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Top-down view of delicious vegetarian noodle bowls garnished with fresh vegetables.
Stovetop~40 minComplexity

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.

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Ingredients

6 servings
  • 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

  1. 1Combine the soy sauce, cornstarch, and honey in a medium bowl. Add the flank steak, turn to coat evenly, and let marinate for 10 minutes at room temperature.
  2. 2Bring a large pot of water to a boil over high heat. Add the soba noodles and cook according to package instructions until tender, then drain and set aside.
  3. 3While the noodles cook, set a steam basket over boiling water, add the broccoli florets, cover, and steam over high heat for 3 minutes until bright green and just tender. Remove from heat and set aside.
  4. 4In a small bowl, whisk together the soy sauce, honey, lime juice, ginger, garlic, toasted sesame oil, sriracha, and red pepper flakes until combined. Set the sauce aside.
  5. 5Heat the remaining sesame oil in a large skillet or wok over high heat until the oil shimmers and just begins to smoke. Working in batches to avoid crowding, add the beef and cook 2 minutes per side until the edges are deeply browned and crispy. Transfer to a clean plate and repeat with any remaining beef.
  6. 6Return the skillet to medium heat. Add the cooked noodles, steamed broccoli, and sauce to the skillet, then return the beef and any collected juices. Toss continuously over medium heat for 3–4 minutes until the sauce thickens and coats the noodles and broccoli.
  7. 7Divide the beef and noodle mixture evenly into 6 airtight containers while hot.
  8. 8Top each portion with green onions, fresh cilantro, sesame seeds, and additional red pepper flakes to taste before serving or storing.

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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Common questions

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.

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