Cajun Butter Steak
This Cajun Butter Steak is not for the faint of heart—this one’s for the flavor fiends, the sear savants, and anyone who’s ever had the audacity to demand both protein and pleasure. We’re talking 2+ pounds of steak marinated in a smoky-sweet blend of Cajun seasoning, bourbon, mustard, and brown sugar, then seared to crusty perfection in a sizzling hot skillet. And just when you think it can’t get any better, we hit it with a hot, buttery glaze that coats every bite like culinary black magic.
Paired with crispy garlic parmesan potatoes, this meal brings serious Southern comfort vibes—but make it macro-friendly. You’re getting 61g of protein, bold spice, and melt-in-your-mouth richness in every single bite. This isn’t some boring clean-eating steak. This is the kind of recipe that earns you compliments when you bring lunch to work. It’s the kind of steak that makes you pause mid-bite and whisper, “holy crap, Lois.” And yes, it meal preps beautifully—like, microwave-it-on-day-four-and-it’s-still-fire levels of beauty.
So whether you’re fueling a heavy lift day or just living large with a fork in each hand, Cajun Butter Steak is the move. It’s hot, it’s rich, & it’s unapologetically over the top. And most importantly? It absolutely slaps. Buckle up, buckaroo—this one’s gonna leave a mark.
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
How to Track, Explore, and Stay Connected
Track This in MyFitnessPal
Search:
Meaningful Macros – Cajun Butter Steak in MyFitnessPal to log this exact recipe with perfectly dialed-in macros. Steak, spice, and stats all in sync.
Follow Me on Instagram
Follow me on Instagram @meaningful.macros for more high-protein creations, behind-the-scenes steak content, and flavor-first meal prep ideas.
Discover More Recipes
Explore my full recipe search page here to sort by calories, protein, carbs, and more. Your macros, your way—no gatekeeping.
Why You’ll Love This Cajun Butter Steak
Get ready to meet your new weeknight obsession. This Cajun Butter Steak recipe is a flavor freight train that never lets up. With bold spices, a sweet-and-smoky bourbon glaze, and a crust so good it should be illegal, this is more than a meal prep—it’s a culinary mic drop. Served alongside garlic parmesan potatoes roasted to golden perfection, each bite is juicy, rich, and unapologetically bold.
The real star of the show? That Cajun marinade. It’s spicy, tangy, slightly sweet, and absolutely loaded with flavor thanks to whole grain mustard, soy sauce, red pepper flakes, and a splash of bourbon to round it all out. Once seared and glazed, the steak takes on this unbelievable umami-packed char that will have you licking your meal prep container clean. And when you pair it with the garlicky, cheesy roasted potatoes? Game over.
This meal checks every box: high protein, huge flavor, and meal prep durability that slaps every time you reheat it. Whether you’re fueling post-lift recovery or just out here living your best macro-balanced life, this steak-and-potatoes combo gets it done. It feels indulgent, but it’s built for performance. Treat yourself.
Ingredient Substitutions & Customizations
- Swap the steak – Sirloin, NY strip, or even flank steak all work beautifully.
- No bourbon? – Sub with apple cider vinegar or low-sodium beef broth.
- Tame the heat – Cut back on Cajun seasoning or red pepper flakes.
- Potato flex – Use sweet potatoes or baby Yukon golds.
- Cheese swap – Shredded mozzarella or asiago for a different cheesy vibe.
- Fresh herb twist – Add rosemary or chives instead of parsley/thyme.
Expert Tips for Perfect Cajun Butter Steak
- Pat your steak dry before searing for a perfect crust.
- Don’t skip the marinade time – it’s crucial for depth of flavor.
- Sear in cast iron for max caramelization.
- Let the steak rest 5-10 minutes post-sear for juicy slices.
- Glaze after slicing if you want bonus saucy surface area.
- Use a meat thermometer to hit that 130-135°F sweet spot for medium-rare.
Serving Suggestions & Storage Tips
- Fridge: Store up to 4 days in airtight containers.
- Freezer: Freeze without the glaze for up to 2 months. Reheat with fresh glaze.
- Reheat: Microwave or skillet reheat with a splash of broth.
- Side Ideas: Add roasted asparagus, corn, or a light slaw.
- Pairings: Try with a creamy jalapeño sauce or chimichurri for even more wow.
Optional Garnishes
- Fresh parsley or thyme
- Shaved Parmesan
- Chili flakes for more heat
- A squeeze of lime or lemon to finish
- Extra glaze drizzled at serving
FAQs
Can I grill the steak instead of pan-searing?
Absolutely. Grill over high heat for 3-4 minutes per side, then brush with glaze and finish indirect if needed.
What cut of steak is best?
Lean sirloin or strip steak works great here—tender, flavorful, and affordable.
Is this too spicy?
It has a kick, but you can always scale back red pepper flakes or use a milder Cajun blend.
Can I double this for guests or meal prep?
Easily! Just use two skillets or cook in batches. This one’s made to impress.
Can I make this dairy-free?
Yes! Just skip the butter in the skillet and sub in ghee or a plant-based alternative.
6 More High-Protein Beef Recipes to Try Next
If you’re craving bold flavor and big protein, beef delivers every time. These high-protein beef meal prep recipes are perfect for building muscle, fueling heavy training sessions, or just spicing up your weekly macro game with something heartier than chicken.
From sweet and savory meatballs to sizzling steak bowls and high-protein comfort food classics, these beef recipes bring the heat. Every dish is built for macro tracking, reheats like a champ, and makes sticking to your goals feel less like a chore and more like a cheat day. Whether you’re on a clean bulk, cutting phase, or just trying to avoid another bland chicken lunch, this beef lineup hits hard. If you’ve been searching for “macro-friendly beef recipes,” “beef meal prep for bulking,” or “easy high-protein steak bowls,” welcome home.
My most popular High-Protein Meal prep Recipes (they slap)
- Mongolian Meatballs – A high-protein meal prep classic: sweet, savory, macro-packed beef meatballs that always deliver.
- Garlic Steak Bites with Creamy Mac & Cheese – The ultimate high-protein comfort food—juicy steak, creamy pasta, and insane reheating power.
- Chipotle Honey Chicken Bowls – 53g of protein per bowl with smoky-sweet flavor and lime-infused jasmine rice—perfect for muscle-building meal prep.
- Sun-Dried Tomato Chicken Pasta – High-protein chicken pasta with creamy sun-dried tomato sauce that reheats like a dream.
- Honey Sriracha Meatballs – Sticky, spicy meatballs with 67g of protein per serving. Macro-friendly, meal-preppable, and dangerously good.
- Baked Tandoori Salmon – A bold, high-protein salmon meal prep with warm spices and minimal effort. Perfect for healthy weeknight dinners.
And as always, if you made it all the way down here and still haven’t found your perfect macro-packed meal, you can explore my full recipe catalogue—over 60+ free high-protein meal prep recipes—linked right here.
The blueprint to high-protein meal prep
Want to see how I structure high-protein meal prep recipes like this to hit real fitness goals—whether you’re cutting, bulking, or just trying to stay lean? Check out my full meal prep strategy here to learn how I use macro-friendly meals to stay consistent all week long.