Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep
Make these Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep and enjoy better-than-takeout beef and broccoli at home. After making this recipe dozens of times, I’ve discovered the trick to tender broccoli and crispy beef every time. Jump to the recipe or keep reading for my best tips. If you love recipes like this, you’ll also enjoy Creamy Pancetta and Porcini Potato Gratin and Easy Crab Rangoon Pinwheels with Puff Pastry.
Why This Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep Is Pure Comfort
- Quick and easy meal prep
- High protein for muscle recovery
- Better than takeout taste
- Customizable with your favorite toppings
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 stir-fry strips
- 4 cups broccoli florets
- 3 cups cooked jasmine rice
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tbsp cornstarch
- 1 tbsp minced garlic
- 1 tbsp grated ginger
- 1/2 tsp red pepper flakes
- Optional: Green onions
- Optional: Sesame seeds
- Optional: Sriracha sauce
📝 Ingredient Notes
- Beef stir-fry strips: Can substitute with flank or sirloin steak, thinly sliced
🛒 Tools & Equipment I Recommend
- Stainless Steel Skillet — Even heat distribution for perfect searing → See on Amazon
- Instant Pot — Quick and tender broccoli every time → See on Amazon
How to Make Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep
- Step 1: In a small bowl, mix soy sauce, sesame oil, cornstarch, garlic, ginger, and red pepper flakes. Set aside.
- Step 2: Season beef strips with salt and pepper. Heat 1 tbsp oil in a large skillet over medium-high heat. Add beef and cook until browned, about 5 minutes. Remove beef from skillet and set aside.
- Step 3: In the same skillet, add broccoli florets and cook until tender, about 3-4 minutes. Return beef to skillet and pour sauce mixture over beef and broccoli. Stir to combine and cook for an additional 2 minutes.
- Step 4: Divide cooked rice among meal prep containers. Top with beef and broccoli mixture. Let cool before sealing and storing in the refrigerator.
Cook's Tips for Perfect Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep
- : For extra flavor, marinate beef in soy sauce and minced garlic for 30 minutes before cooking.
- Common mistake and fix: Don't overcook broccoli. It should still be bright green and slightly crunchy. If it becomes mushy, reduce cooking time.
- : To make this recipe gluten-free, use tamari or coconut aminos instead of soy sauce.
- : For meal prep, let the beef and broccoli mixture cool completely before storing in the refrigerator to prevent soggy rice.
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 in the refrigerator for up to 4 days Make-ahead tip: Yes, up to 2 days ahead
Freezing Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep
Not recommended for freezing
How to Reheat Without Drying It Out
Oven: Reheat in the oven at 350°F for 10-15 minutes Microwave: Reheat in the microwave for 1-2 minutes
Recipe Notes
- Chef tip: For extra flavor, add a splash of rice vinegar to the sauce mixture.
- Best substitution: Substitute broccoli with cauliflower or snap peas for a different texture.
- Make-ahead: Prepare the sauce mixture and slice the beef up to 1 day ahead. Store separately in the refrigerator.
- Scaling: This recipe can be easily doubled or tripled for larger batches.
- Troubleshooting: If the sauce is too thick, thin it out with a tablespoon or two of water.
Want to level up this recipe?
Mealthy CrispLid — Crispy beef every time, even in the Instant Pot → Check price on Amazon
Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep
Ingredients
Main Ingredients
- 1 lb beef stir-fry strips
- 4 cups broccoli florets
- 3 cups cooked jasmine rice
Seasonings
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tbsp cornstarch
- 1 tbsp minced garlic
- 1 tbsp grated ginger
- 1/2 tsp red pepper flakes
Optional Toppings
- Green onions
- Sesame seeds
- Sriracha sauce
Instructions
- Step 1: In a small bowl, mix soy sauce, sesame oil, cornstarch, garlic, ginger, and red pepper flakes. Set aside.
- Step 2: Season beef strips with salt and pepper. Heat 1 tbsp oil in a large skillet over medium-high heat. Add beef and cook until browned, about 5 minutes. Remove beef from skillet and set aside.
- Step 3: In the same skillet, add broccoli florets and cook until tender, about 3-4 minutes. Return beef to skillet and pour sauce mixture over beef and broccoli. Stir to combine and cook for an additional 2 minutes.
- Step 4: Divide cooked rice among meal prep containers. Top with beef and broccoli mixture. Let cool before sealing and storing in the refrigerator.
Notes
- Chef tip: For extra flavor, add a splash of rice vinegar to the sauce mixture.
- Best substitution: Substitute broccoli with cauliflower or snap peas for a different texture.
- Make-ahead: Prepare the sauce mixture and slice the beef up to 1 day ahead. Store separately in the refrigerator.
- Scaling: This recipe can be easily doubled or tripled for larger batches.
- Troubleshooting: If the sauce is too thick, thin it out with a tablespoon or two of water.
Storage
- Fridge: Store in the refrigerator for up to 4 days
- Freezer: Not recommended for freezing
- Oven reheat: Reheat in the oven at 350°F for 10-15 minutes
- Microwave reheat: Reheat in the microwave for 1-2 minutes
- Make ahead: Yes, up to 2 days ahead
Nutrition Per Serving
- Calories: 450
- Protein: 40g
- Fat: 14g
- Carbs: 45g
- Fiber: 4g
- Sugar: 3g
- Sodium: 1200mg
- Cholesterol: 80mg
- Sat. Fat: 4g
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 is perfect for meal prep. Let the beef and broccoli mixture cool completely before storing in the refrigerator.
Overcooking can cause broccoli to become mushy. Reduce cooking time to 3-4 minutes to keep it tender and slightly crunchy.
While you can freeze the beef and broccoli mixture, the texture of the rice may become mushy upon thawing. It's best to enjoy this recipe fresh.
Yes, cook the beef and broccoli in the air fryer at 375°F for 8-10 minutes, shaking the basket halfway through.
Reheat in the oven at 350°F for 10-15 minutes or in the microwave for 1-2 minutes.
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!
