I hate to say this, but if you don’t make this Cajun Butter Steak meal prep, you might just be failing meal prep 101. The steak is marinated in a ridiculous blend of soy, bourbon, brown sugar, and Cajun spices. The potatoes? Crispy, garlicky, and absolutely undefeated. This recipe is not optional.
Cajun Butter Steak
Equipment
Ingredients
For the Steak & Marinade:
- 2 lbs lean steak 4 large fillets
- 3 cloves garlic minced
- ½ tbsp parsley chopped
- ½ tbsp thyme chopped
- 2 tbsp whole grain mustard
- ¼ cup brown sugar
- 1 tbsp Cajun seasoning
- ½ cup soy sauce
- ½ tbsp red pepper flakes
- ⅓ cup olive oil
- ¼ cup bourbon
- 2 tbsp butter
For the Garlic Parmesan Potatoes:
- 1.5 lbs red or gold potatoes chopped into ½-inch chunks
- 4 tbsp grated Parmesan cheese
- 1 tbsp olive oil
- 3 cloves garlic minced
- ½ tbsp black pepper
- 1 tsp salt
Instructions
Marinate the Steak:
- In a bowl, mix parsley, thyme, mustard, brown sugar, Cajun seasoning, soy sauce, olive oil, bourbon, red pepper flakes, and minced garlic.3 cloves garlic, ½ tbsp parsley, ½ tbsp thyme, 2 tbsp whole grain mustard, ¼ cup brown sugar, 1 tbsp Cajun seasoning, ½ cup soy sauce, ½ tbsp red pepper flakes, ⅓ cup olive oil, ¼ cup bourbon
- Reserve ⅓ cup of this mixture for later.
- Pour the remaining marinade into a gallon-sized ziplock bag with the steak. Press out air, seal, and ensure the steak is fully coated.2 lbs lean steak
- Refrigerate for at least 2 hours (or overnight for max flavor). Do not marinate for over 24 hours to avoid breaking down the meat.
Roast the Garlic Parmesan Potatoes:
- Preheat oven to 450°F.
- In a mixing bowl, toss chopped potatoes with olive oil, Parmesan, garlic, salt, and pepper.1.5 lbs red or gold potatoes, 4 tbsp grated Parmesan cheese, 1 tbsp olive oil, 3 cloves garlic, ½ tbsp black pepper, 1 tsp salt
- Spread evenly on a baking sheet and roast for 14 minutes, stirring halfway through.
- Remove when golden brown and crispy.
Sear the Steak:
- Heat a cast iron skillet over medium-high heat and melt 2 tbsp butter.2 tbsp butter
- Remove steak from marinade and pat dry with paper towels.
- Sear steaks for 3-4 minutes per side (for medium doneness). Expect caramelization—the brown sugar will form a crust, not burn.
- Repeat with remaining steaks, adding the second tbsp of butter as needed.
Make the Glaze:
- While cooking the steak, pour the reserved marinade into a small saucepan over medium-high heat.
- Bring to a boil and reduce for 4-5 minutes until thickened.
Assemble & Serve:
- Divide potatoes & steak into meal prep containers.
- Brush generous amounts of the glaze over each steak.
- Enjoy the perfect high-protein, flavor-packed meal prep!
Nutrition
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Why You’ll Love This Cajun Butter Steak
This Cajun Butter Steak is meal prep that actually excites you. The sweet & smoky marinade locks in next-level flavor, the steak gets a perfect sear, and the garlic parmesan potatoes bring the crispy, buttery goodness.
✅ Juicy, high-protein steak that reheats well
✅ Savory-sweet Cajun marinade that caramelizes beautifully
✅ Crispy, golden garlic parmesan potatoes
✅ Meal prep-friendly & restaurant-quality flavor
Ingredient Substitutions & Customizations
🔹 Protein Swap – Use chicken thighs, pork chops, or shrimp instead of steak.
🔹 Low-Carb Option – Swap potatoes for roasted cauliflower or turnips.
🔹 More Heat – Add extra Cajun seasoning or cayenne pepper.
🔹 Extra Tender Steak – Marinate overnight for even more flavor absorption.
Expert Tips for the Best Cajun Butter Steak
👨🍳 Marinate for at least 2 hours – More time = more flavor.
🔥 Pat steak dry before cooking – Helps get that golden sear.
🥩 Let the steak rest before slicing – Keeps it juicy.
🥔 Use red or gold potatoes – They hold up best when roasted.
Serving Suggestions & Storage Tips
🥗 Pair with: Roasted green beans or a fresh avocado salad.
❄️ Freezing: Freeze steak separately for up to 3 months.
🔥 Reheating Tip: Reheat steak in 90-second intervals, brushing on extra marinade for flavor.
Optional Garnishes
🌿 Fresh parsley or thyme
🧄 Extra grated Parmesan
🌶️ Sprinkle of red pepper flakes