High-protein • Blood-sugar balanced • 20-minute one-pan dinner
This cozy skillet meal tastes like a classic cheeseburger but delivers ~45 g of protein per serving. Perfect for busy weeknights when you need comfort food and macros.
Ingredients (Serves 3–4)
- 1 lb lean ground beef, turkey, or bison
- 1 cup high-protein orzo (e.g., Barilla Protein+ Orzo or Sfoglini Power Orzo)
- 1 ½ cups bone broth (or low-sodium broth)
- ½ cup unsweetened Greek yogurt or ⅓ cup cottage cheese
- ½ cup shredded sharp cheddar
- ¼ cup diced onion
- 1 Tbsp ketchup or 1 tsp tomato paste
- 1 tsp garlic powder
- 1 tsp mustard
- Salt + pepper
- Optional toppings: chopped spinach, shredded lettuce, hot-sauce drizzle
Instructions
- Brown the meat in a large skillet with onion, garlic powder, salt, and pepper.
- Stir in orzo and ketchup (or tomato paste); toast for 1–2 minutes.
- Pour in broth, cover, and simmer on low 8–10 minutes, stirring occasionally, until the orzo is tender and liquid absorbed.
- Mix in Greek yogurt (or cottage cheese), cheddar, and mustard until creamy. Add a splash of broth if it’s too thick.
- Top with extra cheddar or hot-sauce drizzle if you like heat.
Quick Side Salad
- Base: Handful of arugula
- Add-ins: Sliced cherry tomatoes
- Drizzle: Thin Primal Kitchen Special Sauce (10% off with code KEETOWELLNESS) with a little water and drizzle over the salad.
This tangy, burger-style dressing is the perfect fresh contrast to the cheesy skillet.
Protein Breakdown* (per serving with high-protein orzo + beef)
- Ground beef (4 oz): ~22 g
- High-protein orzo (¼ cup dry): ~14 g
- Greek yogurt: ~5 g
- Cheddar: ~5 g
➡️ Total: ~46 g protein
*Approximate values.
Kee Tips
- Use turkey or bison for a lighter flavor.
- Add shredded spinach or romaine at the end for extra greens.
- Want even more fiber? Stir in riced cauliflower while the orzo cooks.
- Turn leftovers into lettuce wraps with extra cheddar and a drizzle of the same special sauce.
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