“Boy kibble” is the latest food trend that has young men (and some women) preparing simple meals that – you guessed it – look like dog food, or “kibble”.

Typically, boy kibble is made up of rice and minced or ground meat, usually beef, along with various other optional ingredients.

Social media loves it because it’s cheap, easy to make and high in protein.

But is it healthy? Let’s break down the nutritional content and see what else you can add to boost nutrients and flavour.

What’s the appeal?

Boy kibble is especially popular among young men and those who want to build muscle. It is a high-protein meal, meaning it can help support muscle maintenance and growth.

But boy kibble is also a simple recipe with only a few, relatively affordable, ingredients that can be adjusted according to personal needs and preferences.

The dish can be cooked in bulk and portioned out for multiple meals in advance. It’s also quick to prepare and doesn’t require advanced cooking skills.

And while it may look like dog food, the unassuming dish single-handedly overcomes many of the barriers young adults commonly report to healthy eating, such as lack of time to prepare food, the cost of healthy food, and a preference for convenience.

How healthy is boy kibble?

The two main ingredients in boy kibble are white rice and minced meat. Mince is the main source of protein in the meal and is also a source of fat, iron, zinc, phosphorus, potassium, selenium and some B vitamins.

The white rice is a source of carbohydrates but is very low in any other nutrients.

These two ingredients do provide some nutrients on their own, potentially hitting macronutrient targets. For example, a dish of boy kibble likely provides enough protein to meet the recommendation for young adults to maintain their muscle mass: eating more than 0.24 grams of protein per kilogram of body weight at each meal (this is roughly 22g of protein for a 90kg adult).

But for a main meal, it is important to also be getting fibre and other vitamins.

Luckily, there are many easy ways to bulk up the nutrients in your boy kibble, while also adding flavour.

How can I boost nutrition?

The simplest way to boost vitamins, fibre and other beneficial compounds is by adding vegetables.

You can still keep it low-key. This could look like adding mixed frozen vegetables, frying off onion and garlic with the meat, or serving with a quick stir fry of broccoli, capsicum and spinach.

Choose your favourite vegetables and go for a few different colours for maximum nutrition and health benefits.

Canned beans, such as kidney beans, are also a great addition or alternative to meat, as they provide protein and fibre.

Another simple switch to increase fibre and mineral content is to use brown rice instead of white rice.

Herbs and spices can add flavour to your meal, and also have the benefit of containing various health-promoting compounds.

The positives

Yes, boy kibble is a very basic recipe. But as an expert in nutrition, I am optimistic. It’s promising to see young men engaging with food planning, preparation and cooking – all essential skills for supporting health and wellbeing.

Confidence in cooking ability and preparing meals at home are both associated with overall healthier dietary patterns among young adults, which can last a lifetime.

And it’s very easy to turn basic boy kibble into a nutritious and delicious meal that is still simple, practical and affordable.

But there can be downsides

Research shows that, among young adults, body ideals that are reinforced by peer and media influence can contribute to body dissatisfaction and disordered eating and exercising. This includes behaviours focused on muscle building.

When muscle building is motivated by appearance and aligning with body ideals, it is more likely to lead to risky behaviours such as restricted eating or excessive exercising, compared to when this behaviour is motivated by improving health, longevity and strength.

From a nutritional perspective, focusing too much on any single nutrient – including increasing protein intake – can lead to an imbalanced diet, overlooking other important nutrients.

Viewing meals as purely functional can also detract from the enjoyment and pleasure of eating. Research shows if you enjoy eating, you are more likely to eat well. So enjoying the food you eat may help with sustaining healthy eating habits.

The takeaway

Boy kibble can be a nutritious, convenient and affordable meal – that is even better if you enjoy it. But while your dog may eat kibble every day, for humans, variety is key.

A dash of creativity on the “bowl” dinner idea can spice up your weekly menu rotation: a taco bowl, burrito bowl or poke bowl usually involves rice with fish or meat, but these also pack in plenty of veggies, herbs, spices and interesting textures, and may include yoghurt or cheese too. Bowl dinners are delicious, nutritious, and can easily be adapted to suit your tastes and budget.

For even more variety, you could also try using a boiled or baked jacket potato – skin on – as a base with different toppings.