on the buttered buns. Serve warm.
Nutrition — Per Serving
256
calories
24g
protein
24g
fat
- Carbohydrates
- 14g
- Saturated fat
- 4.5g
- Sodium
- 454 mg
- Dietary fiber
- 1.3g
4 servings per batch · ~171g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Sloppy Joes have per serving?
Each serving delivers 24g of protein and 256 calories with 24g fat and 14g carbs. The protein density is solid, though calorie-per-serving is slightly higher than the taco variation due to fewer total servings.
How long does Sloppy Joes take to prep?
This is a quick prep recipe that yields 4 servings, making it ideal for smaller households or if you're cooking for 1-2 days at a time. You can have this on the table in one quick stovetop session.
Is Sloppy Joes good for muscle gain?
At 24g protein per serving, this recipe works better as a supporting meal rather than your primary protein source for muscle gain phases. Stack it with a high-protein side like rice or pasta to hit your daily targets.
