Healthy Sloppy Joes Recipe
This healthy sloppy joes recipe is low-sugar, high-protein, and veggie-packed, thanks to a simple homemade sauce made without ketchup or brown sugar. It’s hearty, saucy, and ready in under 30 minutes—perfect for quick dinners or meal prep!
Ingredients
- 1 tablespoon olive oil or avocado oil
- ¾ cup carrots, finely chopped into cubes
- 1 yellow onion, chopped
- 1 large green bell pepper, de-seeded and chopped
- 1 pound lean ground beef, (can swap for ground turkey or ground chicken)
- 2 tablespoon tomato paste
- ¾ cup crushed tomatoes
- ½ tablespoon Worcestershire sauce
- 1 tablespoon honey
- 1 teaspoon yellow mustard or Dijon mustard
- ½ teaspoon garlic powder
- Salt & pepper, to taste
- 4 buns of choice
Instructions
- Sauté the veggies: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped carrots and cook for 3–4 minutes until they begin to soften.
- Add remaining vegetables: Add the onion, bell pepper, and a pinch of salt. Sauté for 5–8 minutes, until the veggies are soft and the onions start to brown.
- Brown the beef: Push the veggies to one side of the skillet and add the ground beef. Cook, breaking it up with a spoon, until about 75% browned. Season with a little salt, then mix it in with the veggies.
- Add the sauce ingredients: Stir in the tomato paste, crushed tomatoes, Worcestershire sauce, honey, mustard, and garlic powder until everything is well combined.
- Simmer until thick and saucy: Cook for 3–5 minutes, stirring often, until the mixture is bubbly, thick, and the beef is fully cooked. Add salt and pepper to taste. For a saucier texture, stir in ¼ cup of water and let it simmer for 1–2 minutes.
- Serve: Spoon the sloppy joe mixture onto buns, gluten-free buns, rice, quinoa, or healthy cornbread. Enjoy!
Notes
Worcestershire Sauce Swap: Soy sauce or tamari (GF) work well, and 1 teaspoon balsamic vinegar adds a similar tangy depth if you’re out of Worcestershire.
Chop veggies small: Finely diced carrot, onion, and bell pepper help the sauce thicken and add natural sweetness.
Lean or turkey options: Use 90–93% lean beef or swap for ground turkey; add 1–2 teaspoon olive oil if using turkey.
Sweetness level: The recipe uses just a tiny bit of honey. Add an extra teaspoon for a sweeter sauce or leave it out for ultra low-sugar sloppy joes.
Simmer uncovered: Let the mixture cook uncovered for 8–10 minutes so it thickens properly.
Serving ideas: Serve on toasted buns, sweet potatoes, rice bowls, or in lettuce cups.
Storage: Refrigerate for up to 4 days or freeze for up to 3 months.
The nutritional information below is just for the sloppy joes and does not include the buns.
Nutrition
Calories: 256kcal | Carbohydrates: 17g | Protein: 27g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 70mg | Sodium: 259mg | Potassium: 821mg | Fiber: 3g | Sugar: 8g | Vitamin A: 4384IU | Vitamin C: 43mg | Calcium: 51mg | Iron: 4mg
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