The Crave Begins
When hunger hits and I need something hearty, high-protein, and fast—steak and broccoli stir-fry is my go-to. There’s just something deeply satisfying about juicy seared steak mingling with tender-crisp broccoli, all coated in a rich, garlicky stir-fry sauce that hits every salty, savory, umami-loving note. It’s got that classic takeout feel, but I’m telling you—it’s cleaner, quicker, and way better when you make it at home. I built this recipe to work for weeknights, gym refuels, or even an impromptu dinner with friends when I need to impress without the stress.
Plus, you’ll only need one pan, 30 minutes, and a short list of fresh ingredients to bring this high-protein powerhouse to life. Whether you’re following a low-carb plan, looking for a quick skillet dinner, or just love bold flavors with crisp veggies, this steak and broccoli stir-fry is made for your table. And it’s so flexible—serve it over rice, cauliflower rice, noodles, or eat it straight from the pan (no judgment!).
Steak and Broccoli Stir-Fry: Easy, High-Protein Dinner in 30 Minutes
Ingredients
- 1 lb flank steak or sirloin thinly sliced against the grain
- 1 large head of broccoli chopped into bite-size florets
- 3 cloves garlic minced
- 1 tsp fresh ginger grated (or 1/2 tsp ground ginger)
- 2 tbsp olive oil
- 2 tbsp soy sauce or tamari for gluten-free
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 1 tsp cornstarch mixed with 2 tbsp water slurry
- Salt and pepper to taste
Instructions
- Marinate the Steak:Toss the sliced steak in soy sauce, rice vinegar, and sesame oil. Let it sit while prepping the rest.
- Prep the Broccoli:Steam or microwave the broccoli for 2-3 minutes until bright green but still crisp. Set aside.
- Sear the Steak:Heat 1 tbsp olive oil in a large skillet or wok over high heat. Add steak in a single layer (in batches if needed). Sear 1-2 minutes per side until browned. Remove and set aside.
- Make the Stir-Fry Sauce:– In the same pan, add the remaining olive oil, garlic, and ginger. Cook until fragrant, about 30 seconds. Add steamed broccoli, stir, then return steak to the pan.– Pour in the cornstarch slurry and stir until everything is glossy and coated.
- Serve:Serve hot as is or over cauliflower rice for a low-carb option.
Notes
Secret Tips from My Kitchen
- Slice steak thinly and against the grain. This keeps it tender and easier to chew—especially important for leaner cuts like flank or sirloin.
- Flash-cook on high heat. A hot pan gives you that savory sear without overcooking the beef or broccoli.
- Use cornstarch in the marinade. Just a teaspoon helps lock in moisture and creates that glossy finish when the sauce hits the pan.
- Steam broccoli slightly before stir-frying. This helps it cook faster and stay bright green with a little crunch.
- Add the sauce at the end. Stirring it in just before serving prevents sogginess and keeps the flavors punchy and bold.
Flavor Snapshot
- Course: Dinner, Meal Prep, Lunch
- Cuisine: Asian-Inspired, American
- Skill Level: Beginner
- Difficulty Level: Easy
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Servings: 4
- Main Ingredients: Flank steak, broccoli florets, garlic, soy sauce, sesame oil
- Best For: Weeknight dinners, high-protein meal prep, low-carb days, clean eating resets
Fuel Facts (Per Serving)
- Calories: 355 kcal
- Protein: 33g
- Carbohydrates: 12g
- Fiber: 3g
- Fat: 20g
- Saturated Fat: 4.5g
- Sodium: 750mg
Budget Breakdown
| Ingredient | Cost Estimate |
|---|---|
| Flank steak (1 lb) | $9.50 |
| Broccoli (1 large head) | $2.00 |
| Garlic + Ginger | $0.50 |
| Soy sauce + Rice vinegar | $1.00 |
| Sesame oil | $0.80 |
| Olive oil | $0.30 |
| Cornstarch + Seasonings | $0.40 |
| Total (4 servings) | $14.50 |
| Cost per Serving | $3.63 |
What’s the Big Deal?
High-Protein, Low-Carb Comfort Food
This steak and broccoli stir-fry brings the perfect balance of comfort and clean eating. Packed with lean, high-quality beef, crisp-tender broccoli, and a rich yet lightened-up stir-fry sauce, this dish delivers all the bold flavors of takeout while keeping your macros in check. It’s an ideal high-protein dinner recipe for anyone following a low-carb meal plan, a post-workout recovery meal, or simply trying to reduce processed carbs without sacrificing satisfaction.
According to Healthline, beef is an excellent source of iron, zinc, and vitamin B12, all of which are essential for muscle recovery, immune function, and maintaining healthy energy levels—especially important if you’re active or strength training.
Naturally Gluten-Free and Dairy-Free
This beef and broccoli stir-fry skips the dairy and refined grains while still bringing plenty of bold umami flavor. Just swap in tamari or coconut aminos in place of soy sauce to keep it entirely gluten-free. There’s no need for cheese, cream, or flour—this stir-fry stays clean eating approved with every bite.
Whether you’re following a gluten-free diet, avoiding dairy, or doing a short-term elimination reset, this dish checks all the boxes.
Meal Prep and Family Friendly
One of the best things about this easy steak stir-fry is how well it holds up for meal prep. You can cook everything in under 30 minutes, portion it out into containers, and enjoy ready-to-reheat dinners or protein-packed lunches all week long. The broccoli maintains its structure and bite, while the steak remains juicy when stored and reheated properly.
Even picky eaters won’t put up a fight—there’s something familiar and cozy about a bowl of beef and broccoli stir-fry, especially when served hot off the skillet or over a bed of fluffy jasmine rice or cauliflower rice.
Heart-Healthy Ingredients
While red meat often gets a bad rap, when you choose lean cuts of steak and pair them with high-antioxidant vegetables like broccoli, garlic, and ginger, you’ve got yourself a nutrient-rich powerhouse. According to the Cleveland Clinic, incorporating lean animal proteins and vegetables rich in antioxidants can reduce inflammation, support cardiovascular health, and provide key nutrients like potassium and magnesium.
Add in a drizzle of heart-healthy olive oil and a sauce made from low-sodium tamari, garlic, and ginger—and you’ve got a flavor-packed dish that does more than just satisfy hunger. It supports your health goals with every bite.
From My Kitchen Notes
This dish is a nod to my college days—when I was cooking for performance, not just flavor. I needed food that worked hard for me: lean proteins, loads of greens, and quick prep. That’s how this steak and broccoli stir-fry came to life. I used to batch it on Sundays and portion it out with brown rice for the week. But somewhere along the line, I realized this humble skillet meal was more than just a meal prep solution—it was downright delicious.
Now, I elevate it a bit. I go for better cuts of steak, fresh ginger, and a touch of sesame oil to bring in depth and richness. You can even swap out the base—sometimes I toss it over soba noodles or go low-carb with cauliflower rice. It’s incredibly forgiving, fast, and delivers that flavor punch that makes you forget it’s healthy.
And here’s the kicker: if you’re feeding a family, this stir-fry is a serious crowd-pleaser. Kids devour it. Adults go back for seconds. It doesn’t matter if they’re keto, paleo, or just hungry—it works.
Grocery Game Plan
Ingredients
- 1 lb flank steak or sirloin, thinly sliced against the grain
- 1 large head of broccoli, chopped into bite-size florets
- 3 cloves garlic, minced
- 1 tsp fresh ginger, grated (or 1/2 tsp ground ginger)
- 2 tbsp olive oil
- 2 tbsp soy sauce (or tamari for gluten-free)
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 1 tsp cornstarch mixed with 2 tbsp water (slurry)
- Salt and pepper, to taste
Notes
- Flank steak is ideal for stir-fries due to its thin cut and quick cooking time.
- For extra crunch, throw in a handful of thinly sliced carrots or red bell peppers.
- Want it spicier? Add a pinch of crushed red pepper flakes or a splash of sriracha.
The Fix-Up
- Marinate the Steak:
- Toss the sliced steak in soy sauce, rice vinegar, and sesame oil. Let it sit while prepping the rest.
- Prep the Broccoli:
- Steam or microwave the broccoli for 2-3 minutes until bright green but still crisp. Set aside.
- Sear the Steak:
- Heat 1 tbsp olive oil in a large skillet or wok over high heat. Add steak in a single layer (in batches if needed). Sear 1-2 minutes per side until browned. Remove and set aside.
- Make the Stir-Fry Sauce:
- In the same pan, add the remaining olive oil, garlic, and ginger. Cook until fragrant, about 30 seconds. Add steamed broccoli, stir, then return steak to the pan.
- Pour in the cornstarch slurry and stir until everything is glossy and coated.
- Serve:
- Serve hot as is or over cauliflower rice for a low-carb option.
Chef’s Pro Tips
- Use a carbon steel wok or cast-iron skillet for best browning.
- Don’t skip the cornstarch slurry—it’s the secret to a glossy, thick sauce.
- Slice steak when partially frozen for easier handling.
- Always slice against the grain to avoid chewy meat.
Flavor Twists
Spicy Garlic Steak Stir-Fry
Want to level up the flavor in your steak and broccoli stir-fry? Add a spoonful of fresh minced chili or a drizzle of chili crisp oil to the stir-fry sauce. This spicy steak stir-fry variation delivers serious heat without masking the umami balance. If you love Asian takeout but need something cleaner, this one gives you a healthier kick in all the right places.
According to Healthline, chili peppers may help reduce inflammation and even support metabolism—an extra perk for clean-eating spice lovers.
Steak and Broccoli Stir-Fry with Cashews
Turn your basic beef stir-fry dinner into a crunchy, nutty delight by tossing in a handful of roasted, unsalted cashews at the end. This cashew beef stir-fry version adds healthy fats, magnesium, and a buttery crunch that plays perfectly against the tender steak and crisp broccoli. Bonus: it keeps things dairy-free while offering a richer texture.
Citrus-Soy Glazed Stir-Fry
Add a splash of fresh orange juice and a touch of zest to your sauce base, turning this into a sweet-savory citrus beef stir-fry that’s just as satisfying as restaurant versions—without the refined sugars. This twist brings bright balance and extra vitamin C, making it ideal for summer weeknight dinners or meal prep with a little zing.
Paleo-Friendly Version
For those following Paleo, Whole30, or other anti-inflammatory meal plans, this Paleo steak and broccoli stir-fry has your name all over it. Swap soy sauce for coconut aminos, cornstarch for arrowroot or tapioca starch, and go heavy on the garlic and ginger. The result? A low-sugar, soy-free, clean beef stir-fry recipe that still packs every bit of flavor.
Ginger-Lime Beef Bowl
For a Thai-inspired stir-fry dinner, finish your cooked steak and broccoli with a generous squeeze of lime juice and shredded Thai basil or cilantro. The fresh herbs brighten the dish while the ginger and lime combo delivers a complex, aromatic twist that elevates this from weeknight staple to dinner-party worthy.
Best Served When
After a Workout or Intense Training
This steak and broccoli stir-fry is ideal after a workout. It’s packed with lean beef protein to support muscle repair and recovery, plus broccoli for fiber and antioxidants. When you need a high-protein, low carb beef stir fry that keeps you fueled and feeling light, this one hits the spot.
On Busy Weeknights
This is the kind of quick steak stir-fry you can throw together in under 30 minutes without skimping on flavor. Whether you’re cooking for one or feeding a crowd, it’s the kind of fast comfort food that doesn’t come from a takeout box.
During Clean Eating or Anti-Inflammatory Meal Plans
Thanks to ingredients like lean sirloin, garlic, olive oil, and broccoli, this gluten-free beef stir fry supports anti-inflammatory and heart-healthy diets. According to Cleveland Clinic, these whole foods are key in reducing chronic inflammation while promoting cardiovascular wellness.
For Meal Prep Sundays
This dish reheats like a dream and stays flavorful all week. If you’re planning high-protein lunches or following a clean eating stir-fry routine, prep a big batch, portion it out, and add rice, cauliflower rice, or keep it low-carb—however it fits your goals.
When You Want a Healthier Takeout Fix
Craving takeout but not the sodium, sugar, or mystery ingredients? This healthy steak and broccoli stir-fry satisfies that craving in a better-for-you way, using fresh, whole ingredients you can trust.
Leftover Love
- Storage: Store leftovers in an airtight container in the fridge for up to 4 days.
- Reheat: Reheat in a skillet over medium heat for best texture.
- Freeze: You can freeze the cooked steak and broccoli separately for up to 2 months.
Pull Up a Chair (Pairings)
Explore more crave-worthy recipes from these collections:
Kitchen Talk (FAQs)
Is steak and broccoli stir-fry healthy?
Absolutely. This dish is loaded with lean protein, fiber, and essential micronutrients. According to WebMD, beef offers key nutrients like vitamin B12, zinc, and iron, while broccoli provides antioxidants and gut-friendly fiber. It’s a clean, balanced meal option that supports muscle recovery and heart health.
What cut of steak is best for stir-fry?
Go for flank steak or top sirloin steak. These lean cuts are flavorful, and when sliced thinly against the grain, they stay tender and juicy even after a quick stir-fry.
Can I use frozen broccoli in stir-fry?
Yes—you can absolutely use frozen broccoli. Just be sure to thaw it and pat it dry first. Lightly steaming it before adding to the pan helps prevent sogginess.
How do I make steak stir-fry low sodium?
Use low-sodium soy sauce or swap in coconut aminos for a naturally gluten-free and lower-sodium alternative. Also, skip the added salt in the marinade or sauce to keep your sodium intake in check.
Can I meal prep steak and broccoli stir-fry?
Definitely. This dish keeps well in the fridge for up to 4 days. For the best texture, store the steak and broccoli in one container and keep the sauce separate until reheating. It’s an excellent high-protein meal prep stir fry option.
Is this stir-fry gluten-free?
It can be. Just use tamari or coconut aminos instead of regular soy sauce, and ensure your other ingredients—like broth or thickener—are gluten-free. This makes it perfect for gluten-free stir-fry lovers.
Can I add other vegetables to steak stir-fry?
Absolutely. Bell peppers, mushrooms, snap peas, carrots, and zucchini are great additions. Keep it colorful and seasonal for variety and extra nutrients.
What’s the best way to keep steak tender in a stir-fry?
There are three secrets: marinate briefly, slice the steak thinly against the grain, and cook over high heat for a short time. Overcooking or cutting with the grain will make it chewy.
Is this steak stir-fry good for weight loss?
Yes, this is a low-carb, high-protein stir-fry that supports fat loss by keeping you full and energized. According to Mayo Clinic, high-protein meals help with appetite control and can contribute to lean body mass maintenance.
Can I make this a keto-friendly stir-fry?
You sure can. Stick to low-carb veggies like broccoli, mushrooms, and zucchini, use coconut aminos, and skip any cornstarch. Serve it as is or over cauliflower rice for a keto steak stir-fry that’s clean and satisfying.
How much protein is in steak and broccoli stir-fry?
One serving contains roughly 30–35 grams of protein, depending on the amount of steak used. Add extra steak or serve with a boiled egg for a high-protein dinner idea.
Final Bite
There’s something powerful about simple food done right. This steak and broccoli stir-fry isn’t about complicated cooking—it’s about flavor, nourishment, and speed. It’s the kind of meal I reach for when I want something fast but refuse to compromise on quality.
Whether you’re bulking up your meal prep game, leaning into low-carb dinners, or just craving a skillet dinner with serious bite, this one fits. It’s savory, filling, and every bite reminds you that healthy food doesn’t have to be boring.
So next time you’re staring down a skillet at 6 p.m., let this dish be your answer.
“Satisfying, savory, and ready in minutes—this stir-fry is how steak night gets a healthy makeover.” — Molly
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A bold and easy beef stir-fry with tender steak, crisp broccoli, and a garlic-soy glaze that hits every note—ready in 25 minutes!
