My mom used to order beef and broccoli every Friday night. The problem? It was always swimming in oil, the beef was chewy, and I’d feel sluggish afterward. So I started making my own version – less grease, more protein, and somehow even better than what we used to order. This recipe has become my go-to for busy weeknights when I want something satisfying without the takeout guilt.
This high-protein beef and broccoli comes together in just 30 minutes and packs around 35 grams of protein per serving. The beef stays incredibly tender thanks to a quick marinade, and the broccoli keeps its snap. It’s perfect for anyone looking for a balanced, flavorful dinner that doesn’t require any special skills. The sauce is savory with a hint of sweetness – not too salty like takeout versions often are.
Why This Recipe Works
The secret to restaurant-quality beef and broccoli at home is all about technique. You’ll marinate the beef for just 15 minutes with cornstarch, which creates a protective coating that keeps it tender. Blanching the broccoli separately means it stays crisp-tender instead of getting mushy. And the sauce? It’s a simple mix of soy sauce, oyster sauce, and a touch of honey that coats everything without drowning it.
I’ve tested this with both regular flank steak and sirloin, and both work beautifully. If you’re meal prepping, this reheats surprisingly well – much better than takeout ever does. You can even try a beef and broccoli crock pot version if you want to set it and forget it, though I’ll admit the stovetop method gives you better texture.
Ingredients
For the Beef Marinade:
- 450g (1 lb) flank steak or sirloin, thinly sliced against the grain
- 2 tbsp soy sauce
- 1 tbsp cornstarch
- 1 tsp sesame oil
- 1/4 tsp black pepper
For the Sauce:
- 60ml (1/4 cup) low-sodium soy sauce
- 2 tbsp oyster sauce (substitute: hoisin sauce)
- 1 tbsp honey or brown sugar
- 2 tsp cornstarch
- 120ml (1/2 cup) beef broth or water
- 1 tsp fresh grated ginger
- 2 cloves garlic, minced
For the Stir-Fry:
- 300g (3 cups) broccoli florets
- 2 tbsp vegetable oil, divided
- 1/4 tsp red pepper flakes (optional)
- 1 tsp sesame seeds for garnish
- 2 green onions, sliced
Instructions
Step 1: Marinate the Beef Slice the beef thinly against the grain into strips about 1/4-inch thick. Combine with soy sauce, cornstarch, sesame oil, and black pepper in a bowl. Mix well and let sit for 15 minutes at room temperature. This step tenderizes the meat and helps it stay juicy.
Step 2: Prepare the Sauce Whisk together soy sauce, oyster sauce, honey, cornstarch, beef broth, ginger, and garlic in a small bowl. Set aside. The cornstarch will thicken the sauce, so make sure it’s fully dissolved.
Step 3: Blanch the Broccoli Bring a pot of water to boil. Add broccoli florets and cook for 2 minutes until bright green and slightly tender. Drain and immediately rinse with cold water to stop cooking. Pat dry with a towel.
Step 4: Sear the Beef Heat 1 tbsp vegetable oil in a large skillet or wok over high heat until smoking. Add half the beef in a single layer. Sear for 1-2 minutes without moving until browned. Flip and cook another minute. Remove to a plate. Repeat with remaining beef, adding more oil if needed. Don’t overcrowd the pan or the beef will steam instead of sear.
Step 5: Cook the Aromatics In the same pan, reduce heat to medium. Add remaining oil if the pan looks dry. Toss in red pepper flakes and cook for 10 seconds until fragrant.
Step 6: Combine Everything Return beef and any juices to the pan. Add blanched broccoli. Give the sauce a quick stir and pour it over everything. Toss continuously for 1-2 minutes until the sauce thickens and coats the beef and broccoli evenly. Everything should look glossy.
Step 7: Finish and Serve Remove from heat. Garnish with sesame seeds and sliced green onions. Serve immediately over rice, quinoa, or cauliflower rice.
Recipe Information
Servings: 4 Prep Time: 15 minutes (plus 15 minutes marinating) Cook Time: 15 minutes Total Time: 30 minutes (plus marinating) Difficulty Level: Easy Equipment Needed: Large skillet or wok, pot for blanching, whisk, cutting board, sharp knife
Nutritional Benefits
This dish is a protein powerhouse. Each serving delivers about 35-38 grams of protein from the beef, which helps with muscle recovery and keeps you full for hours. The broccoli adds fiber, vitamin C, and vitamin K. By making it at home, you control the sodium and oil content, making it significantly healthier than typical takeout versions that can have 1500+ mg of sodium per serving.
If you’re following a high-protein diet, this pairs perfectly with other protein-rich meals throughout your week. It’s also naturally low in carbs if you skip the rice or serve it with cauliflower rice instead.
Variations and Substitutions
Ground Beef Version: Want to try ground beef and broccoli instead? Brown 450g of lean ground beef, drain excess fat, then proceed with the sauce and broccoli. It’s faster and more budget-friendly, though you’ll lose that classic sliced beef texture.
Crockpot Method: For crockpot beef and broccoli, place raw sliced beef and sauce ingredients in your slow cooker. Cook on low for 3-4 hours. Add blanched broccoli in the last 30 minutes. The beef becomes incredibly tender, though the broccoli can get softer than some people prefer.
Protein Swaps: Chicken thighs or shrimp work beautifully with this sauce. Adjust cooking times accordingly – chicken needs 5-6 minutes, shrimp only needs 3-4 minutes.
Vegetable Additions: Sliced bell peppers, snap peas, or mushrooms are excellent additions. Add them when you add the broccoli.
Sauce Adjustments: For a thicker sauce, add an extra teaspoon of cornstarch. For a spicier kick, add sriracha or double the red pepper flakes.
Storage and Meal Prep Tips
Store leftovers in an airtight container in the fridge for up to 4 days. The beef stays tender surprisingly well, and while the broccoli softens slightly, it’s still delicious. Reheat gently in a skillet over medium heat with a splash of water to loosen the sauce, or microwave in 30-second intervals.
For meal prep, cook the full recipe and divide into four containers with rice or your preferred grain. This makes for excellent work lunches. You can also prep the components separately – marinate the beef and store it raw, blanch the broccoli, and mix the sauce. When you’re ready to eat, the stir-fry takes just 10 minutes.
I don’t recommend freezing this dish, as the broccoli gets mushy and the sauce separates when thawed.
Serving Suggestions
This beef and broccoli shines when served over steamed jasmine rice or brown rice. For a lower-carb option, cauliflower rice or quinoa works great. I sometimes add a fried egg on top for extra protein and richness.
Pair it with simple sides like cucumber salad, miso soup, or edamame. If you’re making a full Chinese-inspired dinner spread, try serving it alongside 20-minute veggie fried rice or sticky salmon rice bowls.
For drinks, green tea or sparkling water with lime complements the savory flavors nicely.
Common Mistakes to Avoid
Slicing beef with the grain: This makes it chewy and tough. Always slice against the grain – look for the lines in the meat and cut perpendicular to them.
Overcrowding the pan: If you pile all the beef in at once, it steams instead of searing. Work in batches for the best browning.
Overcooking the broccoli: Mushy broccoli is the worst. Blanching for just 2 minutes and shocking in cold water keeps it crisp.
Skipping the marinade: Those 15 minutes make a huge difference in tenderness. Don’t rush it.
Using high-sodium soy sauce: Regular soy sauce plus oyster sauce can make this dish unbearably salty. Stick with low-sodium versions.
Why This Beats Takeout
When I make this at home, I know exactly what’s going into it. Most takeout beef and broccoli is loaded with cornstarch, sugar, and way too much oil. This version has a balanced sauce that lets the beef and vegetables shine. Plus, you’re getting quality beef that’s not been sitting under a heat lamp.
The texture is better too. Takeout broccoli is often overcooked and limp. Homemade means you control doneness. And the best part? It’s ready in the same amount of time it would take to order and pick up takeout, but it costs about half as much.
If you love quick and satisfying dinners, check out more quick easy meals that rival your favorite restaurants.
Tips for Success
Use a very hot pan: High heat is crucial for that restaurant-style sear. If your pan isn’t hot enough, the beef will release moisture and boil instead of brown.
Prep everything first: Stir-frying moves fast. Have your beef marinated, broccoli blanched, and sauce mixed before you start cooking.
Don’t stir constantly: When searing beef, let it sit undisturbed for the first minute to develop a good crust.
Taste and adjust: Before serving, taste the sauce. Need more sweetness? Add a drizzle of honey. Too thick? Splash in a bit of water.
Garnish matters: Those sesame seeds and green onions aren’t just for looks – they add texture and freshness that make the dish feel complete.
More Protein-Packed Dinners
If you’re enjoying this high-protein approach to dinner, you’ll love high-protein pasta with cottage cheese for a creamy, satisfying meal. The teriyaki chicken rice bowls offer similar convenience with a different flavor profile. And for something lighter but equally protein-rich, try the Korean beef bulgogi bowls.
Looking for more weeknight dinners that come together fast? The 20-minute chicken stir-fry uses a similar technique with different vegetables. Or if you’re in the mood for seafood, garlic butter shrimp is ready even faster.
Final Thoughts
This high-protein beef and broccoli has earned its spot in my weekly dinner rotation. It’s one of those recipes that feels special enough for company but easy enough for a Tuesday night. The leftovers actually make me excited for lunch the next day, which is saying something.
The best part? Once you’ve made it a couple times, you won’t need to look at the recipe anymore. The steps become second nature, and you can adjust the sauce to your exact preferences. Some weeks I make it spicier, other times I add extra vegetables – it’s endlessly adaptable.
Give this a try next time you’re tempted to order takeout. I think you’ll be surprised at how much better homemade can be. And if you make it, I’d love to know what you think. Did you try any variations? Serve it with anything unexpected?
