Broccoli Beef Soba Bowl
The Broccoli Beef Soba Bowl packs 38g protein and 534 calories per serving — one of the highest-protein grain bowls for lunch. Batch-preps 6 servings on the stovetop, covering your midweek meals with consistent macros and minimal repeat cooking. Built to support muscle gain without tracking guesswork.
Ingredients
- •Soy Sauce, Low Sodium(60g)
- •Cornstarch(15g)
- •Honey(15g)
- •Beef Flank Steak, Boneless(680g)
- •Soba Noodles, Buckwheat, Dry(340g)
- •Broccoli(960g)
- •Soy Sauce, Low Sodium(120g)
- •Honey(15g)
- •Lime(5g)
- •Lime Juice, Fresh(15g)
- •Sesame Oil, Toasted(38g)
- •Sriracha sauce(15g)
- •Red pepper flakes(3g)
- •Ginger, Fresh Root(10g)
- •Garlic
- •Green Onion (Scallion)
- •Cilantro, Fresh
- •Sesame seeds
Instructions
- 1Marinate the beef. In a medium bowl, combine the soy sauce, cornstarch and honey. Add the steak and turn to coat. Let marinate for 10 minutes.
- 2Bring a large pot of water to a boil. Add the soba noodles and cook according to package instructions, drain.
- 3Meanwhile, prepare a steam basket over boiling water. Add the broccoli, cover and steam until the broccoli is bright green, about 3 minutes. Remove from heat.
- 4Make the sauce. In a small bowl whisk together the soy sauce, honey, lime zest and juice, 1½ tablespoons of the sesame oil, sriracha, red pepper flakes, ginger and garlic.
- 5Heat the remaining 1 tablespoon sesame oil in a large skillet or wok over high heat. Once the oil is smoking, add the steak in small batches, cooking until the edges are crispy, about 2 minutes per side. Transfer to a plate and repeat with remaining steak.
- 6To the same skillet, over medium heat, add the broccoli, noodles and the sauce. Transfer the beef back into the skillet along with any collected juices. Cook, tossing together, until the broccoli is tender and the sauce is thick enough to coat the noodles, about 3-4 minutes.
- 7Serve hot, topped with green onions, cilantro, sesame seeds, and additional red pepper flakes, if using.
Nutrition — Per Serving
534
calories
38g
protein
18g
fat
- Carbohydrates
- 62g
- Saturated fat
- 5.2g
- Sodium
- 1693 mg
- Dietary fiber
- 4.7g
6 servings per batch · ~382g each
Macro data sourced from USDA FoodData Central
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How much protein does Broccoli Beef Soba Bowl have per serving?
Each serving delivers 38g of protein and 534 calories with a macro breakdown of 18g fat and 62g carbs. This makes it a strong choice for post-workout meals when you're timing carbs around training.
How long does Broccoli Beef Soba Bowl take to prep?
It's a quick prep recipe that cooks on the stovetop and yields 6 servings in a single batch. You can portion out an entire week of lunch meals in one session.
Is Broccoli Beef Soba Bowl good for muscle gain?
At 38g protein and 534 calories with 62g carbs per serving, this recipe supports muscle gain by providing post-workout carbohydrates alongside solid protein intake. The carb content helps with glycogen replenishment and overall caloric surplus when stacked into a daily total.
