Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep
Easy Beef and Broccoli Rice Bowls for meal prep are ready in just 30 minutes. After making this many times, I’ve perfected the seasoning for a better than takeout flavor. The beef is tender, the broccoli is crispy, and the rice is perfectly cooked. Jump to the recipe card or keep reading for my best tips. If you love recipes like this, you’ll also enjoy Easy Bruschetta with Heirloom Tomatoes and Fresh Basil and Crispy Smashed Potatoes with Olive Tapenade Recipe.
Why This Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep Is Pure Comfort
- Better than takeout flavor
- High protein for muscle recovery
- Easy meal prep for busy weeknights
- 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 strips
- 4 cups broccoli florets
- 2 cups cooked rice
- 3 tbsp soy sauce
- 2 tbsp oyster sauce
- 1 tbsp sesame oil
- 2 cloves garlic, minced
- 1 tbsp grated ginger
- 1/2 tsp red pepper flakes
- Optional: Green onions, sliced
- Optional: Sesame seeds
- Optional: Sriracha or chili garlic sauce
📝 Ingredient Notes
- Beef strips: I use flank or skirt steak for this recipe.
🛒 Tools & Equipment I Recommend
- Sharp knife — Cuts through beef strips easily → See on Amazon
- Wok or large skillet — Provides enough space for cooking beef and broccoli → 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, oyster sauce, sesame oil, minced garlic, grated ginger, and red pepper flakes. Set aside.
- Step 2: Heat a large wok or skillet over medium-high heat. Add beef strips and cook until browned, about 3-4 minutes. Remove beef from wok and set aside.
- Step 3: In the same wok, add broccoli florets and cook until tender-crisp, about 2-3 minutes. Return beef to wok and pour sauce over beef and broccoli. Stir to combine and cook for an additional 1-2 minutes.
- Step 4: Divide cooked rice among meal prep containers. Top with beef and broccoli mixture. Garnish with optional toppings and serve.
Cook's Tips for Perfect Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep
- : To prevent overcooking, remove beef from wok as soon as it's browned.
- Common mistake and fix: If beef is tough, make sure to slice it against the grain before cooking.
- : For extra flavor, marinate beef in soy sauce and oyster sauce for 30 minutes before cooking.
- : To make this recipe gluten-free, use tamari instead of soy sauce.
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: Meal prep up to 2 days ahead
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: For extra flavor, use a combination of dark and light soy sauce.
- Best substitution: You can substitute the beef with chicken or tofu.
- Make-ahead: Meal prep this recipe up to 2 days ahead.
- Scaling: This recipe can easily be doubled or tripled for larger batches.
- Troubleshooting: If beef is tough, try marinating it in the sauce for 30 minutes before cooking.
Want to level up this recipe?
Instant Pot — Cooks rice perfectly every time → Check price on Amazon
Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep
Ingredients
Main Ingredients
- 1 lb beef strips
- 4 cups broccoli florets
- 2 cups cooked rice
Seasonings
- 3 tbsp soy sauce
- 2 tbsp oyster sauce
- 1 tbsp sesame oil
- 2 cloves garlic, minced
- 1 tbsp grated ginger
- 1/2 tsp red pepper flakes
Optional Toppings
- Green onions, sliced
- Sesame seeds
- Sriracha or chili garlic sauce
Instructions
- Step 1: In a small bowl, mix soy sauce, oyster sauce, sesame oil, minced garlic, grated ginger, and red pepper flakes. Set aside.
- Step 2: Heat a large wok or skillet over medium-high heat. Add beef strips and cook until browned, about 3-4 minutes. Remove beef from wok and set aside.
- Step 3: In the same wok, add broccoli florets and cook until tender-crisp, about 2-3 minutes. Return beef to wok and pour sauce over beef and broccoli. Stir to combine and cook for an additional 1-2 minutes.
- Step 4: Divide cooked rice among meal prep containers. Top with beef and broccoli mixture. Garnish with optional toppings and serve.
Notes
- Chef tip: For extra flavor, use a combination of dark and light soy sauce.
- Best substitution: You can substitute the beef with chicken or tofu.
- Make-ahead: Meal prep this recipe up to 2 days ahead.
- Scaling: This recipe can easily be doubled or tripled for larger batches.
- Troubleshooting: If beef is tough, try marinating it in the sauce for 30 minutes before cooking.
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: Meal prep up to 2 days ahead
Nutrition Per Serving
- Calories: 450
- Protein: 35g
- Fat: 15g
- Carbs: 35g
- Fiber: 3g
- Sugar: 4g
- Sodium: 1200mg
- Cholesterol: 75mg
- Sat. Fat: 3.5g
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. It will keep in the fridge for up to 4 days.
Make sure to slice the beef against the grain before cooking. Also, try marinating it in the sauce for 30 minutes before cooking.
Yes, you can freeze individual portions for up to 2 months. Thaw overnight in the fridge before reheating.
Yes, you can cook the beef and broccoli in the air fryer at 375°F for 8-10 minutes.
You can substitute the beef with chicken or tofu.
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!
