High-Protein Baked Beans with Ground Beef Recipe
Description
This hearty and protein-packed dish combines baked beans with ground beef, offering a perfect balance of savory flavors. The smoky, slightly sweet sauce complements the tender beef and beans, making it an excellent meal for muscle building, meal prep, or a cozy family dinner.
Ingredients
Main Ingredients:
- 1 lb (450g) lean ground beef
- 2 cans (15 oz each) baked beans (low-sodium if possible)
- 1 small onion, diced
- 2 cloves garlic, minced
- ½ cup barbecue sauce
- 2 tbsp tomato paste
- 1 tbsp Worcestershire sauce
- 1 tbsp apple cider vinegar
- 1 tbsp mustard (yellow or Dijon)
- 1 tbsp brown sugar (or honey)
- 1 tsp smoked paprika
- ½ tsp black pepper
- ½ tsp salt (adjust to taste)
- ½ tsp chili powder (optional for heat)
- 1 tbsp olive oil (for cooking)
Optional Additions:
- ½ cup diced bell peppers (adds color and nutrients)
- ½ cup cooked bacon bits (for extra smokiness)
- ½ tsp cayenne pepper (for extra heat)
Instructions
- Preheat Oven – Set your oven to 350°F (175°C).
- Cook the Ground Beef – In a large skillet, heat 1 tbsp olive oil over medium heat. Add diced onions and garlic, sauté for 2-3 minutes until fragrant.
- Brown the Beef – Add ground beef and cook until browned, breaking it apart with a spatula. Drain excess fat if necessary.
- Combine Ingredients – Stir in baked beans, barbecue sauce, tomato paste, Worcestershire sauce, apple cider vinegar, mustard, brown sugar, smoked paprika, black pepper, salt, and chili powder. Mix well.
- Bake – Transfer the mixture to a greased baking dish and spread evenly.
- Bake for 25-30 minutes – This allows the flavors to meld together, and the sauce will thicken slightly.
- Serve Warm – Garnish with fresh parsley if desired and enjoy!
Notes & Tips
✅ Make it leaner – Use 93% lean ground beef or replace half with ground turkey for a lower-fat option.
✅ More protein – Add an extra ½ cup of cooked lentils or quinoa for additional plant-based protein.
✅ Slow Cooker Option – Brown the beef, then add all ingredients to a slow cooker on LOW for 4-6 hours or HIGH for 2-3 hours.
✅ Meal Prep Friendly – This dish stores well! Keep leftovers in an airtight container in the fridge for up to 4 days.
✅ Freezing – Freeze for up to 3 months in freezer-safe containers. Reheat on the stovetop or microwave.
✅ Spice it up – Add a dash of hot sauce, jalapeños, or red pepper flakes for extra kick.
Servings & Nutrition
Servings:
- Makes 4-6 servings
Nutrition (Per Serving, Approximate):
- Calories: 380
- Protein: 30g
- Carbs: 40g
- Fat: 10g
- Fiber: 8g
- Sugar: 12g
- Sodium: 600mg (varies with ingredient choices)
Benefits of This Recipe
💪 High in Protein – Ideal for muscle building and recovery.
🌾 Rich in Fiber – Beans help with digestion and gut health.
⚡ Energy Boosting – A balanced mix of protein, healthy carbs, and fats.
🩸 Heart-Healthy – Can be made lean and low in fat with simple swaps.
🍲 Great for Meal Prep – Stays fresh and flavorful for several days.
Q&A Section
❓ Can I use dried beans instead of canned baked beans?
✔️ Yes! Soak 1.5 cups of dried navy beans overnight, then cook them until tender before adding them to the recipe. Adjust seasoning accordingly.
❓ What type of ground beef is best?
✔️ Use 90% lean or higher for a lower-fat option. If using 80% lean, drain excess fat after browning.
❓ Can I make this vegetarian?
✔️ Yes! Replace the ground beef with crumbled tofu, lentils, or plant-based ground meat for a vegetarian version.
❓ What’s the best way to store and reheat leftovers?
✔️ Store in an airtight container in the fridge for up to 4 days. Reheat in the microwave or on the stovetop with a splash of water if needed.
This High-Protein Baked Beans with Ground Beef recipe is a perfect blend of nutrition, taste, and convenience. Try it for a quick weeknight dinner or meal prep, and enjoy a hearty, satisfying dish! 🍽️😋
Would you like me to adjust the recipe based on your dietary needs? 😊