Stuck in a meal prep rut? Switch things up with these Ground Beef Fried Rice Bowls! A beef and veggie skillet joins forces with garlic fried rice, leaving you with a quick and easy meal that lasts all week long.

Add a little variety to your weekly meal plan with these easy Ground Beef Fried Rice Bowls. This meal prep idea combines two winning recipes: my Ground Beef Veggie Skillet and Garlic Fried Rice with Swiss Chard. Together, they become a dish packed with protein, veggies, and garlicky goodness!

They’re already naturally dairy and gluten free but are also easy to make low carb and grain free. Make them with your choice of fresh vegetables and flavors or substitute the garlic fried rice for other rice and grain recipes like Quinoa Fried Rice or Mexican Rice and Beans. The customizing options are endless!

Ground beef and rice in meal prep bowls.

Ingredients and substitutions

Both the ground beef skillet and garlic fried rice are made with ingredients you likely already have at home:

  • Ground beef – I recommend grass-fed lean ground beef for the veggie ground beef skillet, as it has more flavor and nutritional value than grain-fed beef. Feel free to swap the beef for ground chicken, turkey, lamb, or your favorite plant-based ground “meat.”
  • Vegetables – Anything goes! If possible, use what’s in season. Try fresh zucchini, broccoli florets, red bell peppers, shredded cabbage, cauliflower florets, yellow squash, and other fresh or frozen vegetables you have on hand.
  • Aromatics – Onion, garlic, and tamari or soy sauce add fantastic flavor to the beef.
  • Garlic fried rice – This Filipino-inspired Garlic Fried Rice is easy to make with day-old cooked rice, chard, garlic, chili oil, and herbs. There’s plenty of room to sneak extra veggies into the rice as well. You can add celery, corn, peas, carrots, broccoli, or mushrooms!
Ground beef and rice in meal prep bowls.

How to make ground beef fried rice bowls

This meal prep recipe couples my Ground Beef Veggie Skillet and Garlic Fried Rice. Head to those posts for the complete list of ingredients and step-by-step instructions.

Step 1: Prepare the two recipes as instructed. Neither is complicated, so you can make the Beef and Veggie Skillet and the Garlic Fried Rice simultaneously or separately ahead of time.

Step 2: Let the beef dish and rice cool completely (this is important!). Portion each recipe into 3 to 4 airtight meal prep containers. 

Step 3: Store the containers in the fridge and enjoy your ground beef bowls for lunch or dinner all week long!

Tips and variations

  • To get these meal prep bowls done quickly and efficiently, chop all of the veggies and cook the rice 1 day ahead of time before you begin making the two recipes.
  • Freshly cooked rice doesn’t work well with fried rice because the excess moisture makes it harder to achieve crisped edges.
  • Instead of regular long or short-grain rice, make the garlic fried rice with day-old quinoa, black eyed peas and rice, Mexican rice, or cilantro lime brown rice.
Ground beef and rice in meal prep bowls.

Frequently asked questions 

How long does ground beef and rice last for meal prep?

If cooled completely and stored in shallow airtight containers, these meals will last up to 4 days in the fridge. 

Can you freeze these meal prep bowls?

Yes, cooked ground beef and rice bowls are suitable for freezer storage. Portion the meals into freezer-safe airtight containers and freeze for up to 3 months. When it’s time to eat, thaw the meals in the fridge before reheating.

Are these ground beef meal prep bowls Whole30?

They can be made Whole30-friendly with a couple of modifications. Be sure to use coconut aminos instead of soy sauce to flavor your beef and veggie skillet, and make the fried rice with cauliflower rice. These modifications are also perfect for paleo and keto meal plans. 

Ground beef and rice in meal prep bowls.

Looking for more meal prep ideas?

Ground beef and rice in meal prep bowls.
ground beef veggie skillet

Ground Beef Veggie Skillet Recipe

by Silvia Dunnirvine
This Ground Beef Veggie Skillet is the perfect clean-out-your-fridge recipe or simple weeknight dinner. The beef and vegetables cook together in one pan before being seasoned with soy sauce and parsley. The ingredients list may be small, but the flavors are BIG!
Prep: 12 minutes
Cook: 18 minutes
Total: 33 minutes
Servings: 4 people


  • 1 lb grass-fed ground beef
  • 1 tbsp olive oil
  • 2 cups zucchini cubed
  • 1 cup broccoli florets
  • 3/4 cup red bell pepper chopped
  • 1/2 cup red onion chopped
  • 3 cloves garlic minced
  • 2 tbsp soy
  • salt and pepper to taste
  • fresh parsley


  • Heat oil in large skillet. Add ground beef and cook for 8-10 minutes then add the onion and garlic. Continue to cook the beef until no longer pink.
  • While the beef is cooking you can chop the veggies. This will save you time!
  • Add veggies; zucchini, broccoli, bell pepper and stir well. Season with salt, pepper and add in soy. Simmer covered for another 6-8 minutes until the veggies have softened and sauce has thickened.
  • Garnish with fresh parsley and serve.


*option to add 1 tbsp of tomato paste to add color, flavor and help thicken the sauce!


Calories: 359kcal | Carbohydrates: 8g | Protein: 22g | Fat: 27g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 13g | Trans Fat: 1g | Cholesterol: 81mg | Sodium: 95mg | Potassium: 648mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1171IU | Vitamin C: 70mg | Calcium: 62mg | Iron: 3mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Keyword: Ground Beef Veggie Skillet, Low Carb Keto Beef Recipe, Veggie Ground Beef
Course: Dinner
Cuisine: American
Like this? Leave a comment below!
garlic fried rice

Garlicky Fried Rice with Swiss Chard

by Silvia Dunnirvine
This ​​Garlic Fried Rice with Swiss Chard puts a twist on Filipino garlic fried rice. It’s quick, easy, and packed with crave-worthy crispy garlic and nutrient-rich swiss chard. Store the leftovers for days or weeks at a time so you always have a batch ready for takeout-inspired meals!
Prep: 5 minutes
Cook: 18 minutes
Total: 23 minutes
Servings: 4 people


  • 2 cups cooked white rice
  • 2 cups swiss chard thinly chopped
  • 8 cloves garlic thinly sliced
  • 1 tbsp olive oil
  • 1 tbsp chili oil
  • 1 tbsp fresh parsley


  • Heat oil in a large cast iron skillet. Add Swiss chard and sauté until charred.
  • Add garlic slices and chili oil and continue to sauté stirring frequently until fragrant.
  • Add the cooked rice and press it down with the back of a wooden spoon or spatula until it covers the entire surface of the skillet. Cook for 3-4 minutes then stir the rice turning it to fry the other side. Once again press it down and cook for another 3-4 minutes.
  • Transfer to a platter. Garnish with fresh parsley and serve.


  1. Freshly steamed hot rice will not work as well in this recipe because the excess moisture will make it harder to achieve the crisped edges. Instead, use day-old cooked and chilled steamed rice.
  2. Leftover fried rice has an excellent shelf-life. Store it in an airtight container in the fridge for up to 5 or 6 days. To extend its shelf-life even further, freeze the fried rice in a freezer-safe bag or airtight container.


Calories: 177kcal | Carbohydrates: 25g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 41mg | Potassium: 126mg | Fiber: 1g | Sugar: 0.3g | Vitamin A: 1186IU | Vitamin C: 9mg | Calcium: 29mg | Iron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Keyword: Filipino Fried Rice, Garlicky Fried Rice, Swiss Chard Recipes Vegan
Course: Side Dish, Vegetarian
Cuisine: American, Asian
Like this? Leave a comment below!
Ground beef and rice in meal prep bowls.

Hi! I’m Silvia.

My goal is to make cooking simple and enjoyable.

Garden in the Kitchen is full of easy and balanced recipes for busy families. Classics get a healthier twist with additions of veggies or alternative ingredients.

I hope my recipes will inspire you to cook more home meals and above all have fun in the kitchen!

You May Also Like

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating