Meal Prep
Cajun Butter Steak
Cajun Butter Steak is not here to play it safe. Deeply seasoned steak, a hard skillet sear, and a hot butter glaze come together in a dish that’s loud, rich, and packed with flavor. Served with crispy garlic parmesan potatoes, it’s the kind of meal prep that turns heads in the office and makes every lunch feel like a flex.
- Prep
- 20 min
- Cook
- 30 min
- Makes
- 4 servings
High protein
Cajun Butter Steak
60g protein703 calories per serving
- Prep Time
- 20 mins
- Cook Time
- 30 mins
- Down Time
- 120 mins
- Total Time
- 170 mins
Equipment
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Ingredients
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For the Steak & Marinade:
For the Garlic Parmesan Potatoes:
Instructions
Marinate the Steak:
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, ½ cup olive oil
2 lb lean steak
Roast the Garlic Parmesan Potatoes:
1 ½ lb Yukon Gold potatoes, 4 tbsp grated Parmesan cheese, 1 tbsp olive oil, 3 cloves garlic, ½ tbsp black pepper, 1 tsp salt
Sear the Steak:
2 tbsp butter
Make the Glaze:
Assemble & Serve:
See it come together
Watch: Cajun Butter Steak
Nutrition
Per servingEstimates for one serving.
- Calories
- 703 kcal
- Protein
- 60 g
- Fat
- 34.5 g
- Carbs
- 39.9 g
Full nutrition and how it’s calculated
All values are per serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Saturated Fat
- 9.98 g
- Polyunsaturated Fat
- 2.86 g
- Monounsaturated Fat
- 18.71 g
- Trans Fat
- 0.56 g
- Cholesterol
- 147 mg
- Sodium
- 2,745 mg
- Potassium
- 1,703 mg
- Fiber
- 3.6 g
- Sugar
- 9.4 g
- Added Sugar
- 8 g
- Vitamin A
- 84 mcg RAE
- Vitamin C
- 41.17 mg
- Vitamin D
- 0.26 mcg
- Calcium
- 131 mg
- Iron
- 5.71 mg
Estimated ingredient cost
$8.85 per serving · $35.39 for this batch
Ingredient costs and assumptions
Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.
Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.
- lean steak: $28.71
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. BLS Choice boneless sirloin category average; generic lean steak uses this cut as a proxy.
BLS: Sirloin steak, boneless, USDA Choice · Price checked 2026-09-21
- garlic: $0.16
9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
3 clove = 9 g; USDA SR Legacy household weights used as an approximate physical conversion for the current ingredient profile; nutrition remains from its own mapped record. Owner-approved removal of bourbon. Reserve the authored one fifth of the revised marinade; retain the existing estimate counting that glaze fully and half of the discarded soaking portion. Sodium stays fully counted. This retention is not a measured absorption rate. Owner half-portion update (2026-10-14): quantity reviewed against the revised recipe; cooking method and the existing estimated retention policy are unchanged. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Spice World Fresh Peeled Garlic, 6 oz, Pouch · Price checked 2026-09-21
- parsley: $0.26
1.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 3.8 g Owner-approved removal of bourbon. Reserve the authored one fifth of the revised marinade; retain the existing estimate counting that glaze fully and half of the discarded soaking portion. Sodium stays fully counted. This retention is not a measured absorption rate. Owner half-portion update (2026-10-14): quantity reviewed against the revised recipe; cooking method and the existing estimated retention policy are unchanged. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Parsley, 0.5 oz Clamshell · Price checked 2026-09-21
- thyme: $0.16
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 0.8 g Owner-approved removal of bourbon. Reserve the authored one fifth of the revised marinade; retain the existing estimate counting that glaze fully and half of the discarded soaking portion. Sodium stays fully counted. This retention is not a measured absorption rate. Owner half-portion update (2026-10-14): quantity reviewed against the revised recipe; cooking method and the existing estimated retention policy are unchanged. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Thyme, 0.5 oz Clamshell · Price checked 2026-09-21
- whole grain mustard: $0.19
36 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Owner-approved removal of bourbon. Reserve the authored one fifth of the revised marinade; retain the existing estimate counting that glaze fully and half of the discarded soaking portion. Sodium stays fully counted. This retention is not a measured absorption rate. Owner half-portion update (2026-10-14): quantity reviewed against the revised recipe; cooking method and the existing estimated retention policy are unchanged. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Stone Ground Mustard, 12 oz Squeeze Bottle · Price checked 2026-09-21
- brown sugar: $0.12
55 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup (packed) = 220 g; packing=packed Owner-approved removal of bourbon. Reserve the authored one fifth of the revised marinade; retain the existing estimate counting that glaze fully and half of the discarded soaking portion. Sodium stays fully counted. This retention is not a measured absorption rate. Owner half-portion update (2026-10-14): quantity reviewed against the revised recipe; cooking method and the existing estimated retention policy are unchanged. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Light Brown Sugar, 32 oz · Price checked 2026-09-21
- Cajun seasoning: $0.09
6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2 g; Editorial ground-spice blend estimate: 2 g/tsp, not a claimed package-label weight. Owner-approved removal of bourbon. Reserve the authored one fifth of the revised marinade; retain the existing estimate counting that glaze fully and half of the discarded soaking portion. Sodium stays fully counted. This retention is not a measured absorption rate. Owner half-portion update (2026-10-14): quantity reviewed against the revised recipe; cooking method and the existing estimated retention policy are unchanged. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Slap Ya Mama Original Blend Cajun Seasoning, 8 oz Canister Bold Louisiana-Style Spice for Everyday Cooking · Price checked 2026-09-21
- soy sauce: $0.96
127.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 255 g Owner-approved removal of bourbon. Reserve the authored one fifth of the revised marinade; retain the existing estimate counting that glaze fully and half of the discarded soaking portion. Sodium stays fully counted. This retention is not a measured absorption rate. Owner half-portion update (2026-10-14): quantity reviewed against the revised recipe; cooking method and the existing estimated retention policy are unchanged. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Kikkoman Soy Sauce, 15 oz Bottle · Price checked 2026-09-21
- red pepper flakes: $0.08
2.7 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 5.3 g Owner-approved removal of bourbon. Reserve the authored one fifth of the revised marinade; retain the existing estimate counting that glaze fully and half of the discarded soaking portion. Sodium stays fully counted. This retention is not a measured absorption rate. Owner half-portion update (2026-10-14): quantity reviewed against the revised recipe; cooking method and the existing estimated retention policy are unchanged. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Crushed Red Pepper, 1.75 oz · Price checked 2026-09-21
- olive oil: $1.43
108 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 216 g Owner-approved removal of bourbon. Reserve the authored one fifth of the revised marinade; retain the existing estimate counting that glaze fully and half of the discarded soaking portion. Sodium stays fully counted. This retention is not a measured absorption rate. Owner half-portion update (2026-10-14): quantity reviewed against the revised recipe; cooking method and the existing estimated retention policy are unchanged. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- butter: $0.24
28.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.2 g Salted butter reference; unsalted uses this as a substitute estimate.
Walmart: Great Value Salted Butter · Price checked 2026-09-21
- Yukon Gold potatoes: $2.12
680.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Yellow Potatoes Whole Fresh, 3lb Bag · Price checked 2026-09-21
- grated Parmesan cheese: $0.37
30.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 7.6 g Shredded Parmesan reference; grated products and brands may differ.
Walmart: Great Value Finely Shredded Parmesan Cheese · Price checked 2026-09-21
- olive oil: $0.18
13.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- garlic: $0.16
9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
3 clove = 9 g; USDA SR Legacy household weights used as an approximate physical conversion for the current ingredient profile; nutrition remains from its own mapped record. Representative product for this ingredient; your brand and package size may differ.
Walmart: Spice World Fresh Peeled Garlic, 6 oz, Pouch · Price checked 2026-09-21
- black pepper: $0.15
3.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp (ground) = 6.9 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- salt: $0.01
6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein60g34%
- Carbs39.9g22%
- Fat34.5g44%
Per serving · Share of calories from macros
Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.Triple B's Meal Prep Notes
Reserve the glaze portion of the marinade before it touches the raw steak. That gives you a separate mixture to reduce while the steaks cook, and it means the finished potatoes can get some of that mustard and Cajun flavor too. Planning that small step ahead makes assembly much easier than trying to rescue sauce from the steak bag later.
Roast the garlic-Parmesan potatoes while you sear the meat, and give the potato pieces enough room on the tray to brown. Rest the cooked steaks before slicing and divide the slices across the containers. Keep the potatoes beside the steak instead of burying them under the glaze if their texture matters to you. The microwave will soften their edges, but separating them makes it easier to reheat the potatoes another way when you have time. Use the listed butter through the searing stage, rather than adding another unmeasured round at the end. Crisp edges are the goal for these potatoes. Give pale pieces a little longer to brown, watching the Parmesan so it does not burn, or use an air fryer in uncrowded batches if that fits your setup better.
For a refrigerated serving, microwave on high for 90 seconds, stir, then heat for another 45 seconds. Use that as a starting point and continue in short intervals as needed until the food reaches 165°F throughout. Stir or turn the potatoes and reposition the steak slices at the pause. Add the reduced glaze across the servings rather than leaving it all in one corner of the pan. For a different week, explore the beef meal preps or other Cajun-inspired recipes. If it is the skillet cooking you like, the stovetop collection is another useful place to look.
Notes from your kitchen
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From the community
This one still makes me laugh because it has no business being meal prep. Marinated and glazed steak, garlic parm potatoes, stupidly good flavor, and it somehow checks the macro box. That’s literally the Meaningful Macros method in a nutshell and why this was the first recipe I ever posted.