It’s 6 PM. You’re hungry. The family is hangry. You need a real dinner, fast. You also want it to be good. Really good. I get it. That’s why this Garlic Butter Steak Bites High Protein Dinner is your new weeknight superhero. If you love quick, savory dinners, you should also try our Garlic Butter Chicken Bites.
Forget complicated recipes that take an hour. This is a 20-minute flavor bomb. We’re talking juicy steak, sizzling in garlic butter. It’s pure, simple, and packed with protein. Your muscles will thank you. Your taste buds will throw a party.
This is the dinner that saves the day. It works for busy schedules, keto goals, and anyone who just loves a great steak. Let’s dig in.
Recipe Overview
- Cuisine: American
- Category: Main Course
- Prep Time: 5 minutes
- Cook Time: 10-12 minutes
- Total Time: 15-17 minutes
- Servings: 2-3
Ultimate Guide to Garlic Butter Steak Bites High Protein Dinner
Why is this the only guide you need? Because I’m a busy cook, just like you. I tested this to be fast, foolproof, and full of flavor. No fancy skills required.
This dish hits all the marks. It’s a perfect keto dinner with almost zero carbs. It fits the carnivore diet beautifully. It’s a top-tier muscle building food. And it’s a masterclass in simple cast iron cooking.
The magic is in the method. A screaming hot pan. Quick-cooking steak bites. A garlic butter bath at the end. That’s it. You get a restaurant-quality meal in your own kitchen. Let’s make it.
The Simple Ingredients
I bet you have most of this already. That’s the point! We use pantry staples to create something special.
- 1.5 lbs sirloin steak (or ribeye, flank steak), cut into 1-inch bites
- Salt and black pepper
- 2 tbsp avocado oil or olive oil
- 4 tbsp unsalted butter
- 6-8 garlic cloves, minced
- 2 tbsp fresh parsley, chopped (optional, for color)
Let’s Get Cooking! (The Step-by-Step)
Ready? This goes quick. Have all your ingredients measured and ready to go. We’re using the classic “mise en place” method. It just means being prepared, and it saves so much time.
- Prep the steak. Pat your steak bites completely dry with paper towels. This is crucial for a good sear. Season them generously on all sides with salt and pepper.
- Heat the pan. Place your cast iron skillet (or heavy pan) over medium-high heat. Let it get hot for 2-3 minutes. Add the oil and swirl it around.
- Sear the steak. Add the steak bites in a single layer. Don’t crowd the pan! Work in batches if needed. Let them sear, untouched, for 1-2 minutes per side. You want a dark brown crust. This takes just 5-6 minutes total. Transfer the steak to a plate.
- Make the garlic butter. Reduce the heat to low. Add the butter to the same pan. Once it melts, add the minced garlic. Cook for just 30-60 seconds until fragrant. Don’t let it burn!
- Finish the dish. Take the pan off the heat. Add the steak bites and any juices back into the pan. Toss everything in that glorious garlic butter until coated. Sprinkle with fresh parsley if using.
What to Serve With This Dish
You can eat these straight from the pan. But for a full meal, here are my go-to fast sides.
Garlic Butter Steak Bites High Protein Dinner Recipe
The Simple Ingredients
Let’s Get Cooking! (The Step-by-Step)
Notes
Enjoy your homemade Garlic Butter Steak Bites High Protein Dinner Recipe!
Nutrition Information
For a keto or low-carb plate, try cauliflower rice. Sauté it in the same pan after the steak for extra flavor. A simple arugula salad with lemon juice works great too.
Need more carbs? Instant pot rice or roasted baby potatoes are perfect. They soak up the extra garlic butter sauce beautifully. For another hearty skillet meal that’s perfect with potatoes, check out our Garlic Butter Steak and Potatoes Skillet. Steamed green beans or broccoli are also quick and healthy options.
Make This Recipe Your Own (Quick Swaps)
Don’t have sirloin? No problem. This recipe is flexible. Use what you have or what’s on sale.
Try ribeye for extra richness. Flank steak or skirt steak work well too. Just slice them thinly against the grain after cooking.
Add a splash of flavor at the end. A squeeze of lemon juice brightens everything up. A pinch of red pepper flakes adds a nice kick. A teaspoon of Worcestershire sauce gives a savory depth.
How to Store Leftovers (If You Have Any!)
Let the steak bites cool completely. Store them in an airtight container in the fridge for up to 3 days.
To reheat, use a skillet over medium-low heat. This keeps them from getting tough. The microwave can work in a pinch, but the skillet method is best.
NUTRITION INFORMATION
- Calories: ~450
- Protein: 45g
- Fat: 30g
- Carbohydrates: 2g
- Fiber: 0g
- Net Carbs: 2g
*Estimates per serving, based on 3 servings. Values can vary with specific ingredients.
FREQUENTLY ASKED QUESTIONS
What’s the best cut of steak for this?
Sirloin is my top pick. It’s lean, flavorful, and affordable. Ribeye is richer. Flank or skirt steak are also excellent choices. Just remember to slice them against the grain.
Can I make this without a cast iron skillet?
Yes! Any heavy-bottomed, oven-safe skillet will work. Stainless steel or a good non-stick pan are fine. The key is getting it nice and hot before adding the steak.
Is this recipe really keto-friendly?
Absolutely. With only 2g of net carbs per serving, this is a perfect keto and carnivore diet meal. It’s high in fat and protein to keep you full and energized. For another fantastic high-protein snack that’s perfect for meal prep, try these High-Protein Peanut Butter Yogurt Bites.
See? Dinner doesn’t have to be a project. With a hot pan, a few ingredients, and 15 minutes, you can have a meal that feels like a treat. It’s the ultimate win for a busy night.
This recipe proves that simple food is often the best food. You get high-quality protein, insane flavor, and your evening back. That’s a total victory in my book.
Go try this and win back your weeknight! Let me know how it goes by leaving a comment and rating below!
