Ground beef and broccoli stir fry is a weeknight favorite, fast, and comforting with bold Asian flavors. Keyword: Ground Beef and Broccoli Stir Fry appears early to help you find this reliable, protein-rich meal in search results.
This guide is more practical than a basic recipe, with troubleshooting tips, timing, and serving ideas to make dinner stress free. If you want a faster, high-protein option, see our 30-minute high protein stir fry for more ideas.
Quick hook, quick benefit: ready in about 20 min, feeds 4, about 450 kcal per serving when served with 150 g cooked rice. In this guide, you’ll learn how to master texture, flavor balance, and efficient prep.
Pros & cons
- Pros: ready in 20 to 25 minutes, high protein, family friendly
- Cons: requires active stovetop time, sensitive to overcooking broccoli
Did you know? Broccoli retains more vitamin C when blanched for 2 to 3 minutes then shocked in ice water.
What Is Ground Beef and Broccoli Stir Fry?
Ground beef and broccoli stir fry is a skillet meal that pairs seasoned ground beef with crisp-tender broccoli and a glossy soy-based sauce. It blends umami, slight sweetness, and aromatic garlic and ginger for quick weekday dinners.
This version focuses on technique, not just ingredients, so your broccoli stays bright green and your beef stays tender. For nutrient context, the USDA lists raw lean ground beef at about 250 kcal per 100 g, protein 26 g per 100 g, see USDA nutrient data for details.
Quick Facts about Ground Beef and Broccoli Stir Fry
- Servings: 4
- Prep time: 10 minutes
- Cook time: 10 to 15 minutes
- Typical macros per serving: ~30 g protein, ~35 g carbs with rice, ~20 g fat
Ground Beef and Broccoli Stir Fry
Ingredients
For the sauce
- 1 cup soy sauce or tamari for gluten-free option
- 2 tbsp honey can be substituted with maple syrup for a deeper sweetness
- 2 cloves garlic minced
- 1 tbsp ginger minced
- 1 tbsp cornstarch for thickening
Main ingredients
- 1 lb ground beef 90% lean recommended for lower fat
- 1 medium onion diced
- 4 cups broccoli florets blanched
- 2 tbsp sesame oil
- 2 tbsp sesame seeds for garnish
- 1/4 cup scallions for garnish
- 150 g cooked rice optional, per serving
Instructions
Preparation
- In a small bowl, whisk together soy sauce, honey, garlic, ginger, and cornstarch. Set aside.
- Bring a large pot of water to boil. Blanch broccoli for 2-3 minutes until bright green and crisp-tender. Drain and shock in ice water to stop cooking, then drain again.
Cooking
- Add sesame oil to a large deep skillet over medium-high heat.
- Add ground beef and onion, cooking until the meat is just cooked through, about 5 minutes.
- Pour in the reserved sauce, stir to combine, and cook for 1 minute.
- Add the blanched broccoli and cook for an additional 1 minute.
- Divide the mixture among 4 plates, layering rice first if using. Top each with sesame seeds and scallions.
Notes
Nutrition
Step-by-Step Instructions
Follow these step-by-step directions for consistent results. Each step lists the action and the expected result.
In a small bowl, whisk together the soy sauce, honey, garlic, ginger, and cornstarch. Set aside. Add the sesame oil to a large deep skillet over medium-high heat. Add the beef and onion and cook, stirring occasionally, until the meat is just about cooked through, about 5 minutes. Pour in the reserved sauce, stir to combine, and cook for 1 minute. Add the broccoli and cook for 1 more minute. Divide the mixture evenly among 4 plates or shallow bowls, layering rice first if using. Top each with sesame seeds and scallions. To blanch the broccoli, bring a big pot of water to boil. Drop the florets into the water and cook for two to three minutes until bright green and crisp-tender. Immediately drain in a colander and put in an ice bath, a large bowl filled with ice water, which will stop the cooking process. Once the broccoli is cool, drain in the colander again.
- Prep sauce, 2 min, result: smooth glossy sauce that will thicken on heat.
- Brown beef and onion, 5 min, result: beef is lightly caramelized, still tender.
- Add sauce and reduce, 1 min, result: sauce coats meat and thickens.
- Add blanched broccoli, 1 min, result: broccoli reheats without losing color or texture.
- Serve over rice, garnish, result: balanced plate with 450 kcal per serving approximate.
Variations & Substitutes
Swap proteins, adjust to diets, or change regionally inspired flavors to suit your pantry and preferences.
- For lower fat, use 90% lean ground beef, reduces fat by about 5 to 10 g per serving.
- For a gluten-free option, use tamari instead of soy sauce, same volume.
- For a vegetarian version, substitute crumbled firm tofu or tempeh, expect a milder, nuttier flavor.
Chef tip quote:
“Swap honey for maple syrup for a deeper sweetness and a subtle regional twist.”
See also our chocolate zucchini bread guide for dessert pairing ideas that keep family meals simple.
Mistakes to Avoid
Beginners often overcook the broccoli or overcrowd the pan. Avoid these five common errors and use the checklist to fix them.
Checklist
- Overcrowding pan, fix: cook in batches for even browning
- Not blanching broccoli, fix: use quick blanch and ice bath for color
- Sauce too thin, fix: add 1 tsp cornstarch slurry
- Burning garlic, fix: add with sauce, not raw
- Under-seasoning, fix: taste and adjust with 1 tsp soy or 1/2 tsp salt
Storage, Reuse
Leftovers chill and reheat well, with simple rules to preserve texture and safety.
- Refrigerate in airtight container within 2 hours, keeps 3 to 4 days.
- Freeze in portions, up to 3 months, thaw overnight in fridge before reheating.
- Reheat gently in skillet, 3 to 4 min, result: restored texture; add splash of water if dry.
Related Recipes / See Also
If you love this, try our high protein sandwich recipes for quick lunches, or explore vegan sandwich ideas for plant-based meals. For weekend baking, consider our moist banana loaf in a bread maker.
Conclusion
This Ground Beef and Broccoli Stir Fry delivers fast weeknight flavor, reliable technique, and adaptable options for any household. Follow the steps, use the checklist, and you will get consistent results, with flexible storage and tasty variations to keep dinners interesting.
