Beef & Broccoli High-Protein Stir-Fry Prep – Easy, Flavorful, and Meal-Prep Friendly

This beef and broccoli high-protein stir-fry is the kind of meal that makes weekdays feel easier. It’s quick to cook, full of bold flavor, and packed with lean protein to keep you fueled. The sauce is simple but satisfying, and the textures hit that sweet spot between tender and crisp.

It’s great fresh, but it also reheats beautifully, which makes it perfect for meal prep. If you’re looking for a balanced, no-fuss recipe that actually tastes good, this one’s a keeper.

What Makes This Recipe So Good

• High in protein: Lean beef and broccoli deliver a powerful combination of protein and fiber that keeps you full and energized.
• Fast and efficient: From start to finish, you can have this on the table in about 25 minutes, especially if you prep the sauce and veggies ahead.
• Meal-prep ready: The flavors hold up well for a few days, and the sauce keeps everything juicy when reheated.
• Balanced flavor: Savory, slightly sweet, and just enough heat. It’s a takeout classic with better ingredients and control over sodium and sugar.
• Flexible: Works with different cuts of beef, a variety of veggies, or even a swap to chicken or tofu without losing the spirit of the dish.

What You’ll Need

• 1 pound (450 g) beef: Flank steak, sirloin, or flat iron, thinly sliced against the grain
• 4 cups broccoli florets: Fresh or frozen (thawed), cut into bite-size pieces
• 1 red bell pepper: Thinly sliced (optional, for color and sweetness)
• 3 cloves garlic: Minced
• 1-inch piece fresh ginger: Grated or minced
• 2 green onions: Sliced (whites for cooking, greens for garnish)
• 2 tablespoons neutral oil: Avocado, canola, or grapeseed
• 1 teaspoon toasted sesame oil: For finishing

For the sauce:

• 1/3 cup low-sodium soy sauce (or tamari for gluten-free)
• 1/3 cup beef or chicken broth (or water)
• 1–2 tablespoons honey (or brown sugar), to taste
• 1 tablespoon rice vinegar
• 1 tablespoon oyster sauce (optional but adds depth)
• 1–2 teaspoons sriracha or chili-garlic sauce (optional for heat)
• 2 teaspoons cornstarch
• 1/4 teaspoon black pepper

For serving (optional):

• Cooked jasmine rice, brown rice, or cauliflower rice
• Sesame seeds and extra green onions
• Lime wedges for a fresh finish

How to Make It

1. Slice the beef thinly. Freeze it for 15–20 minutes first if needed.

   Cutting against the grain gives you tender bites.

2. Whisk the sauce. In a bowl, mix soy sauce, broth, honey, rice vinegar, oyster sauce, chili sauce, cornstarch, and black pepper until smooth. Set aside.
3. Prep the vegetables. Cut broccoli into small florets and slice the bell pepper. Mince garlic and ginger, and slice the green onions.
4. Blanch or steam the broccoli (optional but recommended). Cook in boiling water for 1–2 minutes until bright green, then drain.

   This helps keep it tender-crisp in the stir-fry.

5. Heat the pan hot. Use a large skillet or wok over medium-high heat. Add 1 tablespoon of oil.
6. Cook the beef in batches. Spread it out in the pan so it sears, not steams. Cook 1–2 minutes per side until just browned.

   Remove to a plate.

7. Sauté aromatics. Add the remaining oil. Cook garlic, ginger, and the white parts of the green onions for 30 seconds until fragrant.
8. Stir-fry the vegetables. Add the broccoli (and bell pepper if using). Stir for 2–3 minutes until crisp-tender.
9. Add the sauce. Give the sauce a quick whisk, then pour it into the pan.

   Stir until it thickens and glosses the veggies.

10. Return the beef. Toss everything together for 1–2 minutes. Finish with toasted sesame oil.
11. Taste and adjust. Add more soy for salt, a splash of vinegar for brightness, or a touch of honey if you prefer sweeter.
12. Serve or portion for meal prep. Spoon over rice or cauliflower rice, garnish with green onions and sesame seeds, and pack into airtight containers.

Keeping It Fresh

• Storage: Cool completely, then store in airtight containers for up to 4 days in the fridge.
• Reheating: Microwave in 45–60 second bursts, stirring in between, or rewarm on the stovetop with a tablespoon of water to loosen the sauce.
• Freezing: Freeze in portions for up to 2 months. Thaw overnight in the fridge.

  Reheat gently to avoid overcooking the broccoli.

• Keep rice separate: If you’re meal-prepping, store rice in a separate compartment to keep textures better.

Health Benefits

• High-quality protein: Lean beef provides essential amino acids for muscle repair and satiety, making this a strong post-workout option.
• Fiber and micronutrients: Broccoli brings fiber, vitamin C, vitamin K, folate, and antioxidants that support overall health.
• Balanced macros: When served with whole grains or cauliflower rice, you get a smart mix of protein, complex carbs, and veggies.
• Lower sodium control: Using low-sodium soy sauce and homemade sauce keeps salt levels in check without sacrificing flavor.

Common Mistakes to Avoid

• Overcrowding the pan: This steams the beef and turns it gray. Cook the meat in batches for better browning and tenderness.
• Skipping the cornstarch: Without it, the sauce won’t cling. The cornstarch creates that glossy, takeout-style finish.
• Overcooking the broccoli: Mushy broccoli ruins the texture.

  Aim for crisp-tender, and pull it off the heat as soon as it’s bright and slightly firm.

• Not slicing against the grain: This makes the beef tough. Look for the direction of the muscle fibers and cut perpendicular to them.
• Pouring the sauce without stirring: Cornstarch settles. Whisk again just before adding to the pan.

Recipe Variations

• Swap the protein: Try chicken breast or thighs, thinly sliced pork, or extra-firm tofu pressed and cubed.

  Adjust cook times accordingly.

• Add more veggies: Sugar snap peas, mushrooms, carrots, or baby corn all work well and add color and nutrients.
• Gluten-free: Use tamari instead of soy sauce and a gluten-free oyster sauce or omit it.
• Lower carb: Serve over cauliflower rice and reduce honey to 1 teaspoon or use a zero-calorie sweetener suited for cooking.
• Spicy version: Increase sriracha, add red pepper flakes, or stir in a teaspoon of chili crisp at the end.
• Citrus finish: Squeeze fresh lime over the dish before serving for a bright, clean pop.

FAQ

What cut of beef works best?

Flank steak, sirloin, or flat iron are great options. They’re flavorful and tender when sliced thin against the grain. If using a budget cut, marinate in a tablespoon of soy sauce and a teaspoon of cornstarch for 15 minutes to help with tenderness.

Can I use frozen broccoli?

Yes.

Thaw and pat dry first to avoid excess water in the pan. Cook it briefly so it stays bright and crisp-tender.

How do I keep the beef tender?

Slice thinly against the grain, cook quickly over high heat, and avoid overcooking. A short rest after searing also helps juices redistribute.

Is oyster sauce necessary?

No, but it adds depth and a touch of sweetness.

If you skip it, add a little extra soy and a pinch more honey to balance the flavors.

How much protein is in a serving?

It varies by portion size, but a serving with 4 ounces of cooked beef and a generous amount of broccoli typically lands around 30–35 grams of protein, not counting any rice.

Can I make this without added sugar?

Yes. You can reduce or omit the honey. Just know the sauce will be more savory.

A splash of orange juice or a few drops of liquid stevia can also balance the salt if desired.

What’s the best pan for this?

A wok is ideal for high heat and quick cooking, but a wide stainless-steel or cast-iron skillet works well. The key is preheating and not overcrowding.

How do I scale this for meal prep?

Double the ingredients and cook the beef in several batches. Keep the veggies crisp and add the sauce gradually so it thickens properly.

Portion into 4–6 containers with rice or cauliflower rice.

Can I make it dairy-free?

It already is. Just check labels on oyster sauce and chili sauces to be sure they align with your preferences.

How can I lower the sodium further?

Use low-sodium soy or tamari, increase the broth-to-soy ratio, and season at the end with a squeeze of citrus instead of more soy sauce.

Wrapping Up

This Beef & Broccoli High-Protein Stir-Fry Prep is a reliable, fast, and flavorful go-to. It delivers on protein, keeps well for several days, and adapts to whatever you have in the fridge.

With a few smart steps—hot pan, thin slices, crisp veggies—you’ll get takeout flavor at home any night of the week. Cook it once, eat well all week, and enjoy the kind of meal that actually makes life easier.