About this recipe
These Garlic Beef and Broccoli Meal Prep Boxes are simple, filling, and easy to prep for the week. Tender lean beef, crisp-tender broccoli, cauliflower rice, and a garlicky soy-style sauce come together in a high-protein low-carb meal that reheats well and still feels satisfying.
Ingredients
Beef and broccoli
- 1 1/2 lb lean sirloin steak (thinly sliced against the grain)
- 1 tbsp olive oil (or avocado oil)
- 4 cups broccoli florets
- 2 cloves garlic (minced)
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
Garlic sauce
- 1/3 cup low sodium soy sauce
- 2 tbsp water
- 1 tbsp rice vinegar
- 1 tbsp sesame oil
- 1 tsp grated ginger (or 1/2 tsp ground ginger)
- 1 tsp cornstarch (optional, for a thicker sauce)
- 1 pinch red pepper flakes (optional)
Meal prep base
- 4 cups cauliflower rice (fresh or frozen)
- 1 tbsp olive oil
- 1/4 tsp kosher salt
- 1 tbsp green onions (sliced, optional)
- 1 tsp sesame seeds (optional)
Equipment
Large Skillet
Mixing Bowl
Whisk
Cutting Board
Meal Prep Containers
Instructions
- 1
Mix the sauce
In a small bowl, whisk together the soy sauce, water, rice vinegar, sesame oil, ginger, cornstarch if using, and red pepper flakes.
- 2
Cook the cauliflower rice
Heat olive oil in a skillet over medium heat. Add the cauliflower rice and salt, then cook for 4 to 5 minutes until tender and any extra moisture has cooked off. Set aside.
- 3
Sear the beef
Season the sliced beef with salt and black pepper. Heat oil in a large skillet over medium-high heat, then sear the beef for 2 to 3 minutes per side until browned. Remove from the skillet.
- 4
Cook the broccoli
Add the broccoli to the skillet with a splash of water if needed. Cook for 3 to 4 minutes until bright green and crisp-tender, then stir in the minced garlic.
- 5
Combine and prep boxes
Return the beef to the skillet, pour in the sauce, and toss for 1 to 2 minutes until coated. Divide the cauliflower rice, beef, and broccoli between meal prep boxes. Top with green onions and sesame seeds if using.
Tips
- Slice against the grain: Thinly slicing the beef against the grain helps it stay tender after cooking and reheating.
- Do not overcook broccoli: Keep the broccoli crisp-tender so it holds up better in meal prep containers.
- Cook moisture out of cauliflower rice: Let extra moisture evaporate from the cauliflower rice so the meal prep boxes do not become watery.
Substitutions
- Use another cut of beef: Flank steak, top round, or lean ground beef can work instead of sirloin.
- Swap the base: Use shredded cabbage, zucchini noodles, or a small portion of regular rice if you are not keeping it very low carb.
- Make it gluten-free: Use gluten-free tamari or coconut aminos instead of soy sauce.
Storage
Refrigerator
Store the beef, broccoli, and cauliflower rice in airtight meal prep containers in the refrigerator for up to 4 days. Freezer: Freeze the cooked beef and cauliflower rice for up to 2 months. Broccoli can soften after freezing, so it is best fresh or refrigerated. Reheating: Reheat gently in the microwave or in a skillet until warm. Avoid overheating so the beef stays tender.
Nutrition
- Serving Size
- Calories
- 420
- Protein
- 40g
- Carbohydrates
- 16g
- Fat
- 22g
- Fiber
- 6g
- Sugar
- 5g
- Sodium
- 720mg
FAQ
Can I make garlic beef and broccoli meal prep boxes ahead of time?
Yes. They are designed for meal prep and keep well in the refrigerator for several days.
Can I use frozen broccoli?
Yes. Frozen broccoli works, but cook off extra moisture so the boxes do not become watery.
Can I use regular rice instead of cauliflower rice?
Yes. Regular rice works well, but it will increase the carbs and calories.
Recipe Card
Garlic Beef and Broccoli Meal Prep Boxes
High-protein low-carb meal prep boxes with lean garlic beef, broccoli, cauliflower rice, and a simple savory sauce.
- Prep
- 15 min
- Cook
- 15 min
- Total
- 30 min
- Servings
- 4
- Category
- Protein Recipes
- Cuisine
- Asian Inspired
- Difficulty
- Easy
- Cost
- Moderate
Ingredients
Beef and broccoli
- 1 1/2 lb lean sirloin steak (thinly sliced against the grain)
- 1 tbsp olive oil (or avocado oil)
- 4 cups broccoli florets
- 2 cloves garlic (minced)
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
Garlic sauce
- 1/3 cup low sodium soy sauce
- 2 tbsp water
- 1 tbsp rice vinegar
- 1 tbsp sesame oil
- 1 tsp grated ginger (or 1/2 tsp ground ginger)
- 1 tsp cornstarch (optional, for a thicker sauce)
- 1 pinch red pepper flakes (optional)
Meal prep base
- 4 cups cauliflower rice (fresh or frozen)
- 1 tbsp olive oil
- 1/4 tsp kosher salt
- 1 tbsp green onions (sliced, optional)
- 1 tsp sesame seeds (optional)
Instructions
- Mix the sauce: In a small bowl, whisk together the soy sauce, water, rice vinegar, sesame oil, ginger, cornstarch if using, and red pepper flakes.
- Cook the cauliflower rice: Heat olive oil in a skillet over medium heat. Add the cauliflower rice and salt, then cook for 4 to 5 minutes until tender and any extra moisture has cooked off. Set aside.
- Sear the beef: Season the sliced beef with salt and black pepper. Heat oil in a large skillet over medium-high heat, then sear the beef for 2 to 3 minutes per side until browned. Remove from the skillet.
- Cook the broccoli: Add the broccoli to the skillet with a splash of water if needed. Cook for 3 to 4 minutes until bright green and crisp-tender, then stir in the minced garlic.
- Combine and prep boxes: Return the beef to the skillet, pour in the sauce, and toss for 1 to 2 minutes until coated. Divide the cauliflower rice, beef, and broccoli between meal prep boxes. Top with green onions and sesame seeds if using.
