If you’re craving a takeout-style stir-fry without added calories, this Beef & Broccoli Stir-Fry is your answer. Packed with lean protein, fiber-rich broccoli, and a savory, garlicky sauce, it’s a weeknight dinner that’s quick, simple, and satisfying.
With only 195 calories per serving, 27.7g of protein, and 3.4g of fiber, this recipe hits the perfect balance of muscle-supporting nutrition and flavor.
💛 Why You’ll Love It
- High-protein, low-calorie: 27.7g protein per serving keeps you full and supports recovery.
- Quick & easy: Prep and cook in about 20 minutes — perfect for busy weeknights.
- Customizable: Add extra vegetables, swap proteins, or adjust the sauce to your taste.
- Meal prep-friendly: Stores well in the fridge for easy lunches or dinners.
Here are the Main Ingredients you will Need:
Step-by-Step Instructions:
Heat olive oil in a large pan or wok over medium-high heat. Sear beef strips 2–3 min until browned but not fully cooked, lightly salt beef while searing. Remove from pan and set aside.
Reduce heat to medium, in the same pan, sauté garlic and ginger for 30 sec. Add broccoli and onion, sauté 3–4 min until tender-crisp.
Add beef back to the pan, pour in soy sauce and broth. Stir-fry 2–3 min until beef is cooked through.
Drizzle with sesame oil and sprinkle with sesame seeds if desired.
Serve over rice or cauliflower rice
Recipe Notes and Modifications:
- Add bell peppers, snap peas, zucchini, or mushrooms to increase volume, fiber, and nutrients. Macros will differ.
- Swap sesame oil for avocado or peanut oil if preferred.
- Store in airtight containers in the fridge for up to 4 days. Reheat gently in a pan or microwave, optionally adding a splash of broth or water to keep it saucy.
Other Recipes you May Enjoy:
This Beef & Broccoli Stir-Fry proves that healthy cooking can be quick, flavorful, and protein-packed. With just a handful of ingredients and minimal prep, you get a balanced meal that’s full of lean protein, fiber, and savory flavor — no takeout needed. Perfect for weeknight dinners, meal prep, or quick lunches, these stir-fry bowls will satisfy your cravings while keeping your nutrition goals on track.
If you give this recipe a try, or any others I share, I’d love to hear from you! Rate the recipe, leave a comment, or tag me on Instagram @thebalancedbitefoodie so I can see your delicious creations and thank you for trying them!
Beef and Broccoli Stir-Fry
4
Servings10
minutes10
minutes195
kcal190
20
minutesTo track this recipe on My Fitness Pal, search “TBB-Beef and Broccoli Stir-Fry”
Please note, if you modify serving size using the blog program, only the first measurement serving size will change, not the second measurement in brackets (typically cups/tbsp).
Keep the screen of your device on
Ingredients
500 g extra lean beef strips (sirloin, flank, or round)
500 g broccoli florets (about 5 cups)
120 g diced onion (1 medium)
3 cloves garlic, minced
1 tsp fresh ginger, minced – see note- sub ¼- ½ tsp powdered ginger
45 mL low-sodium soy sauce or tamari (3 tbsp)
15 mL sesame oil ( 1tbsp)
125 mL beef or chicken broth (1/2 cup)
5 mL olive oil for cooking (1 tsp)
Optional: 5 g sesame seeds for topping (1 tsp)
Directions
- Heat olive oil in a large pan or wok over medium-high heat. Sear beef strips 2–3 min until browned but not fully cooked, lightly salt beef while searing. Remove from pan and set aside.
- Reduce heat to medium, in the same pan, sauté garlic and ginger for 30 sec. Add broccoli and onion, sauté 3–4 min until tender-crisp.
- Add beef back to the pan, pour in soy sauce and broth. Stir-fry 2–3 min until beef is cooked through.
- Drizzle with sesame oil and sprinkle with sesame seeds if desired.
- Serve over rice or cauliflower rice
Recipe Notes & Modifications
- Add bell peppers, snap peas, zucchini, or mushrooms to increase volume, fiber, and nutrients. Macros will differ.
- Swap sesame oil for avocado or peanut oil if preferred.
- Store in airtight containers in the fridge for up to 4 days. Reheat gently in a pan or microwave, optionally adding a splash of broth or water to keep it saucy.
Nutrition Facts
- Serving Size: 190g
- Total number of serves: 4
- Calories: 195kcal
- Fat: 6.3g
- Carbohydrates: 9.8g
- Fiber: 3.4g
- Protein: 27.7g
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