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Meal Prep/ African/ Baking

Traditional South African Bobotie

This high-protein twist on traditional South African bobotie combines curried baked beef with a light egg custard, turmeric yellow rice, and a fresh tomato-onion sambal. Cooked efficiently in a single oven-safe skillet, this meal prep yields five balanced meals with over 50 grams of protein and about 540 calories per serving. A precision portioning method is included so you can divide the finished recipe exactly by weight for macro tracking.

Cal

540

Protein

55g

Carbs

53g

Fat

10g

Per serving · ~480g

Traditional South African Bobotie
Field-tested

Prep

15 minutes

Cook

25 minutes

Total

40 minutes

Method

  1. 01Weigh your cookware. Place the empty skillet, saucepan, and mixing bowl on a kitchen scale and record their weights.
  2. 02Start the yellow rice. Rinse the rice until water runs mostly clear. Combine rice, water, turmeric, salt, and raisins in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer 15 minutes. Remove from heat and let sit 5 minutes, then fluff.
  3. 03Preheat oven to 375°F (190°C).
  4. 04Soak the bread. Place bread in a bowl and pour almond milk over it. Let soak 2–3 minutes until softened.
  5. 05Cook the bobotie base. Heat a 12-inch oven-safe skillet over medium heat. Cook diced onion for 3–4 minutes until softened. Add ground beef and cook until browned, breaking it apart as it cooks. Drain excess liquid if needed.
  6. 06Season the mixture. Stir in curry powder, tomato paste, raisins, soaked bread mixture, salt, and pepper. Cook 3–4 minutes until combined and spread evenly in the skillet.
  7. 07Add the custard. Whisk together egg and egg whites, then pour evenly over the meat mixture. Add bay leaves if using.
  8. 08Bake. Transfer the skillet to the oven and bake 20–22 minutes until the custard sets. Let rest 10 minutes before slicing.
  9. 09Make the sambal. Combine tomatoes, onion, lemon juice or vinegar, and salt in a bowl. Mix and let sit 10 minutes.
  10. 10Weigh finished components. Weigh each cooked component and subtract cookware weight to determine true food weight.
  11. 11Portion meals. Divide each component by 5 servings using the calculated weights.

Notes from the kitchen

Category Item Typical Package Size    Amount Used Meat 96% lean ground beef 2 lb package 2 lb Produce Yellow onion sold individually 1 large Produce Tomatoes sold individually 2 medium Produce Lemon sold individually 1 tbsp juice Bakery Whole wheat bread 20–24 oz loaf 2 slices Rice & Grains Jasmine or basmati rice 1 lb bag 1½ cups dry Eggs Large eggs 12-count carton 1 egg Eggs Liquid egg whites 16 oz carton 1¼ cups Refrigerated Unsweetened almond milk 32–64 oz carton ½ cup Pantry Raisins 6 oz box 7 tbsp total Pantry Tomato paste 6 oz can 1½ tbsp Spices Curry powder ~2 oz jar 1½ tbsp Spices Turmeric ~1–2 oz jar 1 tsp Spices Kosher salt standard container ~1 tsp Spices Black pepper standard container ~½ tsp Optional Bay leaves small jar 2 leaves Optional Chili flakes small jar pinch

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