Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep

Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep. After making this many times, I’ve perfected the crispy beef and tender broccoli. The secret? Cooking the broccoli separately. Jump to the recipe or keep reading for my best tips. If you love recipes like this, you’ll also enjoy Easy Coconut Milk Snack Cake Recipe for Cozy Desserts and Korean BBQ Meatball Rice Bowls Easy Weeknight Dinner.

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 flank steak
• 4 cups broccoli florets
• 3 cups cooked jasmine rice
• 1/4 cup soy sauce
• 2 tbsp oyster sauce
• 1 tbsp sesame oil
• 1 tbsp cornstarch
• 1 tbsp minced garlic
• 1 tbsp grated ginger
• 1/2 tsp red pepper flakes
• Optional: Sesame seeds
• Optional: Green onions
• Optional: Sriracha

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

1. Step 1: Slice the flank steak thinly against the grain. Season with salt and pepper.
2. Step 2: Heat 1 tbsp of oil in a large skillet over medium-high heat. Add the steak and cook until browned, about 2-3 minutes per side. Remove from skillet and set aside.
3. Step 3: In the same skillet, add the broccoli florets and cook until tender, about 5 minutes. Remove from skillet and set aside.
4. Step 4: In a small bowl, whisk together soy sauce, oyster sauce, sesame oil, cornstarch, garlic, ginger, and red pepper flakes.
5. Step 5: Add the sauce to the skillet and bring to a simmer. Add the cooked steak and broccoli back to the skillet. Cook until the sauce has thickened, about 2-3 minutes.
6. Step 6: Divide the cooked rice among bowls. Top with the beef and broccoli mixture. Garnish with sesame seeds, green onions, and 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: You can make the rice and slice the steak ahead of time.

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 for 10-15 minutes. Microwave: Reheat in the microwave for 1-2 minutes.

Recipe Notes

• Chef tip: To make this recipe faster, use a rice cooker or instant rice.
• Best substitution: You can substitute the broccoli with cauliflower or bell peppers.
• Make-ahead: You can make this recipe up to 2 days ahead of time.
• 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 bit of water.

Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep

⏱

Prep

15 mins

🍳

Cook

20 mins

⏳

Total

35 mins

🍽

Serves

4 servings

🥗

Diet

High Protein

Ingredients

Main Ingredients

• 1 lb flank steak
• 4 cups broccoli florets
• 3 cups cooked jasmine rice

Seasonings

• 1/4 cup soy sauce
• 2 tbsp oyster sauce
• 1 tbsp sesame oil
• 1 tbsp cornstarch
• 1 tbsp minced garlic
• 1 tbsp grated ginger
• 1/2 tsp red pepper flakes

Optional Toppings

• Sesame seeds
• Green onions
• Sriracha

Instructions

1. Step 1: Slice the flank steak thinly against the grain. Season with salt and pepper.
2. Step 2: Heat 1 tbsp of oil in a large skillet over medium-high heat. Add the steak and cook until browned, about 2-3 minutes per side. Remove from skillet and set aside.
3. Step 3: In the same skillet, add the broccoli florets and cook until tender, about 5 minutes. Remove from skillet and set aside.
4. Step 4: In a small bowl, whisk together soy sauce, oyster sauce, sesame oil, cornstarch, garlic, ginger, and red pepper flakes.
5. Step 5: Add the sauce to the skillet and bring to a simmer. Add the cooked steak and broccoli back to the skillet. Cook until the sauce has thickened, about 2-3 minutes.
6. Step 6: Divide the cooked rice among bowls. Top with the beef and broccoli mixture. Garnish with sesame seeds, green onions, and sriracha if desired.

Notes

• Chef tip: To make this recipe faster, use a rice cooker or instant rice.
• Best substitution: You can substitute the broccoli with cauliflower or bell peppers.
• Make-ahead: You can make this recipe up to 2 days ahead of time.
• 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 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 for 10-15 minutes.
• Microwave reheat: Reheat in the microwave for 1-2 minutes.
• Make ahead: You can make the rice and slice the steak ahead of time.

Nutrition Per Serving

• Calories: 450
• Protein: 40g
• Fat: 12g
• Carbs: 45g
• Fiber: 4g
• Sugar: 4g
• Sodium: 1200mg
• Cholesterol: 60mg
• 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!