Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep

Beef and Broccoli Rice Bowls are the ultimate high-protein meal prep dish. After making this many times, I’ve discovered the trick to keeping the beef tender and the broccoli crisp. You’ll love the fresh, hearty flavors in every bite. Start by cooking the rice, then move on to the beef and broccoli. For a cozy meal, pair it with my Easy Homemade Olive Garden Style Breadsticks. If you love recipes like this, you’ll also enjoy Easy Pesto Zucchini Corn Quinoa Salad for Quick Dinner and Creamy Peach Protein Shake for Quick Summer Breakfast.

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
• 2 cups cooked rice
• 3 tbsp soy sauce
• 2 tbsp sesame oil
• 2 tbsp brown sugar
• 1 tbsp cornstarch
• 3 cloves garlic, minced
• 1 tsp ginger, grated (optional)
• Salt and pepper, to taste
• Optional: Sesame seeds
• Optional: Green onions
• Optional: Sriracha or chili garlic sauce (optional)

How to Make Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep

1. Prepare beef and broccoli: Slice beef thinly against the grain. Toss with 1 tbsp soy sauce, minced garlic, and cornstarch. Steam broccoli until tender-crisp.
2. Cook beef: Heat 1 tbsp sesame oil in a large skillet over high heat. Add beef and cook until browned but not yet cooked through. Remove from skillet and set aside.
3. Make sauce: In the same skillet, combine remaining soy sauce, brown sugar, and 1 tbsp water. Bring to a boil, then reduce heat and simmer until thickened.
4. Stir-fry broccoli: Add remaining sesame oil to skillet. Add broccoli and cook until heated through. Return beef to skillet and toss to coat in sauce.
5. Assemble bowls: Divide cooked rice among bowls. Top with beef and broccoli mixture. Garnish with sesame seeds and green onions. Drizzle with sriracha if desired.

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 an airtight container for up to 4 days. Make-ahead tip: Prepare all ingredients ahead of time. Cook and assemble just before serving.

Freezing Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep

Freeze individual portions for up to 2 months.

How to Reheat Without Drying It Out

Oven: Reheat in the oven at 350°F (180°C) for 10-15 minutes. Microwave: Reheat in the microwave for 1-2 minutes.

Recipe Notes

• Chef tip: Use a sharp knife to slice the beef thinly against the grain for the most tender results.
• Best substitution: Substitute chicken or tofu for the beef if desired.
• Make-ahead: Cook the rice and slice the beef ahead of time. Assemble just before serving.
• Scaling: Easily double or triple the recipe for more servings.
• Troubleshooting: If the sauce is too thick, thin it out with a bit of water.

Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep

⏱

Prep

20 mins

🍳

Cook

15 mins

⏳

Total

35 mins

🍽

Serves

4 servings

🥗

Diet

High Protein

Ingredients

Main Ingredients

• 1 lb beef (sirloin or flank steak)
• 4 cups broccoli florets
• 2 cups cooked rice

Seasonings

• 3 tbsp soy sauce
• 2 tbsp sesame oil
• 2 tbsp brown sugar
• 1 tbsp cornstarch
• 3 cloves garlic, minced
• 1 tsp ginger, grated (optional)
• Salt and pepper, to taste

Optional Toppings

• Sesame seeds
• Green onions
• Sriracha or chili garlic sauce (optional)

Instructions

1. Prepare beef and broccoli: Slice beef thinly against the grain. Toss with 1 tbsp soy sauce, minced garlic, and cornstarch. Steam broccoli until tender-crisp.
2. Cook beef: Heat 1 tbsp sesame oil in a large skillet over high heat. Add beef and cook until browned but not yet cooked through. Remove from skillet and set aside.
3. Make sauce: In the same skillet, combine remaining soy sauce, brown sugar, and 1 tbsp water. Bring to a boil, then reduce heat and simmer until thickened.
4. Stir-fry broccoli: Add remaining sesame oil to skillet. Add broccoli and cook until heated through. Return beef to skillet and toss to coat in sauce.
5. Assemble bowls: Divide cooked rice among bowls. Top with beef and broccoli mixture. Garnish with sesame seeds and green onions. Drizzle with sriracha if desired.

Notes

• Chef tip: Use a sharp knife to slice the beef thinly against the grain for the most tender results.
• Best substitution: Substitute chicken or tofu for the beef if desired.
• Make-ahead: Cook the rice and slice the beef ahead of time. Assemble just before serving.
• Scaling: Easily double or triple the recipe for more servings.
• Troubleshooting: If the sauce is too thick, thin it out with a bit of water.

Storage

• Fridge: Store in an airtight container for up to 4 days.
• Freezer: Freeze individual portions for up to 2 months.
• Oven reheat: Reheat in the oven at 350°F (180°C) for 10-15 minutes.
• Microwave reheat: Reheat in the microwave for 1-2 minutes.
• Make ahead: Prepare all ingredients ahead of time. Cook and assemble just before serving.

Nutrition Per Serving

• Calories: 450
• Protein: 40g
• Fat: 14g
• Carbs: 35g
• Fiber: 4g
• Sugar: 6g
• Sodium: 900mg
• Cholesterol: 80mg
• Sat. Fat: 3g

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

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!