This healthy sloppy joe recipe is one of the favorites in my house. Sloppy joes are one of those meals that is fun to eat, while being a comfort food at the same time. Made with simple ingredients, it's a great choice for an easy and healthy dinner. This is sure to be a hit with your whole family.
Can a sloppy joe be healthy?
YES!! One of my favorite things about the homemade healthy sloppy joes recipe is that I can pack it full of vegetables and it's hardly noticeable, even to picky eaters. I call it "sneaky veggies". It's a parents' secret weapon.
When you serve these sloppy joes you're feeding your family lean protein and fiber along with a serving of vegetables - all within one yummy sandwich! If you wanted to make this even healthier, add side of roasted broccoli or steamed green beans.
By going homemade, you're still getting fairly traditional sloppy joes but without the chemical Molotov cocktail that you get in a canned sloppy joe sauce. And you can feel confident that you're using only wholesome ingredients.
Homemade Healthy Sloppy Joe Recipe
Ingredients:
- 1 pound ground beef (83% or 90% lean)
- ½ zucchini, finely chopped
- ½ medium red onion, finely chopped
- 1 green bell pepper (small to medium), finely chopped
- 1 cup ketchup (low-sugar or organic varieties if desired)
- 1 tablespoon minced garlic (about 1 clove)
- 1 tablespoon brown sugar (you can leave this out if going sugar-free)
- 1 tablespoon Dijon mustard
- 1 ½ tablespoon Worcestershire sauce
- 2 teaspoons of olive or grapeseed oil
- 1 teaspoon of red pepper flakes (optional for heat)
- Salt and pepper to taste (I use about ½ teaspoon of each)
- ¼ cup water
- Kaiser hamburger buns (whole wheat buns or gluten-free buns, if preferred)
Notes on Substitutions
- You can replace the ground beef with ground chicken or lean ground turkey for an even leaner option
- Feel free to swap out vegetables as needed. Be careful though to keep the ratio of veggies to meat like it is in the recipe for a good balance. For example:
- Use a red bell pepper and omit the zucchini if you want.
- You can add mushrooms, finely chopped.
- Use a yellow onion instead of red onion.
- Finely chopped celery or carrots would be great.
- If you love heat, add a diced jalapeno to it! It's up to you.
- If you don't have fresh garlic or minced garlic, you can use 1 to 2 teaspoons of garlic powder instead.
- For heat, I use red pepper flakes. However, you can swap that out with hot sauce or sriracha sauce - 1 teaspoon to 1 tablespoon to taste. You can also use chili powder if that's what you have.
How to Make Healthy Sloppy Joes
1) Dice your vegetables small - so that the bits are ¼" or less cubed. The total amount of ketchup mix should be about 1 ¼ cups.
2) After the ground beef has been browned on the stovetop, but not fully cooked, remove beef from pan.
3) Start cooking the veggies. After 6-8 minutes, add the zucchini and cook for about 5 minutes more.
4) Add the ketchup mixture and ¼ cup of water. Stir well. It might look runny, but the water will cook off.
5) Bring to a quick boil and reduce heat to simmer. Cook for about 45 minutes, stirring occasionally. If too thick, add a little more water.
6) I like to use a dense bun, like a brioche or potato bun. I cook it in light oil in a cast iron pan on high heat. You can toast your buns or broil for 5 mins.
Instructions:
- Prepare the vegetables. Chop the zucchini, bell pepper, and onion into small even cubes. About ¼" inch or smaller. You want very small pieces so that it combines nicely with the meat.
- Prepare the sloppy joe mixture. Add the ketchup, brown sugar, yellow mustard, Worcestershire, and red pepper flakes to a bowl. Mix until well combined. Set aside.
- Prepare the beef. Add 1 teaspoon oil to a large skillet. Add beef, salt, and pepper to hot pan. Cook ground beef over medium high heat for about 10 minutes. Stir often with a wooden spoon or spatula. While there is still a small bit of pink visible, drain any grease. Remove beef from pan by placing into a large bowl. Set aside.
- Sauté vegetables. In the same frying pan, add another 1 teaspoon oil. Add the onion and bell pepper over medium heat. Cook until onion becomes translucent. About 5 minutes. Add the zucchini and cook for another 5 minutes.
- Mix the veggies and meat. Add the beef back into the pan. Add the garlic. Cook with the vegetables until no pink remains in the beef.
- Add the sauce mixture: Stir in the sauce mixture. Add ¼ cup water. Mix well to combine.
- Simmer: Reduce to low heat and let the mixture simmer for about 45 minutes. This will allow the flavors to meld and the sauce to thicken.
- Serve: Scoop the sloppy joe filling mixture onto hamburger buns and enjoy! Homemade coleslaw or a side salad can make for a balanced meal.
One thing to note about this recipe is that it doesn't "look" like a traditional sloppy joe because I didn't put any tomato sauce or tomato paste in it. The meat mixture is not deep red. No real reason other than I didn't, and don't think this recipe really needs it. But you can add either one if you wish.
Shortcut to Perfectly Chopped Veggies
I use a vegetable chopper that I purchased from Amazon. With this I can use the smaller blade and get vegetables chopped small and perfectly uniform. I use it all the time! For $22 it's a secret weapon for your kitchen. Click here to view this at Amazon.
Health Benefits of Homemade Sloppy Joes
Homemade sloppy Joes provide several health benefits over canned sauces, primarily because they offer more control over the ingredients. Here are some of the key health benefits:
1. Reduced Sugar Content
- Many canned sloppy joe sauces contain a high amount of additional sugar to enhance flavor and shelf-life. Some popular brands can contain up to 12 grams of added sugar per serving, which is around 3 teaspoons. Over time, these extra sugars can contribute to weight gain, blood sugar issues, and other metabolic health problems.
- In a homemade recipe, you can control the amount of sugar and even opt for natural alternatives like a small amount of honey, maple syrup, or no sugar at all.
2. Lower Sodium Levels
- High amounts of sodium is often present in canned sauces. Many store-bought varieties can contain over 500 milligrams of sodium per serving, which can add up quickly, especially if you're having seconds or pairing it with salty sides. High sodium intake is linked to increased blood pressure and can be a concern for heart health.
- With homemade sloppy joe sauce, you have full control over salt content.
3. No Artificial Additives and Preservatives
- Commercial sloppy joe sauces often include preservatives, artificial flavors, and coloring to maintain their texture and flavor during shelf life. While these additives are generally considered safe, they can sometimes cause sensitivity in people and may add unnecessary chemicals to your diet.
- Homemade sauces contain only the ingredients you choose, meaning no additives or preservatives. Every ingredient is fresh and straightforward, which can be especially important for families with children or those with food sensitivities.
4. Better Quality Fats
- Making sloppy joes at home allows you to choose the type of meat and fat content. Lean ground beef or ground turkey is a better choice than high-fat meats, offering protein without excessive saturated fats. Additionally, plant-based meat alternatives can provide fiber and a more heart-friendly fat profile.
5. Higher Nutritional Value
- By adding fresh vegetables like onions, bell peppers, and garlic, homemade sloppy Joes are naturally richer in vitamins and minerals than a canned sauce. Bell peppers, for example, are high in vitamin C, while garlic provides antioxidants and potential heart health benefits.
- The fiber content is also generally higher in homemade recipes, especially if served with whole-grain buns. Fiber is essential for digestive health, and it can help manage cholesterol levels and regulate blood sugar.
6. Customizable Flavors for Dietary Needs
- Homemade sloppy Joes are fully customizable to fit various dietary needs. Those following a low-sugar or low-sodium diet can adjust the recipe accordingly. It's also easy to make a vegetarian or vegan version by using plant-based crumbles.
- Canned sauces often have a set flavor profile, meaning they may be too sweet, salty, or tangy for individual tastes. With a homemade recipe, you can tweak spices, herbs, and seasonings to create a unique, delicious meal tailored to your family's preferences.
Best Side Dishes for Sloppy Joes
Even though these sloppy joes are a meal in a bun, you may want to add a side or two to make it a full meal. Here are my suggestions:
- Baked potato or baked sweet potato
- Creamy Keto Cole slaw
- Side salad
- Extra veggies such as roasted broccoli or steamed green beans
This sloppy joe needs a side!
Best Toppings for Sloppy Joes
While I don't feel like these healthy homemade sloppy joes need anything else on them, some people like to add additional toppings. Some of these favorite toppings are considered "must-haves", so I'll list these here.
- Cole slaw
- Pickled red onions
- Sliced pickles
- Spaghetti squash
Conclusion: Homemade Sloppy Joes for a Healthier Meal
While canned sloppy Joe sauces offer convenience, making this dish from scratch provides more nutritional benefits and lets you avoid unwanted additives, sugars, and sodium. Not only do you get the satisfaction of creating savory flavors at home, but you also have full control over the ingredients. Homemade sloppy Joes are easy to make, customizable, and often more nutritious than their canned counterparts.
If you're looking to add more whole foods to your diet, making your own sloppy Joes is a great place to start. You can experiment with flavors, use lean meats or plant-based substitutes, and even add extra vegetables for a nutrient boost. Enjoy your healthier, homemade sloppy Joes - a meal that's not just comforting but also nourishing for your body.
Homemade Healthy Sloppy Joe with Sneaky Veggies
Ingredients
- 1 pound Lean ground beef 90% or 83% recommended
- ½ Zucchini finely chopped
- ½ Red onion finely chopped
- 1 Green bell pepper (small/med) finely chopped
- 1 tbsp Garlic minced
- 1 cup Ketchup
- 1 ½ tablespoon Worcestershire sauce
- 1 tablespoon Brown sugar
- 1 tablespoon Dijon mustard
- 2 teaspoon olive oil or grapeseed oil
- 1 teaspoon Red pepper flakes optional and to taste - for a little heat
- ½ teaspoon Salt
- ½ teaspoon Pepper
- 6 Hamburger buns Brioche recommended
Instructions
- Dice vegetables into small pieces. About ¼" cubes or smaller.
- Add the ketchup, brown sugar, yellow mustard, Worcestershire, and red pepper flakes to a bowl. Mix until well combined. Set aside.
- Add 1 teaspoon oil to a large frying pan. Add beef, salt, and pepper to hot pan. Cook ground beef over medium-high heat for about 10 minutes. While there is still a small bit of pink visible, drain any grease. Remove beef from pan by placing into a bowl. Set aside.
- In the same frying pan, add another 1 teaspoon oil. Add the onion and bell pepper. Cook until onion becomes slightly translucent. About 5 minutes. Add the zucchini and cook for another 5 minutes.
- Add the beef back into the pan. Add the garlic. Cook with the vegetables until no pink remains in the beef.
- Add the ketchup mix and ¼ cup water to the pan. Stir until well combined. Bring to a boil then reduce heat to low and simmer for about 45 minutes. Stir occasionally.
- Serve with toasted buns
Trish says
My husband makes this from time to time. It’s one of my favorite meals that he makes.