Low Calorie Cheeseburger Bowl Meal Prep - High Protein
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- Опубликовано: 19 июн 2024
- his high protein, low-calorie Cheeseburger bowl is a spin on a classic go to takeout meal, this recipe puts a healthier, lower calorie, higher protein spin on it without sacrificing flavour. With only 435 calories and 31g of protein it's sure to be in your meal prep rotation. It only takes 30 minutes to prep and cook which makes its ideal for cooking a quick meal prep for the week.
Cheeseburger Bowl Recipe
Ingredients:
1.5 kilograms of white potatoes
1 tsp onion powder
1 tsp paprika
Salt and pepper to taste
15ml olive oil
Burger Sauce:
50g low-sugar tomato sauce
40g American mustard
30g low-fat mayo
1 tsp onion powder
1 tsp paprika
20g pickle relish
3ml white vinegar
Toppings:
1/2 brown onion, finely diced
50g pickles, diced
Cheese Sauce:
200ml light evaporated milk
35g cheddar cheese
1 tsp paprika
1 tsp onion powder
Mince:
500g lean mince (95% lean, 5% fat)
1 tsp garlic powder
1 tsp onion powder
Instructions:
Start by dicing the white potatoes into 1 x 1 cm cubes. Cut one side of the potato off to create a stable base, then cut it into 1 cm strips and then again to form cubes.
Place the diced potatoes in a large bowl and season with 1 tsp of onion powder, 1 tsp of paprika, salt, pepper, and 15ml of olive oil. Mix to evenly coat the potatoes with the seasoning.
Cook the seasoned potatoes in an air fryer at 200 degrees Celsius for 20-35 minutes or in a fan-forced oven at 200 degrees Celsius for 25-30 minutes, flipping the potatoes a few times to evenly brown.
Prepare the burger sauce by combining low-sugar tomato sauce, American mustard, low-fat mayo, 1 tsp of onion powder, 1 tsp of paprika, pickle relish, and white vinegar in a bowl. Mix well and set aside.
Finely dice half a brown onion by cutting it in half, peeling it, cutting horizontally a few times, and then vertically to dice. Dice 50g of pickles and set them aside.
To make the cheese sauce, place a small fry pan over medium-high heat. Add 200ml of light evaporated milk, 35g of cheddar cheese, 1 tsp of paprika, and 1 tsp of onion powder. Simmer for 4-5 minutes until the cheddar is melted and the sauce begins to thicken. Set it aside to cool while you cook the mince.
In a large fry pan over high heat, lightly oil the pan and add 500g of lean mince. Slightly flatten the mince to spread it out and add 1 tsp of garlic powder and 1 tsp of onion powder. Cook the mince for 2-3 minutes on one side to develop some color, then flip it and cook for an additional 2 minutes. Break up the mince and cook until it's completely cooked through, approximately 1-2 additional minutes.
Now that all the components are prepped, it's time to assemble the bowls. Evenly divide the cubed potatoes into 5 containers, followed by the cooked mince, cheese sauce, burger sauce, diced onions, and diced pickles.
Enjoy your delicious Cheeseburger Bowls! These bowls capture the classic cheeseburger flavor and are perfect for meal prep.
I know what im eating for lunch all next week haha. Awesome.
Definitely one of my favourites, hope you enjoy!
I NEED TO TRY THIS
It’s yum, let me know how it’s goes
Nice 👍
Thanks
Made tonight. Turned out well, but think I prefer a little actual cheese sprinkled in over the cheese sauce. Everyone has their preferences. Thanks for sharing.
Glad you liked it! Can definitely sub components in and out to your preference, cheese would be easier then the cheese sauce as well
I'll give it a try for the upcoming week!
Bringing a separate side of fresh lettuce to top with doesn't sound like it could be a good time as well.
Some fresh lettuce on the side sounds lovely! Hope you enjoy
Greetings from Luxor
Hey Hassan!!
I haven’t forgotten about the stuffed crust pizza recipe. I hope you’ve been well!
Fucking solid
Cheers mate !
My only concern, when reheating will the potato still taste good?
Tasted fine for me, obviously it won’t have that crunch as if straight out of the air fryer but I wasn’t bothered but it’s personal preference.
@@Blake_Bowman okay thanks, I will try it!
31g protein for 435 calories is not high protein 💀
It’s a solid amount of protein for a meal that is only 435 calories. Not every meal you consume needs to be 50+ grams of protein.
@@Blake_Bowman sure if youre a soccer mom. if youre trying to build muscle this is far from optimal
@@keagenmccartha7412how much protein do you think you need?
The hell are you saying
If youre on a muscle gain diet with 2.8k calories, and youd only eat this presented meal (rounded to 400kcal and 30g of protein) it would be 210g of protein. For a normal person with 80-100kg this would fit in or even exceed the 1g/lbs or 2g/kg recommendations, which is for sure enough for 90% of all people that want to build muscle
Stop being a lil hater lol
@@Jkqpw if you can gain weight on 2800 calories youre too small to comment buddy