Easy Ground Beef and Broccoli Stir Fry

This Ground Beef and Broccoli recipe is a quick weeknight meal that will impress the whole family! Fresh broccoli and browned ground beef are wrapped in a smooth, savory sauce and served with rice. 

Disclosure: This post is sponsored by Grass Run Farms. I was compensated for my time and all opinions are my own. And as always, thanks for supporting the partners who support Street Smart Nutrition! It was originally published in October 2023 and has since been updated to improve the overall quality of the information and/or images.

In my house, we are huge fans of a good stir fry recipe. To me, it’s the ultimate hack to a complete meal on a busy night. It’s my favorite way to make sure we all get a high-quality protein and plenty of nourishing veggies without overthinking it. And we keep coming back to this Ground Beef and Broccoli recipe with white rice over and over again!

I’m excited to partner with Grass Run Farms to share it with you. More on that below, but first, let me brag on this easy weeknight dinner recipe a little bit more.

Why You’ll Love This Ground Beef and Broccoli Recipe

• Beef and broccoli is a familiar favorite your entire family is sure to love! And if you do the cooking, you’ll appreciate that it’s such a simple recipe to prepare.
• Save yourself some time and effort with dishes, since this ground beef and broccoli dish can be made in one skillet. 
• It only takes a short time to stir fry the veggies and brown the ground beef. So when I say it’s a less-than-30-minute meal, I truly mean that!

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Grass Run Farms 100% Grass Fed Ground Beef

So why use ground beef for this beef and broccoli recipe? I admit, it’s not the most traditional version of the dish, since most restaurants that feature it on their menus use slices of beef instead. But indulge me while I make the case for ground beef. And in particular, Grass Run Farms 100% Grass Fed and Finished Ground Beef. 

Ground beef is such a versatile and familiar option for cooking beef at home. It can also be one of the most affordable options in the meat case. But this convenience doesn’t mean you have to sacrifice quality, nutrition, or unmatched beef flavor. That’s why I’m such a fan of Grass Run Farms, because many of their values match mine. And first and foremost is great taste and great nutrition!

Ground Beef Nutrition

Beef delivers 10 essential nutrients your body needs. The list includes protein, zinc, selenium, and B vitamins such as vitamin B6, B12, niacin, and riboflavin. You’ll also get some phosphorus, iron, and choline. All of that nutrition is in every 3-ounce cooked serving of beef. 

These crucial nutrients perform a variety of functions in our body, but to me, beef nutrition is more than just the sum of its parts. Its rich flavor contributes to satisfaction and enjoyment of meals. Plus, it can be a way to try new flavor combinations or cooking techniques. 

That’s always an important consideration for me when I’m cooking for my family. With so much nutrition and value packed into each pound, ground beef like this package from Grass Run Farms is a staple in our kitchen. Especially for quick and easy weeknight meals like my Ground Beef Bulgogi Bowls or this Ground Beef and Broccoli stir fry!

When you’re shopping, look for Grass Run Farms in the meat case at your local grocery store. And they have many delicious offerings besides the 80/20 ground beef! Check out their online store locator to see what’s available where you live. 

As a dietitian, I hear a lot of my clients say they feel intimidated by stir fry recipes like this one. And I get it, because if you didn’t grow up making or eating these types of meals it can feel like you aren’t sure where to start. But I’ll walk you through the simple process step-by-step. Trust me, if you’ve ever browned ground beef for another recipe, you are already ahead of the curve!

First, let’s take a closer look at the ingredients for this Ground Beef and Broccoli recipe.

Ingredients You’ll Need (Besides Ground Beef)

A handful of basic ingredients come together with a flavorful sauce, tossed with juicy ground beef, broccoli florets, and thinly sliced onions. Here’s what to add to your shopping list:

• Grass Run Farms 100% Grass Fed Ground Beef. I love to use the 80/20 brick for a rich sauce and full flavor. It comes conveniently packaged in a one-pound size so you can use this in any recipe that calls for a pound of ground beef.
• Broccoli
• Onion
• Low sodium beef broth
• Low sodium soy sauce
• Brown sugar
• Garlic
• Ginger paste
• Red pepper flakes and toasted sesame seeds
• Cooked rice. You can serve it with white rice or brown rice, but we always stick with my favorite white rice made in the rice cooker. 

To cook this ground beef and broccoli recipe, you’ll need a cutting board and sharpened knife, a few prep bowls, measuring cups and spoons, and a large skillet such as a stainless or nonstick option. 

Ground Beef and Broccoli Swaps and Substitutions

This is a flexible and forgiving recipe. If you need to make some swaps, try these options:

• Low sodium chicken or vegetable broth if you don’t have beef broth
• Tamari or coconut aminos if you don’t have soy sauce or need a gluten-free option
• Extra veggies like bell peppers, cauliflower, mushrooms, or carrots in addition to the broccoli and onions

How to Make Ground Beef and Broccoli

You’re about to see just how quick this quick weeknight dinner truly is! Let’s start with some veggie prep:

1. Wash and dry the head of broccoli. Use a sharp knife to remove the florets from the main stalk, leaving some of the stems attached. Try to do your best to ensure they’re similar in size, which will help with even cooking. Add the pieces of broccoli to a prep bowl.
2. Slice the onion into thin strips. Rough them up a little to separate them, then add them to the bowl with the broccoli. 
3. Peel and mince the garlic and ginger into a very fine dice. Or, if you prefer to use the pre-minced garlic and ginger paste (instead of fresh garlic and ginger) they can also be great options. 

Next, move onto preparing the sauce. Mix the cornstarch with cold water in a small glass, creating a slurry. Set this aside, then measure the beef broth. Add the sauce ingredients (soy sauce, brown sugar, garlic, ginger, and red pepper flakes) to the beef broth and whisk it together.

This stir fry cooks quickly so take a moment to prep your cooking space and make sure everything is within reach. You’re ready to cook!

Ground Beef and Broccoli Cooking Instructions

When you’re ready to begin, start heating your skillet over high heat. This is key, as you want to create seared edges without overcooking. Follow these simple steps for a delicious ground beef and broccoli stir fry. 

1. Add a small amount of oil and swirl it to coat the bottom of the pan. Then, add the broccoli and onions. It should really sizzle when it hits the hot pan! 
2. Stir frequently with a wooden spoon or heat-proof spatula. After 4-5 minutes, the broccoli should be tender-crisp and the onions should be fragrant and starting to brown. Transfer them back to their prep bowl. 
3. Add the 80/20 Grass Run Farms 100% Grass Fed Beef. Notice that you don’t need any extra cooking oil. To me, the excess fat in the beef is a great way to maximize flavor while minimizing extra steps and ingredients. Brown the ground beef for 4-5 minutes over medium-high heat, breaking it apart into small pieces as it cooks.
4. Once the ground beef is fully browned with no pink remaining, add the sauce ingredients. Deglaze the bottom of the pan with the wooden spoon or spatula, grabbing up any stuck-on bits for extra flavor.
5. Reduce the heat to medium heat before adding the cornstarch slurry. Stir to combine everything, and within a couple of minutes or less the sauce should thicken into a gravy-like consistency. At this point, add back the stir-fried broccoli and onions and fold together until everything is coated in the sauce. 

Street Smart Nutrition Tip: If you prefer to drain the browned ground beef, do so prior to adding the sauce ingredients. Once you add the beef back into your skillet, continue with Step 4 as written above.

All that’s left to do at this point is serve it up! 

Ground Beef and Broccoli Serving and Storage Tips

I highly recommend pairing this ground beef and broccoli recipe with white rice. It’s a classic for a reason! The starchy rice will soak up the velvety beef and broccoli sauce, which will cling to each grain and coat them in great flavor. I use an electric rice cooker, which takes about 30 minutes. If using a stovetop cooking method or other variety of rice, make sure to account for an adjusted cooking time, which may be longer or shorter. 

When you’re ready to serve, simply add a scoop of cooked white rice to a bowl or plate. Spoon the ground beef and broccoli over the top and add some toasted sesame seeds or extra red pepper flakes if you want to. And this is totally optional, but you can add some sliced green onions or a drizzle of sesame oil for a little extra flavor as well.

Transfer any leftovers from this ground beef and broccoli recipe into an airtight container and refrigerate. You can store it for up to 4-5 days and reheat in short bursts in the microwave the next time you’re ready to eat it again. I find it easier to store with some cooked rice on the bottom and reheat everything together. The sauce will make sure the rice is tender, not hard or chewy. 

I hope you and your family love this easy weeknight meal as much as we do! It’s a great option for busy weeknights and meal prep alike, so give it a try and see what you think. 

Ground Beef and Broccoli FAQs

What is beef and broccoli sauce made of?

The sauce for beef and broccoli typically uses soy sauce, brown sugar, garlic, ginger, beef broth, and cornstarch (a thickener). Some versions also include oyster sauce or sesame oil.

How many times a week should you eat ground beef?

This depends on your taste preferences, budget, and unique nutritional needs. Here are some things to consider when planning your meals for the week:

• Beef contains saturated fat and cholesterol. When possible, choose leaner options to stay within the current Dietary Guidelines recommendation of 10% total daily calories or less from saturated fat.
• Ground beef is usually less expensive per pound compared to whole cuts of beef or other proteins like seafood or lamb. However, it might be more expensive than pork or chicken.
• Consider the rest of your diet, too. Aim for variety and balance, including plant-based protein options or other sources of protein besides just beef.

Is it better to eat ground beef or chicken?

This also depends on multiple factors.

From a nutrition perspective, ground beef may not be as lean as certain cuts of chicken, such as chicken breast. But both options provide high-quality protein.

Beef is provides more iron and vitamin B12. Chicken is lower in saturated fat and cholesterol.

It also depends on the recipes you’re making and your taste preferences. While some recipes can easily be made with either ground beef or chicken, some are less easy to modify if you change a major component of the dish.

How to make ground beef tender?

Sometimes ground beef feels tough or chewy after cooking. To avoid this, follow these tips:

• Remember that a higher fat content is usually more tender. A 92/8 mix will be less tender than 85/15 or 80/20.
• Don’t overcook your ground beef. Cook until it’s browned with no pink remaining, but don’t scorch it in your skillet or dry it out.
• Likewise, don’t overwork your ground beef as it cooks. Avoid the temptation to break it into very small pieces, which are prone to losing moisture and drying out. If you’re making patties for burgers or meatballs, handle it as little as possible.

And be sure to check out other recipes from the archives at Grass Run Farms. There are so many healthy ground beef recipes out there but they’re my first stop when I’m looking for inspiration at dinnertime. And as always, cheers to more fearlessly nourishing meals!