Teriyaki Beef and Broccoli with Rice is a quick, high-protein meal perfect for busy weeknights. With tender beef, crisp broccoli, and a savoury teriyaki glaze, this healthy and flavourful dish brings convenience and nutrition to your plate.
Love high-protein meals? You should also try our Cheeseburger Bowl with Fries 45g of Protein next!
Teriyaki Beef and Broccoli with Rice
If you want a nutritious yet indulgent meal, this teriyaki beef and broccoli recipe is for you. It’s the perfect alternative to takeout, offering a homemade version packed with rich umami flavours and a perfectly balanced texture.
Think of it as comfort food that fits into your healthy lifestyle. It takes just under 20 minutes to prepare, making it a fantastic option for a satisfying weeknight dinner or an easy meal prep recipe.
This dish is not only easy to make but also packed with essential nutrients. With 44g of protein and 523 calories per serving, it’s ideal for fuelling your body, whether after a workout or during a busy day.
Why We Love this Recipe
High in Protein: Each serving delivers 44g of protein, making it a great choice for muscle recovery and satiety.
Meal Prep Friendly – Stores well for up to 3 days, making it perfect for planning ahead.
Quick and Convenient – Ready in under 20 minutes, it’s an easy weeknight dinner option.
What is a Teriyaki Beef and Broccoli?
Teriyaki Beef and Broccoli is a classic Asian-inspired dish featuring lean beef, lightly cooked broccoli, and a savoury-sweet teriyaki sauce. Traditionally served with rice, this dish balances protein, fibre, and healthy carbs to keep you full and energised. To keep things healthier, you can use a reduced-sodium teriyaki sauce or make your own from scratch.
Taco Salad Bowl Nutrition
This Teriyaki Beef and Broccoli with Rice is a well-balanced meal, combining lean protein, fibre-rich vegetables, and slow-digesting carbohydrates to keep you satisfied and fuelled. The combination of tender beef, nutrient-dense broccoli, and flavourful teriyaki sauce ensures a delicious and nourishing meal. Here’s the nutritional breakdown per serving:
Calories: 523
Protein: 44g
Carbs: 62g
Fat: 8.7g
Ingredients
- Lean Diced Beef (5% fat): A high-protein, low-fat option that keeps this dish lean and nutritious.
- Broccoli: Adds a boost of fibre, vitamins, and minerals.
- Teriyaki Sauce: Provides rich umami flavour.
- Basmati Rice: A light, fluffy grain that complements the beef and broccoli perfectly.
- Beef Stock Cube: Enhances the depth of flavour when cooking the beef.
- Sesame Seeds (Optional): A light garnish for a subtle crunch and nutty taste.
How to Make Teriyaki Beef and Broccoli with Rice
See recipe card for ingredient quantities and full instructions.
Cook the Beef
Heat a wok with low-calorie cooking spray, season the diced beef, and add a crumbled beef stock cube. Cook until browned.
Cook the Broccoli
Boil the broccoli separately, then drain and set aside.
Combine & Sauce
Add the cooked broccoli to the beef, then pour in the reduced-sodium teriyaki sauce. Simmer for a few minutes.
Cook the Rice Last
While the beef and broccoli are finishing, cook the basmati rice according to packet instructions.
Serve & Enjoy
Portion the rice into bowls, top with the teriyaki beef and broccoli, and sprinkle with sesame seeds if using.
Tips
- Use Fresh or Frozen Broccoli – Both work well, but frozen broccoli saves prep time.
- Microwave Rice is Quicker – If you’re short on time, use microwave rice for an even faster meal.
- Slice Beef Thinly – Cutting beef into thin strips helps it cook evenly and absorb more flavour from the sauce.
- Let the Sauce Simmer – Allowing the sauce to simmer for a few minutes thickens it and enhances the flavour.
Recipe Variations & Substitutions
- Use Reduced-Sodium Teriyaki Sauce – A great way to have Teriyaki Sauce with less sodium.
- Use Egg Fried Noodles Instead of Rice – For a different twist, swap the rice for egg fried noodles.
- Use Rice of Choice – Feel free to use jasmine, brown, or cauliflower rice based on your preference.
- Add More Veggies – Bell peppers, carrots, or snap peas make great additions.
- Make it Spicier – Add chilli flakes or a drizzle of sriracha for extra heat.
Storage
This recipe is perfect for meal prep! Store in airtight containers and refrigerate for up to 3 days. When ready to eat, simply reheat in the microwave for a quick, protein-packed meal.
Frequently Asked Questions
Yes! Swap beef for chicken, turkey, or tofu for variety.
Serve with cauliflower rice instead of basmati rice.
Standard teriyaki sauce can be high in sodium, so opt for reduced-sodium versions or make your own using low sodium soy sauce, garlic, honey, and ginger.
Yes! To use a slow cooker, add the beef, teriyaki sauce, and beef stock cube to the slow cooker and cook on low for 6-8 hours or high for 3-4 hours. Add the broccoli in the last 30 minutes to prevent overcooking.
More High Protein Dinner Ideas
After you try this Teriyaki Beef and Broccoli with Rice Recipe, let us know your thoughts! Follow us on Instagram for more high protein, low calorie recipe ideas.
Teriyaki Beef and Broccoli with Rice
Equipment
- Frying Pan
Ingredients
- 1 kg Frozen Broccoli
- 500 g 5% Fat Lean Diced Beef (diced flank steak)
- 250 g Teriyaki Sauce
- 1 Beef Stock Cube
- 1 tsp Salt
- 1 tsp Black Pepper
- Low Calorie Cooking Spray
- Sesame Seeds (optional)
- 125 g Basmati Rice
Instructions
- Cook the Beef: Heat a large frying pan or wok over medium-high heat and spray with low-calorie cooking spray. Add the diced beef, season with salt and black pepper, and crumble in the beef stock cube. Cook for 4-5 minutes until browned.
- Cook the Broccoli: While the beef is cooking, bring a pot of water to a boil and cook the frozen broccoli until tender. Drain and set aside.
- Combine Beef and Broccoli: Once the beef is browned, add the cooked broccoli to the pan and stir well to combine.
- Add the Sauce: Pour the teriyaki sauce over the beef and broccoli, stirring to coat everything evenly. Simmer for another 2-3 minutes until heated through.
- Cook the rice: Cook the basmati rice according to the packet instructions while the beef and broccoli are finishing up.
- Serve: Divide the freshly cooked rice into serving bowls, top with the teriyaki beef and broccoli, and garnish with sesame seeds if using.
Notes
Customizations:
- Add more veggies: Feel free to toss in other vegetables like bell peppers, carrots, or snap peas for extra colour and nutrients.
- Make it spicier: Add a pinch of chilli flakes or a drizzle of sriracha for a spicy kick.
- Swap Noodles for Rice: Instead of rice, you can try egg fried noodles.
