Healthy LEAN BODY Pizza Rice Recipe

Healthy Pizza Rice Recipe
Written by The Protein Chef

What’s up everyone!? Today we’re gonna dive right into it with one of the quickest meals I know how to make…PIZZA RICE! I used the microwave in this recipe but if you have more time you can always use the oven instead.

First, start off by browning however much meat you want, personally I use 6 ounces per serving but I’ll brown a pound at a time so I can make this even quicker the next time. I’m using a lean ground turkey this time but beef, chicken, and pork are great options too. If you’re not using at least a 90/10 lean meat you may wanna drain it a bit after it’s browned unless you like drinking your meals. Next, you’re gonna microwave a pack of :90 second brown rice. Alternatively you can just cook a bunch of brown rice one night and heat it up at this stage of the recipe. Once that’s cooked take out a single serving dish, add in your beef, 1 cup of rice, and 1/2 cup of a low sodium pizza or pasta sauce. Go ahead and mix those together. Last, top your dish with some mozzarella, pepperoni, and whatever else you want, it all comes down to what you like on your pizza. Your beef and rice should be hot enough to melt your cheese but if they aren’t give it a quick 20 or 30 second zap until your cheese is melted. This meal prep idea is more about having a quick option than anything else. Eating healthy doesn’t have to drain your bank account or take hours in the kitchen, it’s all about thinking outside the box!

Here is the recipe:

  • 6 Ounces Lean Ground Meat (Turkey, Beef, Pork, etc)
  • 1 Cup (140g) :90 Second Brown Rice (or Quinoa, Pasta, Lentils, Beans, etc)
  • 1/2 Cup (120g) Low Sodium Pasta or Pizza Sauce
  • 1/4 Cup (28g) Mozzarella Cheese
  • Any other toppings you want

Calories in the WHOLE recipe:

  • Calories: 579
  • Fat: 19g
  • Saturated Fat: 6g
  • Sodium: 632mg
  • Carbs: 54g
  • Fiber: 5g
  • Sugar: 10g
  • Protein: 48g

Calories in each 1/2 pizza:

  • Calories: 289
  • Fat: 9.5g
  • Saturated Fat: 3g
  • Sodium: 316mg
  • Carbs: 27g
  • Fiber: 2.5g
  • Sugar: 5g
  • Protein: 24g

How to make:

  1. Take out a pan, turn your burner on Medium-High heat, and brown your Ground Meat
  2. Drain your meat if there appears to be too much juice (using anything under 90/10 will usually give you too much)
  3. Cook your Brown Rice
  4. Add your Ground Meat, Brown Rice, and Sauce into a bowl
  5. Mix everything together
  6. Top it with some Mozzarella Cheese and whatever else you want
  7. Microwave it for an additional 20-30 seconds to melt your cheese


  • Make a couple at a time so you can take them with you on the go!

About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.

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