If you only make one high-protein budget recipe this week, make this one. Four servings, 20 minutes, 34 grams of protein per bowl, and it costs about $2.30 a serving. The hot honey glaze turns basic ground beef into something that genuinely tastes like it came from a restaurant.
Why This Recipe Works#
Ground beef is one of the cheapest proteins per gram you can buy. The hot honey glaze — just honey, red pepper flakes, and a splash of vinegar — caramelises against the hot pan and creates little crispy edges on the beef that add real texture. Avocado and rice round it out into a complete, satisfying meal that keeps you full for hours.
Ingredients#
For the bowl (4 servings):
- 1 lb (450g) 80/20 ground beef
- 2 cups cooked white rice (about 2/3 cup dry)
- 1 avocado, sliced
- 2 tablespoons soy sauce
- 1 tablespoon garlic, minced (about 3 cloves)
- 1 teaspoon sesame oil
- 2 green onions, sliced
- Salt and pepper to taste
For the hot honey glaze:
- 3 tablespoons honey
- 1 to 2 teaspoons red pepper flakes
- 1 teaspoon apple cider vinegar
Cost per serving: ~$2.30
Instructions#
- Make the glaze. Whisk honey, red pepper flakes, and vinegar in a small bowl. Set aside.
- Cook the rice. Prepare according to package instructions. Day-old rice from the fridge works best.
- Brown the beef. Heat a large skillet over medium-high. Add ground beef and break apart. Cook 5 to 6 minutes until browned through. Drain excess fat if needed.
- Add aromatics. Push beef to one side, add garlic to the cleared space and cook 30 seconds. Mix into the beef.
- Season. Add soy sauce and sesame oil. Stir and cook another minute until the beef looks glossy.
- Assemble. Divide rice between 4 bowls. Top with beef and sliced avocado.
- Finish. Drizzle hot honey glaze over each bowl. Garnish with green onions. Serve immediately.
Nutrition (Per Serving)#
| Amount | |
|---|---|
| Calories | ~480 kcal |
| Protein | 34g |
| Carbohydrates | 38g |
| Fat | 19g |
| Cost per serving | ~$2.30 |
Tips#
- Use 80/20 beef for the best flavour. The fat content keeps it juicy. Leaner beef works but add a teaspoon of olive oil to the pan.
- Adjust the heat. Start with 1 teaspoon of red pepper flakes if you are sensitive to spice. You can always drizzle more at the table.
- Meal prep friendly. Store beef and rice separately in the fridge for up to 4 days. Slice fresh avocado each day.
- Push protein higher. Add a scoop of cottage cheese alongside the avocado for an extra 14g of protein per bowl.
Related Recipes#
- Cheapest High Protein Foods: The Ultimate List
- Ground Turkey Meal Prep Bowls
- High Protein Egg Fried Rice
The hot honey ground beef bowl is proof that eating high protein on a budget does not mean eating boring food. Make it once and it will earn a permanent spot in your weekly rotation.