Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep

Easy Beef and Broccoli Rice Bowls for Meal Prep are the perfect high protein, low carb lunch option. After making this many times, I’ve discovered the trick to getting that restaurant-quality taste at home. The crispy beef and vibrant broccoli in this dish will make your taste buds dance. Keep reading for my best tips or jump to the recipe card. If you love recipes like this, you’ll also enjoy Roasted Strawberry Basil Ice Cream with a Lime Twist and Easy No-Bake Ricotta Cups with Honey and Pistachios.

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
• 2 cups cooked jasmine rice
• 1/4 cup soy sauce
• 2 tbsp oyster sauce
• 1 tbsp sesame oil
• 1 tbsp minced garlic
• 1 tbsp grated ginger
• 1/2 tsp red pepper flakes
• Optional: Sesame seeds
• Optional: Green onions
• Optional: Sriracha or chili garlic sauce

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

1. Step 1: In a small bowl, mix soy sauce, oyster sauce, sesame oil, garlic, ginger, and red pepper flakes. Set aside.
2. Step 2: Heat a large skillet over medium-high heat. Add beef strips and cook until browned and crispy, about 5-7 minutes. Remove beef from skillet and set aside.
3. Step 3: In the same skillet, add broccoli florets and cook until tender-crisp, about 3-5 minutes. Stir in the sauce mixture and cooked beef. Cook for an additional 2 minutes.
4. Step 4: Divide cooked rice among 4 meal prep containers. Top each with beef and broccoli mixture. Garnish with sesame seeds, green onions, and Sriracha or chili garlic sauce 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 the fridge for up to 4 days. Make-ahead tip: This dish can be made ahead of time and reheated as needed.

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 2-3 minutes.

Recipe Notes

• Chef tip: To make this dish gluten-free, use tamari or coconut aminos instead of soy sauce.
• Best substitution: You can substitute the broccoli with cauliflower or bell peppers.
• Make-ahead: This dish can be made ahead of time and reheated as needed.
• Scaling: This recipe can easily be doubled or tripled to serve more people.
• Troubleshooting: If the beef is not browning, increase the heat or add a little oil to the skillet.

Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep

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Prep

15 minutes

🍳

Cook

15 minutes

⏳

Total

30 minutes

🍽

Serves

4 servings

🥗

Diet

High Protein, Low Carb

Ingredients

Main Ingredients

• 1 lb beef stir-fry strips
• 4 cups broccoli florets
• 2 cups cooked jasmine rice

Seasonings

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

Optional Toppings

• Sesame seeds
• Green onions
• Sriracha or chili garlic sauce

Instructions

1. Step 1: In a small bowl, mix soy sauce, oyster sauce, sesame oil, garlic, ginger, and red pepper flakes. Set aside.
2. Step 2: Heat a large skillet over medium-high heat. Add beef strips and cook until browned and crispy, about 5-7 minutes. Remove beef from skillet and set aside.
3. Step 3: In the same skillet, add broccoli florets and cook until tender-crisp, about 3-5 minutes. Stir in the sauce mixture and cooked beef. Cook for an additional 2 minutes.
4. Step 4: Divide cooked rice among 4 meal prep containers. Top each with beef and broccoli mixture. Garnish with sesame seeds, green onions, and Sriracha or chili garlic sauce if desired.

Notes

• Chef tip: To make this dish gluten-free, use tamari or coconut aminos instead of soy sauce.
• Best substitution: You can substitute the broccoli with cauliflower or bell peppers.
• Make-ahead: This dish can be made ahead of time and reheated as needed.
• Scaling: This recipe can easily be doubled or tripled to serve more people.
• Troubleshooting: If the beef is not browning, increase the heat or add a little oil to the skillet.

Storage

• Fridge: Store in the fridge 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 2-3 minutes.
• Make ahead: This dish can be made ahead of time and reheated as needed.

Nutrition Per Serving

• Calories: 420
• Protein: 38g
• Fat: 12g
• Carbs: 30g
• Fiber: 4g
• Sugar: 4g
• Sodium: 1200mg
• Cholesterol: 70mg
• 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

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!