Ground Beef and Brussels Sprouts – Quick, Protein-Packed One-Pan Dinner

This simple skillet meal with ground beef and Brussels sprouts is fast, filling, and full of flavor. Ready in just 30 minutes, it combines caramelized Brussels sprouts and savory ground beef for a satisfying dinner that’s low in carbs and big on nutrition. Whether you’re doing meal prep or cooking on a busy weeknight, this dish makes it easy to eat well with minimal effort.

Table of Contents

Ingredients

(See full measurements in the printable recipe card below.)

• 1 lb ground beef
• 1 lb Brussels sprouts, trimmed and halved
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 tablespoon soy sauce or coconut aminos
• ½ teaspoon smoked paprika
• Salt and black pepper, to taste
• Optional: red pepper flakes

Directions

1. Heat 1 tablespoon olive oil in a large skillet over medium heat.
2. Add Brussels sprouts, cut side down, and cook 5–7 minutes until browned and fork-tender. Remove and set aside.
3. In the same skillet, heat the remaining olive oil. Add diced onion and sauté for 2–3 minutes.
4. Add garlic and cook for 30 seconds.
5. Add ground beef. Cook 6–8 minutes, breaking it up with a spatula, until browned.
6. Stir in soy sauce, paprika, salt, pepper, and optional red pepper flakes.
7. Return Brussels sprouts to the skillet and toss everything together. Cook 2–3 more minutes until heated through.
8. Serve hot, plain or over cauliflower rice, white rice, or quinoa.

Time & Servings

• Prep Time: 10 minutes
• Cook Time: 15–20 minutes
• Total Time: 25–30 minutes
• Serves: 4

Variations

• Asian-style: Add hoisin or teriyaki sauce for a sweeter twist
• Extra heat: Mix in sriracha, chili flakes, or spicy garlic sauce
• Cheesy version: Top with shredded cheddar or mozzarella and broil briefly
• Southwest vibe: Add taco seasoning and finish with avocado slices
• With grains: Serve over brown rice, couscous, or cauliflower rice

Storage & Reheating

Refrigerate:
Store leftovers in an airtight container for up to 4 days.

Freeze:
Cool completely and freeze in a sealed container for up to 2 months. Thaw in the fridge overnight before reheating.

Reheat:
Warm in a skillet over medium heat, or microwave in short bursts until hot.

Frequently Asked Questions

1. Can I use frozen Brussels sprouts?
Yes, but thaw first and sauté longer to remove moisture and get good browning.

2. Is this recipe keto-friendly?
Yes. It’s low in carbs and high in healthy fats and protein.

3. Can I use other ground meats?
Definitely. Turkey, chicken, or pork all work as great substitutes.

4. What can I serve this with?
It pairs well with rice, cauliflower rice, mashed potatoes, or a fresh salad.

5. Can I make it vegetarian?
Yes. Use plant-based ground meat and vegan-friendly sauces.

6. Can I make it ahead of time?
Yes. It stores and reheats well—perfect for meal prep.

7. How do I get caramelized Brussels sprouts?
Use high heat and don’t overcrowd the pan. Let them sear cut-side down.

8. Can I skip steaming the Brussels first?
Yes, just sauté longer until they soften and brown.

9. Can I make it spicy?
Add red pepper flakes, sriracha, or your favorite hot sauce.

10. Is this freezer-friendly?
Yes. Freeze it after cooling and enjoy later as a heat-and-eat meal.

Conclusion

Ground beef and Brussels sprouts is one of those perfect skillet meals—quick, healthy, and easy to make. Whether you’re low-carb, keto, or just need something filling and full of flavor, this one-pan dish checks all the boxes. It’s great for busy nights, prep days, or anyone looking for a protein-rich meal that doesn’t sacrifice taste.

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