If you love takeout-style beef and broccoli but want something fresher and lighter, this meal prep stir-fry is a winner. It’s fast, full of flavor, and built to hold up well in the fridge for a few days. The sauce is savory, slightly sweet, and coats every bite without being heavy.
You’ll sear thin slices of beef, toss in crisp-tender broccoli, and finish with a glossy sauce that comes together in minutes. Make a batch on Sunday and you’ve got lunches ready to go.
Why This Recipe Works
This recipe relies on a few smart techniques to deliver big flavor fast. A quick cornstarch marinade tenderizes the beef and helps it sear nicely.
Blanching or steaming the broccoli before stir-frying keeps it bright and crisp—never mushy. The sauce uses pantry staples to balance salty, sweet, and umami notes. Everything cooks in one pan, and the ingredients are easy to scale for meal prep. It’s satisfying, budget-friendly, and packs well with rice or noodles.
Shopping List
- Beef: 1.5 pounds flank steak or sirloin, thinly sliced against the grain
- Broccoli: 6–7 cups florets (about 2 medium heads)
- Garlic: 4 cloves, minced
- Ginger: 1 tablespoon fresh, minced (or 1 teaspoon ground in a pinch)
- Green onions: 3–4, sliced (optional for garnish)
- Neutral oil: Avocado, canola, or grapeseed oil
- Sesame oil: For finishing
- Cornstarch: For marinating beef and thickening the sauce
- Soy sauce or tamari: Low-sodium preferred
- Oyster sauce: Adds depth (can substitute hoisin for a sweeter profile)
- Rice vinegar: Or unseasoned rice wine vinegar
- Brown sugar or honey: A touch for balance
- Beef or chicken broth: Low-sodium
- Red pepper flakes or chili-garlic sauce: Optional heat
- Cooked rice or noodles: For serving and meal prep bowls
- Sesame seeds: Optional garnish
Step-by-Step Instructions
- Prep the beef: Freeze the steak for 20–30 minutes to firm it up.
Slice very thinly against the grain. In a bowl, toss beef with 1 tablespoon soy sauce and 1 tablespoon cornstarch. Set aside for 10–15 minutes.
- Make the sauce: In a measuring cup, whisk 1/3 cup soy sauce, 2 tablespoons oyster sauce, 1 tablespoon rice vinegar, 1 tablespoon brown sugar or honey, 1 cup broth, 1 tablespoon cornstarch, and a pinch of red pepper flakes.
Taste and adjust sweetness or salt as needed.
- Par-cook the broccoli: Steam or blanch florets for 1–2 minutes until bright green and just tender. Drain well and pat dry so they stir-fry instead of steam.
- Heat the pan: Set a large skillet or wok over high heat. Add 1 tablespoon neutral oil and swirl to coat until shimmering.
- Sear the beef in batches: Add half the beef in a single layer.
Let it sear undisturbed for 60–90 seconds, then stir-fry another minute until just browned. Transfer to a plate. Repeat with remaining beef, adding oil if needed.
- Aromatics: Reduce heat to medium-high.
Add a bit more oil if the pan is dry. Stir-fry garlic and ginger for 20–30 seconds until fragrant.
- Broccoli time: Add broccoli to the pan and toss for 1–2 minutes to pick up flavor and slight char.
- Sauce and finish: Return beef and any juices to the pan. Stir the sauce (cornstarch settles), then pour it in.
Cook, tossing, for 1–2 minutes until the sauce thickens and coats everything. Drizzle with 1 teaspoon sesame oil. Sprinkle green onions and sesame seeds if using.
- Taste and adjust: Add a splash of soy for salt, more vinegar for brightness, or a pinch of sugar if it tastes too salty.
- Serve or portion: Spoon over rice or noodles and portion into meal prep containers.
Let cool slightly before sealing.
Storage Instructions
- Refrigerator: Store in airtight containers for 3–4 days. Keep rice and stir-fry together or separate—both work well.
- Freezer: Freeze up to 2 months. For best texture, undercook the broccoli slightly and use rice instead of noodles.
- Reheating: Microwave covered on medium power for 1–2 minutes, stir, then another 30–60 seconds.
Or reheat in a skillet with a splash of water to loosen the sauce.
- Meal prep tip: Add a lime wedge or extra green onions after reheating to refresh flavors.
Health Benefits
- Protein-rich: Lean beef delivers iron, zinc, and B vitamins to support energy and muscle recovery.
- Fiber and micronutrients: Broccoli brings fiber, vitamin C, vitamin K, folate, and antioxidants.
- Balanced macros: Pairing beef and broccoli with rice or whole grains offers a satisfying balance of protein, carbs, and fats.
- Customizable sodium: Using low-sodium soy sauce and broth helps you control salt without sacrificing flavor.
What Not to Do
- Don’t overcrowd the pan: The beef will steam and turn tough. Sear in batches for a proper brown crust.
- Don’t skip drying the broccoli: Wet florets dilute the sauce and prevent searing.
- Don’t overcook the beef: Thin slices need just a couple of minutes. Overcooking dries them out quickly.
- Don’t add the sauce too early: Thicken at the end to keep the broccoli crisp and the beef tender.
- Don’t forget to stir the sauce: Cornstarch sinks.
Give it a quick whisk before pouring it in.
Recipe Variations
- Low-carb: Serve with cauliflower rice and reduce the sweetener to 1 teaspoon.
- Gluten-free: Use tamari instead of soy sauce and confirm oyster sauce is gluten-free, or use a certified GF alternative.
- Extra veggies: Add snap peas, sliced bell peppers, or mushrooms. Stir-fry quickly so they don’t soften too much for meal prep.
- Spicy kick: Add 1–2 teaspoons chili-garlic sauce or a drizzle of chili oil at the end.
- Budget swap: Use ground beef. Brown it well, drain excess fat, then proceed with aromatics, broccoli, and sauce.
- No oyster sauce: Use hoisin for a sweeter profile and add a splash of fish sauce or a bit more soy for depth.
- Citrus finish: Squeeze half a lime over the finished stir-fry for brightness without extra salt.
FAQ
What cut of beef works best?
Flank steak or sirloin are great because they’re flavorful and tender when sliced thinly against the grain.
Skirt steak also works, though it can be a bit chewier. If using chuck, slice very thin and marinate a bit longer.
Can I use frozen broccoli?
Yes, but keep it partially frozen when it hits the pan to avoid mushiness. Skip blanching and stir-fry straight from frozen over high heat until just tender before adding the sauce.
How do I keep the beef tender?
Slice against the grain, use a light cornstarch marinade, and don’t overcook it.
High heat and quick searing are key. Resting the beef briefly before returning it to the pan also helps.
Is there a soy-free option?
Try coconut aminos for the soy sauce and a soy-free “oyster” mushroom sauce if available. You may need to add a pinch of salt since coconut aminos are sweeter and less salty.
Can I make it ahead without the sauce thickening too much?
Yes.
Thin the sauce with a splash of water or broth when reheating. You can also reserve a couple tablespoons of the sauce and stir it in after reheating to freshen the texture.
What’s the best rice for meal prep?
Medium-grain or jasmine rice holds up well. Brown rice is sturdy and adds more fiber.
Let rice cool slightly before sealing containers to reduce condensation.
How spicy is this?
It’s mild as written. Increase red pepper flakes or add chili-garlic sauce to taste. Keep spice on the side if prepping for a crowd.
Can I skip cornstarch?
You can use arrowroot or tapioca starch for a similar thickening effect.
If you skip it entirely, the sauce will be thinner—still tasty, just less glossy and clingy.
Final Thoughts
This Beef & Broccoli Meal Prep Stir-Fry is simple cooking that fits real life: fast, flavorful, and dependable. With a few smart steps—thin slices, hot pan, crisp broccoli—you’ll get that takeout taste with fresher ingredients and better balance. Make a double batch, portion it with rice, and you’ve got a week of satisfying lunches you’ll actually look forward to.
It’s the kind of recipe you’ll keep coming back to.
Beef & Broccoli Meal Prep Stir-Fry - Quick, Flavorful, and Weeknight Friendly
Ingredients
Method
- Prep the beef: Freeze the steak for 20–30 minutes to firm it up. Slice very thinly against the grain. In a bowl, toss beef with 1 tablespoon soy sauce and 1 tablespoon cornstarch. Set aside for 10–15 minutes.
- Make the sauce: In a measuring cup, whisk 1/3 cup soy sauce, 2 tablespoons oyster sauce, 1 tablespoon rice vinegar, 1 tablespoon brown sugar or honey, 1 cup broth, 1 tablespoon cornstarch, and a pinch of red pepper flakes. Taste and adjust sweetness or salt as needed.
- Par-cook the broccoli: Steam or blanch florets for 1–2 minutes until bright green and just tender. Drain well and pat dry so they stir-fry instead of steam.
- Heat the pan: Set a large skillet or wok over high heat. Add 1 tablespoon neutral oil and swirl to coat until shimmering.
- Sear the beef in batches: Add half the beef in a single layer. Let it sear undisturbed for 60–90 seconds, then stir-fry another minute until just browned. Transfer to a plate. Repeat with remaining beef, adding oil if needed.
- Aromatics: Reduce heat to medium-high. Add a bit more oil if the pan is dry. Stir-fry garlic and ginger for 20–30 seconds until fragrant.
- Broccoli time: Add broccoli to the pan and toss for 1–2 minutes to pick up flavor and slight char.
- Sauce and finish: Return beef and any juices to the pan. Stir the sauce (cornstarch settles), then pour it in. Cook, tossing, for 1–2 minutes until the sauce thickens and coats everything. Drizzle with 1 teaspoon sesame oil. Sprinkle green onions and sesame seeds if using.
- Taste and adjust: Add a splash of soy for salt, more vinegar for brightness, or a pinch of sugar if it tastes too salty.
- Serve or portion: Spoon over rice or noodles and portion into meal prep containers. Let cool slightly before sealing.
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