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Big Boy BBQ Beef Meatballs

These Big Boy BBQ Beef Meatballs are great for people trying to gain weight and muscle. They are energy dense with over 1,000 calories per meal. They are made up of BBQ beef meatballs, flavored rice, and potato wedges.

Prep Time
25 mins
Cook Time
25 mins
Total Time
1 hr
Servings: 5 servings
Calories: 1019 kcal
Course: Main Course
Cuisine: American

Ingredients

For the Meatballs
  • 2 lbs ground beef (90/10)
  • 2 eggs
  • ⅓ cup oat flour
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 1½ tsp salt
  • 1 tsp pepper
  • 2 tbsp BBQ sauce
For the Rice
  • 1½ cups rice
  • 5 oz spinach
  • 1 can pinto beans
  • 1 medium red onion
  • 2 tsp paprika
  • 2 tsp garlic powder
  • salt and pepper to taste
  • 1 tbsp oil
For the Potatoes
  • 5 medium Russet potatoes
  • 2 tbsp oil
  • salt and pepper to taste
Condiments
  • 5 tbsp BBQ sauce
  • 10 tbsp ketchup

Instructions

For the Rice
    Cup of Yum
  1. Cook the rice using your preferred method. Rinse it first until the water runs clear and get it started while you prepare the remaining components.
For the Potatoes
  1. Wash and cut your potatoes into wedges.
  2. Add the potatoes to a bowl and drizzle in 2 tbsp (30g) of oil. Season with salt and pepper to your liking. Toss the potatoes to coat with the oil and seasonings.
  3. Spray a large sheet pan with oil and lay the wedges down nicely onto the sheet pan. Roast at 400 °F (204 °C) for 20-25 minutes. Flip them to the other side after about 15 minutes. Continue cooking until browned sufficiently.
For the Meatballs
  1. Into a large bowl, add the beef, eggs, oat flour, garlic powder, onion powder, salt, pepper, and BBQ sauce. Mix the eggs and seasonings into the beef. NOTE: You can use whole oats or breadcrumbs if you don't have oat flour.
  2. Spray a sheet pan with oil and using a 1oz (30g) cookie scoop, create your meatballs lay them out onto the sheet pan. Be sure you keep enough space between the meatballs. Use two sheet pans if needed. For reference, I yielded 30 meatballs.
  3. Once all of the meat mixture has been formed into shaggy meatballs, oil your hands and toss the meatballs between them a few times to tighten them into shape.
  4. Roast at 400 °F (204 °C) for 20 minutes.
For the Rice
  1. Cut your red onion into thin slices. Roughly chop the spinach into small pieces.
  2. In a large skillet over medium high heat, add 1 tbsp of oil and cook the onions for about 3 minutes or until they start to develop color.
  3. Dump in the spinach and stir it around to wilt.
  4. Drain and rinse your canned pinto beans and add them to the skillet. Stir into the vegetables.
  5. To the skillet, add in all of the rice you cooked and season with the paprika, garlic powder, and salt and pepper to taste. Mix to combine and set aside until ready to plate.
Plating
  1. This recipe makes 5 servings. Divide your ingredients evenly between 5 containers.
  2. Each dish gets an extra 1 tbsp of BBQ sauce before reheating and 2 Tbsp of ketchup for the potatoes.

Nutrition Information

Calories 1019kcal (51%) Carbohydrates 130g (43%) Protein 55g (110%) Fat 31g (48%) Fiber 11g (44%)

Nutrition Facts

Serving: 5servings

Amount Per Serving

Calories 1019

% Daily Value*

Calories 1019kcal 51%
Carbohydrates 130g 43%
Protein 55g 110%
Fat 31g 48%
Fiber 11g 44%

* Percent Daily Values are based on a 2,000 calorie diet.