Homemade Sloppy Joes are an American classic, and this recipe for healthier Sloppy Joes with ground chicken looks and tastes like the real deal. They're loaded with protein, naturally low in sugar, and are sure to be a huge hit with the whole family. Plus, they're ready in just 30 minutes, so you can throw them together at the last minute for a nutritious and easy weeknight meal that doesn't compromise on taste!
Sloppy Joes are one of the most iconic options for an easy weeknight dinner, and many of us grew up eating them all the time. It really doesn't get easier - just brown the meat, add the delicious sauce, and serve with sliced cheese on hamburger buns.
But as a Registered Dietitian, I know that classic Sloppy Joes, including the sugary sweet sauce from the can, are not always the most nutritious. That tangy sauce is loaded with sugar, which can spike your blood sugar and lead to cravings followed by a sugar crash later on.
Making your own homemade Sloppy Joe sauce with simple ingredients, like everyday condiments and sugar free sauces, means you get the traditional flavor you know and love, but will feel better after eating it. It's a fun twist on the classic and makes Sloppy Joes a great fit for modern families looking to eat a little better!
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Ingredients
- Avocado oil
- Onion & garlic - This will infuse a rich, savory flavor into the Sloppy Joe sauce.
- Red bell pepper - For some extra veggies, sweetness, and color.
- Lean ground chicken - Ground chicken is very lean and has a neutral flavor, making it an ideal high-protein option that will also let the flavors in the sauce shine.
- Seasonings - Season to taste with salt, pepper, and chili powder.
- Sugar-free ketchup - Although you can make Sloppy Joes with tomato sauce and brown sugar, I love using sugar-free ketchup instead. You still get that flavor and a hint of sweetness but with no added sugar.
- No sugar added barbecue sauce - For a smoky richness that gives depth to the ketchup.
- Worcestershire sauce - For a rich, meaty flavor.
- Red wine vinegar - This adds just enough tanginess to get that classic Sloppy Joe flavor.
- Yellow mustard
- Cheddar cheese slices - Melted over top of the Sloppy Joe mixture right before serving.
- Whole wheat hamburger buns - The extra fiber from the whole grains will help keep you full a little longer. You won't even notice from all the flavor in the Sloppy Joe filling!
See recipe card for quantities.
How to Make Ground Chicken Sloppy Joes
- In a large skillet, heat avocado oil over medium-high heat. Once the oil is heated, add the onions and red bell pepper. Cook for about 5 minutes until softened. Add garlic and cook another few minutes.
- Add in the ground chicken and break it up, cooking until fully browned and no pink remains. Add the salt, pepper, and chili powder. Mix until well combined.
- Add in the ketchup, BBQ sauce, Worcestershire sauce, red wine vinegar, yellow mustard, and water.
- Let it simmer over medium heat for 10-15 minutes or until thickened. You can add more water if the sauce is too thick!
- Divide the meat between 4 hamburger buns and add a slice of cheddar cheese on top! Enjoy!
Substitutions
- Gluten-free: Choose gluten-free hamburger buns and be sure to use certified gluten-free condiments and seasonings.
- Dairy-free: The only dairy ingredient in this Sloppy Joe recipe is the sliced cheese used for serving. To make it dairy-free, either skip the cheese or use non-dairy cheese.
- Vegetarian: For a plant-based option, choose vegan meat crumbles and all some cooked lentils for a similarly meaty texture. You'll also want to choose a vegan Worcestershire sauce. Skip the cheese and use vegan cheddar instead!
Variations
- Feel free to use ground turkey instead of chicken.
- For an extra kick, add pickled jalapenos or hot sauce before serving!
Nutrition
Although traditional Sloppy Joes are made with ground beef, ground chicken is a super simple swap that allows you to add even more protein while enjoying a naturally lean and satisfying meal.
I've also modified this recipe to be naturally low in sugar, which means you will still get the flavors your love but without feeling endlessly snacky and hungry after. It's really the perfect balance of a classic favorite in a new way and reimagines Sloppy Joes for the next generation.
Storage
Allow the Sloppy Joe mixture to cool to room temperature, then store in an airtight container in the fridge for 3-4 days. To reheat, either warm in the microwave or in a pot on the stove. Serve on a bun with a slice of cheese and enjoy!
Top tip
For a spicy kick, add pickled jalapenos before serving!
FAQ
Just like traditional Sloppy Joes, you can serve the meat mixture over a bun with a slice of cheese on top. Feel free to add something tangy for a little bite, like dill pickle slices or pickled jalapenos. Pair them with a simple salad, some sauteed green beans, and homemade French fries (or asparagus fries) for a fun, family-friendly dinner.
Absolutely! Instead of ground chicken, you can easily use ground turkey or even lean ground beef. Any type of ground meat will do.
Yes! This is actually a great way to meal prep for those busy times of year. Make a double batch of chicken Sloppy Joes and allow the mixture to cool completely. Add family-sized portions to freezer bags, seal, and freeze for up to 3 months. If you know you have some late nights ahead, pop them in the fridge to thaw overnight, then reheat and serve. It's such a nice option for those busy weeknights!
Related
Looking for more healthy family-friendly entrees? Give these a try:
Pairing
Serve these healthy Sloppy Joes with your favorite sides, like:
Did you try this recipe? I would love to see what you made! Tag me (@bewelltable) on Instagram and leave a 5 ⭐️ review below!
Healthier Sloppy Joes
Ingredients
- 1 tablespoon avocado oil
- 1 small onion diced
- 3 cloves garlic minced
- 1 pound ground chicken
- Salt and pepper to taste
- 1 teaspoon chili powder
- ¼ cup no sugar added ketchup
- ¼ cup no sugar added BBQ sauce
- 1 tablespoon Worcestershire sauce
- 1 teaspoon red wine vinegar
- 1 teaspoon yellow mustard
- ½ cup water
- 4 cheddar cheese slices
- 4 whole wheat hamburger buns
Instructions
- In a large skillet, heat avocado oil over medium-high heat. Once the oil is heated, add the onions. Cook for about 5 minutes until softened. Add garlic and cook another few minutes.
- Add in the ground chicken and break it up, cooking until fully browned and no pink remains. Add the salt, pepper, and chili powder. Mix until well combined.
- Add in the ketchup, BBQ sauce, Worcestershire sauce, red wine vinegar, yellow mustard, and water.
- Let it simmer over medium heat for 10-15 minutes or until thickened. You can add more water if the sauce is too thick!
- Divide the meat between 4 hamburger buns and add a slice of cheddar cheese on top! Enjoy!
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