Quick and Easy High-Protein Steak and Veggie Stir-Fry Ready in Just 15 Minutes

When dinner time sneaks up on you and you want something fast, healthy, and satisfying, this steak and veggie stir-fry fits the bill perfectly. It’s packed with protein, loaded with anti-inflammatory ingredients, and comes together in just 15 minutes using only one pan. Whether you’re following a keto lifestyle, avoiding dairy, or just want a clean, wholesome meal, this recipe delivers on flavor and nutrition without any fuss.

Steak and veggie stir-fry cooking in skillet

Why This Stir-Fry Works for Busy Weeknights

This dish is designed for simplicity and speed without sacrificing taste or health benefits. Here’s why it’s a great choice:

• High protein from flank steak or sirloin helps keep you full and supports muscle repair.

• Anti-inflammatory ingredients like ginger, garlic, broccoli, and avocado oil support overall wellness.

• Dairy-free and keto-friendly to suit a variety of dietary needs.

• One-pan cooking means less cleanup and more time to relax.

  
  

The combination of fresh vegetables and lean steak creates a balanced meal that’s both colorful and nutrient-dense. Plus, the quick sear locks in flavor while the veggies retain their crunch and nutrients.

Ingredients You’ll Need

This recipe serves 2 to 3 people and uses simple, easy-to-find ingredients:

• 1 lb flank steak or sirloin, thinly sliced

• 2 tbsp avocado oil (rich in healthy fats and anti-inflammatory properties)

• 2 cups broccoli florets

• 1 small onion, thinly sliced

• 1 zucchini, sliced

• 1 bell pepper, sliced (optional, skip to lower carbs)

• 2 cloves garlic, minced

• 1 tsp fresh ginger, grated

• 2 tbsp soy sauce

• 1 tbsp sesame oil

• Sea salt and black pepper to taste

• 1–2 tbsp sesame seeds

• Green onions, chopped for garnish

  
  

Each ingredient plays a role in flavor and nutrition. For example, ginger and garlic add a spicy warmth and are known for their anti-inflammatory effects. Broccoli provides fiber and vitamins, while avocado oil offers heart-healthy fats.

Step-by-Step Instructions

Follow these simple steps to get your stir-fry on the table fast:

1. Prep the steak

   Pat the steak slices dry with paper towels. Season lightly with sea salt and black pepper to enhance natural flavors.

   
   

2. Sear the steak

   Heat 1 tablespoon of avocado oil in a hot skillet or wok over medium-high heat. Add the steak in a single layer and sear for 2 to 3 minutes on each side until browned but still tender. Remove the steak and set aside.

   
   

3. Cook the vegetables

   Add the remaining tablespoon of avocado oil to the skillet. Toss in broccoli, zucchini, onion, and bell pepper if using. Sauté for 3 to 4 minutes until the vegetables are crisp-tender.

   
   

4. Add aromatics

   Stir in minced garlic and grated ginger. Cook for about 30 seconds until fragrant, stirring constantly to avoid burning.

   
   

5. Combine everything

   Return the steak to the pan. Pour in soy sauce and sesame oil. Toss everything together for 1 to 2 minutes to blend flavors and heat through.

   
   

6. Serve

   Transfer to plates and sprinkle with sesame seeds and chopped green onions for a fresh, nutty finish.

   
   

Tips for Customizing Your Stir-Fry

• Lower carbs by skipping the bell pepper or swapping zucchini for cauliflower rice.

• Add heat with a pinch of red pepper flakes or a drizzle of chili oil.

• Make it gluten-free by using tamari instead of soy sauce.

• Boost veggies by adding snap peas, mushrooms, or shredded carrots.

  
  

This recipe is flexible and forgiving, so feel free to adjust based on what you have on hand or your personal preferences.

Why Anti-Inflammatory Ingredients Matter

Including ingredients like ginger, garlic, broccoli, and avocado oil can help reduce inflammation in the body. Chronic inflammation is linked to many health issues, so eating foods that support your immune system is a smart choice. For example:

• Ginger contains compounds that may reduce muscle pain and soreness.

• Garlic has antioxidants that support heart health.

• Broccoli is rich in vitamins C and K, which help fight oxidative stress.

• Avocado oil provides monounsaturated fats that promote healthy cholesterol levels.

  
  

By combining these ingredients in a tasty stir-fry, you get a meal that’s not just quick and easy but also supports your long-term health.

Final Thoughts on This Quick and Easy Dinner

This steak and veggie stir-fry proves that healthy, high-protein meals don’t have to be complicated or time-consuming. With just a few fresh ingredients and one pan, you can create a satisfying dinner that fits your lifestyle and dietary needs. Next time you want a clean, nourishing meal ready in 15 minutes, give this recipe a try. Your body and taste buds will thank you.