High Protein Beef and Broccoli Stir Fry — 43g Protein, 20 Minutes

This high protein beef and broccoli stir fry is the dinner to make when you want something fast that still counts as a proper meal. Thin slices of flank steak sear in a hot pan in minutes, the broccoli stays bright and crisp, and a simple soy, garlic and ginger glaze ties it all together — 43g of protein per serving, in 20 minutes, from one pan.

The trick is slicing the beef thinly against the grain and not crowding the pan. Give the slices space and a properly hot surface and they brown instead of steaming, which is where all the flavour comes from. The cornstarch in the marinade gives the beef that silky, takeaway-style coating, and the sauce thickens into a gloss in about a minute.

Why you’ll love it

• 43g protein per serving, about 370 calories
• 20 minutes start to finish, one pan
• Crisp broccoli, not soggy — the timing below keeps it green
• Works for meal prep: the leftovers reheat well for 3 days

Ingredients

• 650g flank steak, sliced thinly against the grain
• 4 cups broccoli florets (about 2 medium heads)
• 3 tbsp soy sauce
• 2 tbsp oyster sauce
• 1 tbsp honey
• 1 tbsp rice vinegar
• 2 tsp sesame oil
• 1 tbsp cornstarch
• 3 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 2 tbsp vegetable oil
• 1/4 tsp red pepper flakes
• 1 tbsp sesame seeds, to serve
• 2 spring onions, sliced, to serve

Equipment used

• A large wok or wide frying pan, for searing the beef
• A sharp knife, for slicing the beef thinly against the grain
• A small bowl, for mixing the sauce

Instructions

1. Toss the sliced beef with 1 tablespoon of the soy sauce and the cornstarch. Leave it while you prep everything else, about 10 minutes.
2. Whisk the remaining soy sauce with the oyster sauce, honey, rice vinegar and sesame oil in a small bowl.
3. Heat 1 tablespoon of vegetable oil in a large wok or pan over high heat until it shimmers. Sear the beef in a single layer for 1–2 minutes per side, then remove to a plate. Work in two batches if the pan is crowded.
4. Add the remaining oil, then the broccoli, garlic, ginger and red pepper flakes. Stir-fry for 2–3 minutes until the broccoli is bright green and just tender.
5. Return the beef to the pan, pour in the sauce and toss for 1 minute until everything is glossy and coated.
6. Serve straight away, scattered with sesame seeds and spring onions.

Tips

• Slice the beef when it is half-frozen — it cuts much thinner, and thin slices cook in seconds.
• Don’t skip the high heat. A lukewarm pan steams the beef instead of searing it.
• Keep the broccoli crisp: 2–3 minutes is enough. It keeps cooking a little in the sauce.
• The stir fry keeps 3 days in the fridge. Reheat in a hot pan, not the microwave, so the broccoli stays firm.

Estimated nutrition per serving

These are estimated macros based on standard ingredient values, not lab-measured results.

More high-protein recipes to try

• High Protein Lamb Kebabs with Garlic Yogurt
• High Protein Sheet Pan Chicken Fajitas
• High Protein Slow Cooker Chicken

FAQ

Can I use a different cut of beef? Yes — sirloin or rump work well. Flank steak is the best value here because it stays tender when sliced thinly against the grain.

Is this high protein beef and broccoli stir fry good for meal prep? Yes. It keeps 3 days in the fridge and the protein holds up well on reheating. Pack it with rice if you want a bigger meal — the 43g protein figure is for the stir fry itself.

Can I make it without oyster sauce? You can leave it out and add an extra tablespoon of soy sauce, but the oyster sauce is what gives the glaze its body. The protein stays the same either way.

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