Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep
Easy Beef and Broccoli Rice Bowls are the ultimate meal prep solution. After making this many times, I’ve perfected the crispy beef and tender broccoli in a savory sauce that’s better than takeout. Jump to the recipe or keep reading for my best tips. If you love recipes like this, you’ll also enjoy Refreshing Summer Gazpacho with Shrimp and Crispy Thai Fried Chicken Sandwich Recipe.
Why This Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep Is Pure Comfort
- Crispy beef with a tender inside
- Tender broccoli with a slight crunch
- Savory sauce that's better than takeout
- Easy meal prep for busy weekdays
What You'll Need for Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep
Choosing the right ingredients makes a big difference, but this recipe is forgiving enough to work with what you have.
- 1 lb beef (sirloin or flank steak)
- 4 cups broccoli florets
- 3 cups cooked rice
- 1/4 cup soy sauce
- 2 tbsp oyster sauce
- 2 tbsp cornstarch
- 1 tbsp sesame oil
- 4 cloves garlic, minced
- 1 tbsp grated ginger
- 1/4 tsp red pepper flakes (optional)
- Optional: Green onions, chopped
- Optional: Sesame seeds
- Optional: Sriracha or chili garlic sauce (optional)
📝 Ingredient Notes
- Beef: Sirloin or flank steak work best. Trim excess fat before slicing.
- Broccoli: Use fresh broccoli for the best texture. Frozen can be used but may become mushy.
🛒 Tools & Equipment I Recommend
- Stainless Steel Skillet — Even heat distribution for perfectly cooked beef and broccoli. → See on Amazon
- Measuring Cups and Spoons Set — Accurate measurements for consistent results every time. → See on Amazon
How to Make Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep
- Prepare beef and broccoli: Slice beef thinly against the grain. Toss broccoli with 1 tbsp sesame oil, salt, and pepper.
- Make the sauce: In a small bowl, mix soy sauce, oyster sauce, cornstarch, and 1/4 cup water.
- Cook the beef: Heat 1 tbsp sesame oil in a large skillet over medium-high heat. Add beef and cook until browned and crispy, about 5 minutes. Remove beef from skillet and set aside.
- Cook the broccoli: In the same skillet, add garlic, ginger, and red pepper flakes (if using). Cook for 30 seconds. Add broccoli and cook until tender, about 5 minutes.
- Combine and serve: Return beef to the skillet. Pour sauce over beef and broccoli. Cook until sauce thickens, about 2 minutes. Serve over cooked rice and garnish with green onions and sesame seeds.
Cook's Tips for Perfect Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep
- Common mistake and fix: Overcooking the beef can make it tough. To prevent this, cook the beef in batches and remove it from the skillet as soon as it's browned.
- Pro tip: For even more flavor, marinate the beef in soy sauce, oyster sauce, and cornstarch for 30 minutes before cooking.
- Pro tip: To make this recipe spicy, add red pepper flakes or Sriracha to the sauce.
Storing & Reheating Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep
Short-Term Storage
Store in an airtight container in the fridge. Store leftovers in an airtight container in the fridge for up to 4 days. Make-ahead tip: This recipe can be made ahead and stored in the fridge for up to 4 days.
Freezing Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep
Freeze individual portions for up to 2 months. Thaw overnight in the fridge before reheating.
How to Reheat Without Drying It Out
Oven: Reheat in the oven at 350°F (175°C) for 10-15 minutes. Microwave: Reheat in the microwave for 1-2 minutes, stirring halfway through.
Recipe Notes
- Chef tip: To make this recipe gluten-free, use tamari instead of soy sauce.
- Best substitution: You can substitute the broccoli with cauliflower or snap peas.
- Make-ahead: This recipe can be made ahead and stored in the fridge for up to 4 days.
- Scaling: This recipe can be easily doubled or tripled for meal prep.
- Troubleshooting: If the sauce is too thick, thin it out with a little water. If it's too thin, cook it for a few more minutes until it thickens.
Want to level up this recipe?
Instant Pot — Cooks rice perfectly and can be used to steam the broccoli for even faster meal prep. → Check price on Amazon
Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep
Ingredients
Main Ingredients
- 1 lb beef (sirloin or flank steak)
- 4 cups broccoli florets
- 3 cups cooked rice
Seasonings
- 1/4 cup soy sauce
- 2 tbsp oyster sauce
- 2 tbsp cornstarch
- 1 tbsp sesame oil
- 4 cloves garlic, minced
- 1 tbsp grated ginger
- 1/4 tsp red pepper flakes (optional)
Optional Toppings
- Green onions, chopped
- Sesame seeds
- Sriracha or chili garlic sauce (optional)
Instructions
- Prepare beef and broccoli: Slice beef thinly against the grain. Toss broccoli with 1 tbsp sesame oil, salt, and pepper.
- Make the sauce: In a small bowl, mix soy sauce, oyster sauce, cornstarch, and 1/4 cup water.
- Cook the beef: Heat 1 tbsp sesame oil in a large skillet over medium-high heat. Add beef and cook until browned and crispy, about 5 minutes. Remove beef from skillet and set aside.
- Cook the broccoli: In the same skillet, add garlic, ginger, and red pepper flakes (if using). Cook for 30 seconds. Add broccoli and cook until tender, about 5 minutes.
- Combine and serve: Return beef to the skillet. Pour sauce over beef and broccoli. Cook until sauce thickens, about 2 minutes. Serve over cooked rice and garnish with green onions and sesame seeds.
Notes
- Chef tip: To make this recipe gluten-free, use tamari instead of soy sauce.
- Best substitution: You can substitute the broccoli with cauliflower or snap peas.
- Make-ahead: This recipe can be made ahead and stored in the fridge for up to 4 days.
- Scaling: This recipe can be easily doubled or tripled for meal prep.
- Troubleshooting: If the sauce is too thick, thin it out with a little water. If it's too thin, cook it for a few more minutes until it thickens.
Storage
- Fridge: Store leftovers in an airtight container in the fridge for up to 4 days.
- Freezer: Freeze individual portions for up to 2 months. Thaw overnight in the fridge before reheating.
- Oven reheat: Reheat in the oven at 350°F (175°C) for 10-15 minutes.
- Microwave reheat: Reheat in the microwave for 1-2 minutes, stirring halfway through.
- Make ahead: This recipe can be made ahead and stored in the fridge for up to 4 days.
Nutrition Per Serving
- Calories: 450
- Protein: 35g
- Fat: 12g
- Carbs: 45g
- Fiber: 4g
- Sugar: 4g
- Sodium: 1200mg
- Cholesterol: 70mg
- Sat. Fat: 3.5g
Nutritional values are estimates only. Actual values may vary by brand and portion size.
Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep FAQs
Yes, this recipe can be made ahead and stored in the fridge for up to 4 days.
Overcooking the beef can make it tough. To prevent this, cook the beef in batches and remove it from the skillet as soon as it's browned.
Yes, you can freeze individual portions for up to 2 months. Thaw overnight in the fridge before reheating.
Yes, you can cook the beef and broccoli in the air fryer at 375°F (190°C) for 10-12 minutes, shaking the basket halfway through.
Reheat in the oven at 350°F (175°C) for 10-15 minutes for the best texture.
A Warm Final Note
I can’t wait for you to try Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep and see how effortlessly it comes together. When you make it, pop back here and leave a rating or share how it turned out — I love hearing from you!
