Beef & Broccoli High-Protein Bowl – Simple, Satisfying, and Weeknight-Friendly

This Beef & Broccoli High-Protein Bowl hits all the marks: fast to make, big on flavor, and loaded with protein to keep you full. It’s the kind of recipe you’ll reach for when you want something clean and comforting without a lot of fuss. The sauce is savory with a touch of sweetness, and the beef stays tender if you slice it right.

Serve it over rice or cauliflower rice, and you’ve got a complete meal that tastes like takeout but feels better. No fancy techniques, no endless prep—just a reliable, delicious bowl.

Why This Recipe Works

This bowl balances lean protein, fiber-packed veggies, and a bold sauce that ties everything together. Thinly sliced flank or sirloin cooks fast and stays tender, so you get juicy bites without long marinating times.

Broccoli brings crunch and color, and it holds up well in the pan. The sauce uses pantry staples—soy sauce, garlic, ginger, and a hint of honey—to create that classic beef-and-broccoli flavor you crave. Add a cornstarch slurry and you get a glossy, restaurant-style finish without heavy oils.

Shopping List

• Beef: 1 lb flank steak or sirloin, thinly sliced against the grain
• Broccoli: 4 cups broccoli florets (fresh or thawed from frozen)
• Aromatics: 3 cloves garlic (minced), 1 tablespoon fresh ginger (minced)
• Green onions: 3 stalks, sliced (optional, for garnish)
• Sauce base: 1/3 cup low-sodium soy sauce or tamari
• Liquid: 1/2 cup beef or chicken broth (low-sodium)
• Sweetness: 1–2 tablespoons honey or brown sugar
• Acidity: 1 tablespoon rice vinegar or lime juice
• Heat (optional): 1/2–1 teaspoon red pepper flakes or chili-garlic sauce
• Thickener: 2 teaspoons cornstarch mixed with 2 tablespoons cold water
• Oil: 1–2 tablespoons avocado oil or light olive oil
• Sesame oil: 1 teaspoon for finishing (optional)
• Base: Cooked brown rice, jasmine rice, quinoa, or cauliflower rice
• Sesame seeds: For garnish (optional)
• Salt and pepper: To taste

How to Make It

1. Prep the beef. Freeze the steak for 15–20 minutes to firm it up.

   Slice thinly against the grain into bite-size strips. Pat dry with paper towels and season lightly with salt and pepper.

2. Mix the sauce. In a bowl, whisk soy sauce, broth, honey, rice vinegar, ginger, garlic, and red pepper flakes. In a separate small cup, stir together cornstarch and cold water to make a slurry.

   Keep both nearby.

3. Par-cook the broccoli. Steam or microwave broccoli for 1–2 minutes until bright green and slightly tender. This helps it cook quickly later without getting soggy.
4. Heat the pan. Use a large skillet or wok over medium-high heat. Add 1 tablespoon oil and swirl to coat.
5. Sear the beef. Cook beef in two batches to avoid steaming.

   Sear 1–2 minutes per side until browned but still slightly pink in the center. Remove to a plate.

6. Build the sauce. Reduce heat to medium. Add the sauce mixture to the pan and bring it to a gentle simmer.

   Stir in the cornstarch slurry and cook 30–60 seconds until thick and glossy.

7. Combine. Add the broccoli and beef (plus any juices) back into the pan. Toss to coat and warm through, 1–2 minutes. Finish with sesame oil.
8. Serve. Spoon over your base of choice.

   Top with green onions and sesame seeds. Taste and adjust with more soy, vinegar, or chili if needed.

How to Store

Let the bowl components cool, then store in airtight containers for up to 4 days. Keep the base (rice or cauliflower rice) separate if you can, so it doesn’t soak up too much sauce.

For reheating, microwave in 60–90 second bursts, stirring between rounds, until hot. If the sauce thickens in the fridge, add a splash of water or broth when reheating to loosen it.

Benefits of This Recipe

• High in protein: Lean beef delivers solid protein for muscle maintenance and steady energy.
• Balanced meal: You get protein, fiber, and carbs in one bowl, especially if served over whole grains.
• Meal-prep friendly: Holds up well for several days, making it great for weekday lunches.
• Customizable: Adjust the sweetness, heat, and veggies to match your preferences or pantry.
• Faster than takeout: From start to finish, you can have this done in about 25 minutes.

What Not to Do

• Don’t overcrowd the pan. Too much beef at once will steam instead of sear, leading to tough, gray meat.
• Don’t skip the cornstarch slurry. Adding dry cornstarch directly to hot sauce makes clumps. Mix it with cold water first.
• Don’t overcook the broccoli. It should be crisp-tender, not mushy.

  A quick steam and brief toss in the sauce is enough.

• Don’t slice with the grain. Cutting against the grain keeps the beef tender and easy to chew.
• Don’t oversalt early. Soy sauce adds plenty of salt. Taste at the end before adding more.

Alternatives

• Protein swaps: Try chicken breast or thighs, pork tenderloin, or extra-firm tofu. Shrimp works too—just cook it quickly to avoid rubbery texture.
• Low-carb base: Use cauliflower rice or shredded cabbage sautéed in a bit of oil with salt and pepper.
• Gluten-free: Use tamari or coconut aminos instead of regular soy sauce and check your broth label.
• Extra veggies: Add snap peas, bell peppers, mushrooms, or carrots.

  Stir-fry quickly so they stay crisp.

• Sauce variations: Swap honey for maple syrup, add a teaspoon of oyster sauce for depth, or stir in a spoonful of chili crisp for heat and texture.

FAQ

What cut of beef works best?

Flank steak and sirloin are the top choices. They slice easily, cook fast, and stay tender when cut against the grain. Skirt steak also works, though it can be a bit chewier if overcooked.

Can I use frozen broccoli?

Yes.

Thaw it briefly and pat it dry to avoid excess water in the pan. It may soften a bit more than fresh, so reduce the pre-cook time and add it at the very end.

How do I make it spicier?

Add more red pepper flakes, a teaspoon of chili-garlic sauce, or a drizzle of sriracha. Chili crisp sprinkled on top adds heat and crunch.

What’s the best way to slice the beef thin?

Partially freeze the meat for 15–20 minutes, then use a sharp knife to cut thin slices against the grain.

Aim for 1/8-inch thickness if you can.

Can I make the sauce without cornstarch?

Use arrowroot or tapioca starch as a 1:1 swap. You can also reduce the sauce longer on low heat, but the texture won’t be as glossy or clingy.

How much protein is in a serving?

It varies by cut and portion, but a bowl with 4 ounces of cooked beef and broccoli typically lands around 30–35 grams of protein, not counting the base.

How do I keep the beef tender?

Slice against the grain, cook over high heat, and don’t overcook. A quick sear in batches is key.

If you want extra insurance, toss the beef with a teaspoon of cornstarch and a splash of soy before searing.

Can I make it ahead?

Yes. Cook everything, cool it, and portion into containers with the base on the side. Reheat gently with a splash of water or broth to refresh the sauce.

What if I don’t have fresh ginger?

Use 1/2 teaspoon ground ginger in a pinch.

It won’t be as bright, but it still adds warmth and depth.

Is this good for a cut or muscle-building phase?

It works for both. For cutting, use lean beef, cauliflower rice, and go lighter on honey. For bulking, serve over brown or jasmine rice and add an extra 2–4 ounces of beef.

Final Thoughts

This Beef & Broccoli High-Protein Bowl is the kind of recipe that earns a permanent spot in your rotation.

It’s fast, flexible, and consistently satisfying. With a few smart steps—thin slicing, hot pan, quick sauce—you’ll beat takeout on both taste and nutrition. Keep the ingredients on hand, and you’ll always have a dependable, high-protein meal ready to go.