Sloppy Joes

A healthier, high-protein take on a school lunch staple that looks gross but tastes delicious

Ahhh, who else has fond memories of the school cafeteria? The blinding fluorescent lights above, the cacophony of a hundred kids seemingly screaming at each other, and the unmistakable aroma of warm, pre-packaged food wafting through the air. And the utilitarian charm of those long, whiteish rectangular tables.

I can remember the atmosphere in those cafeterias like it was yesterday. What surprises me is how much I remember. Especially, given the fact that I didn’t pay attention to these details as a kid. I was much more concerned with making sure that I was able to sit with my friends, keep up with the latest school drama, and ask my crush to the school dance.

What I should’ve been concerned about as a wee lad is the mystery food I was being served on the regular. I don't mean that the food was unidentifiable, but rather that I couldn't identify what it was made from. Those chicken nuggets? Tasted ok but even the fattiest chicken isn’t that soft. Those hamburgers? Looked decent but tasted nothing like beef. Strawberry milk? Still looking for the special cow that produces this.

It’s safe to say that school lunches didn’t provide us kids with either the best-tasting or most nutritious food in the world. However, there was one meal that at least had some semblance of flavor, although I’m sure that 50% of that flavor was aluminum. The now-defunct, Sloppy Joes.

Sloppy Joes, the sandwich with possibly the most unappetizing name of all time. A saucy, meaty concoction that painted every nook and cranny of those barely washed lunch trays. It may not have been gourmet, but there was something inexplicably satisfying about biting into that soft bun and tasting that slightly tangy, sweet sauce with the ground meat. It was messy, it was imperfect, but it was also a light in the darkness of otherwise forgettable cafeteria food.

Here are my notes on making this:

• Find a high-quality and/or fresh hamburger bun. It makes this 10 times better.

• Choose a hamburger bun that’s less than 150 calories.

• Use low-sugar barbecue sauce if you’re not a fan of alternative sweeteners.

As always, total calories and macros are at the bottom. Let’s dive into the recipe!

45G Protein Per Sandwich | 465 Calories | 30 Minutes | 5 Servings

RECIPE

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Ingredient List

• 2 lbs of 93/7 ground beef

• 1 large onion, finely chopped

• 1 bell pepper, roughly chopped

• 2 small serrano peppers, finely chopped

• 2 tbsp swerve brown sugar

• 1 15 oz can tomato sauce

• 1/2 cup sugar-free barbecue sauce

• 1 tsp tomato paste

• 1 cup ketchup

• 2 tsp mustard

• 2 tsp Worcestershire

• 1/4 tsp ground cloves

• 1/4 tsp allspice

• 3 garlic cloves, minced

• 1 tsp black pepper

• 2 tsp salt and more to taste

• Avocado oil spray

• Hamburger buns

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Cooking Instructions

Make Meat Sauce 🍔

1. Preheat a pan over medium-high heat. Spray in avocado oil. Toss in the onions, peppers, and serrano peppers.

2. Cook until the vegetables soften for about 5 minutes.

3. Add the ground meat to the pan and roughly break up the meat. Cook until browned.

4. Pour in the tomato sauce, barbecue sauce, Worcestershire, mustard, ketchup, and tomato paste into the pan. Stir everything together until well combined.

5. Bring the mix up to a simmer and add the brown sugar, allspice, cloves, black pepper, and salt. 

6. Let cook and thicken for 10-15 minutes until it reaches your desired texture. Serve on a toasted hamburger bun and enjoy!

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I appreciate you reading the newsletter! Did you enjoy this high-protein recipe? Don’t keep it a secret! Share it with someone else who might want to try it out.

Not feeling Sloppy Joes? Discover more delicious high-protein recipes by checking out the archive. Enjoy the rest of your week and see you later this weekend!

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Eat Well,

Marcus Matkins