These bowls pair seasoned ground beef or turkey with roasted broccoli, bell pepper and zucchini over cauliflower rice, topped with cheddar. The recipe makes 4 bowls, one bowl per serving, and it fits in a single work session: 10 minutes of prep and 30 minutes of cooking, 40 minutes in all.
Save this recipe for later:
The meat cooks on the stove while the vegetables roast in the oven, so both are done at about the same time. Each bowl has about 450 calories, 35 grams of protein and 8 grams of carbohydrates.
What Goes in the Bowls
The full amounts are on the recipe card. Here is the short version.
- Ground beef or turkey (1 pound): the main protein. Either works.
- Garlic powder, onion powder and paprika (1 teaspoon each): the seasoning for the meat, along with salt and pepper to taste.
- Broccoli (2 cups), bell peppers (1 cup) and zucchini (1 cup): roasted on a baking sheet with olive oil.
- Cauliflower rice (1 cup): the low-carb base in place of grains.
- Cheddar (1/2 cup) and sour cream (1/4 cup): the toppings. The sour cream is optional, and so is the parsley garnish.
How the Cooking Works
Heat the olive oil in a large skillet over medium heat and brown the meat with the spices until cooked through, about 7 to 10 minutes. While it cooks, spread the broccoli, peppers and zucchini on a baking sheet, drizzle with olive oil, season with salt and pepper and toss. Roast at 400°F for 15 to 20 minutes, until tender and slightly caramelized.
Cook the cauliflower rice in a separate pot according to the package, or steam fresh cauliflower until tender. Then divide the rice, vegetables and meat among 4 containers and top with the cheddar, sour cream and parsley.
A large skillet, a baking sheet, a pot for the cauliflower rice and 4 containers are all the equipment you need. If you prefer a quicker route for the cauliflower rice, a microwave-safe bowl also works.
Tips for Meal Prep Week
- Chop first: cut the vegetables into bite-sized pieces and measure the spices before the pan goes on the heat.
- Pick containers with compartments: they keep ingredients separate until you eat, which helps everything stay fresh.
- Batch cook: making several servings at once gives you meals ready for the week.
- Keep the sour cream apart: add it when you are ready to eat.
Ways to Change the Bowls
- Taco seasoning: use it in place of the garlic powder and onion powder for a different flavor.
- Other seasonings: cumin, chili powder, smoked paprika or Italian herbs all work. Jalapeños add heat.
- Other vegetables: asparagus, spinach or roasted Brussels sprouts can replace the ones in the recipe.
- Other proteins: ground chicken or a plant-based protein can stand in for the beef or turkey.
What to Serve With Them
A side salad of spinach or arugula with olive oil and vinegar adds crunch. Guacamole or tzatziki makes a creamy dip for the roasted vegetables. For drinks, sparkling water with lemon or cucumber, or herbal tea, keeps things low-carb.
Nutrition per Bowl
One bowl has approximately 450 calories, 30 grams of fat (10 grams saturated), 8 grams of carbohydrates, 3 grams of fiber, 2 grams of sugar and 35 grams of protein. The card lists sodium as varying.
FAQ
What can replace cauliflower rice?
Shredded cabbage, zucchini noodles or riced broccoli all work as low-carb alternatives. Each gives the bowl a slightly different texture.
How long do the bowls last in the refrigerator?
Up to 4 to 5 days in airtight containers. Keep toppings such as sour cream separate until you eat.
Can you freeze them?
Yes. Let the bowls cool completely first, then move them to freezer-safe containers. They keep for up to 3 months. Thaw them in the refrigerator overnight and reheat.
The Foodie Yummy Cookbook
12 reader-favorite recipes in one printable PDF. Enter your email and download it instantly.
Made it or loved it? Share this recipe
Written and edited by The Foodie Yummy Kitchen Team
The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us
Keto Meal Prep Bowls: Unlock Delicious Low-Carb Variety!
Ingredients
Instructions
Preheat the oven to 400°F.
In a large skillet, heat olive oil over medium heat.
Add ground beef or turkey, garlic powder, onion powder, paprika, salt, and pepper. Cook until browned and cooked through, about 7-10 minutes.
While the meat is cooking, spread broccoli, bell peppers, and zucchini on a baking sheet. Drizzle with olive oil, season with salt and pepper, and toss to coat.
Roast in the oven for 15-20 minutes until tender.
In a separate pot, prepare cauliflower rice according to package instructions or steam fresh cauliflower until tender.
Once everything is cooked, assemble the meal prep bowls by dividing the cauliflower rice, roasted vegetables, and cooked meat into 4 containers.
Top each bowl with shredded cheddar cheese and a dollop of sour cream if desired. Garnish with fresh parsley.
Notes
For added flavor, consider using taco seasoning instead of garlic and onion powder.
You can swap out the vegetables for your favorites, such as asparagus or spinach, to customize the bowls to your taste.
Nutrition
| Serving Size | 1 bowl |
|---|---|
| Calories | 450 calories |
| Sugar Content | 2g |
| Sodium Content | varies |
| Fat Content | 30g |
| Saturated Fat Content | 10g |
| Unsaturated Fat Content | varies |
| Trans Fat Content | 0g |
| Carbohydrate Content | 8g |
| Fiber Content | 3g |
| Protein Content | 35g |
| Cholesterol Content | varies |