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Garlic Butter Steak and Broccoli Keto Meal Prep - Simple, Satisfying, and Low-Carb

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5–2 pounds steak (sirloin, ribeye, or New York strip; sirloin is budget-friendly and great for meal prep)
  • 4 cups broccoli florets (fresh preferred; frozen works with minor tweaks)
  • 4 tablespoons unsalted butter (or ghee for lactose-sensitive)
  • 2 tablespoons olive oil (or avocado oil for high-heat searing)
  • 5–6 garlic cloves, minced
  • 1 teaspoon sea salt (plus more to taste)
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon smoked paprika (optional, for warmth)
  • 1/2 teaspoon onion powder (optional, for savory depth)
  • 1/4 teaspoon red pepper flakes (optional, for heat)
  • 1 tablespoon lemon juice (or 1/2 lemon, for finishing)
  • Fresh parsley, chopped (optional garnish)
  • Meal prep containers (3–5, preferably microwave-safe and divided)

Method
 

  1. Trim and slice the steak. Pat it dry with paper towels. Slice against the grain into 1/2-inch strips or bite-size cubes. This helps it cook quickly and stay tender.
  2. Season the steak. In a bowl, toss steak with salt, pepper, smoked paprika, and onion powder. Let it sit at room temperature for 10–15 minutes while you prep the broccoli.
  3. Prep the broccoli. Cut into evenly sized florets so they cook at the same rate. Rinse and pat dry to reduce splatter in the pan.
  4. Blanch or steam for best texture (optional but ideal). Steam or microwave the broccoli until crisp-tender, about 2–3 minutes. This keeps it vibrant and prevents overcooking later.
  5. Heat the pan. Place a large skillet over medium-high heat. Add 1 tablespoon olive oil and 1 tablespoon butter. When the butter foams, the pan is ready.
  6. Sear the steak in batches. Add half the steak in a single layer. Don’t crowd the pan. Sear 2–3 minutes per side until browned outside and medium inside. Transfer to a plate and repeat with remaining steak, adding more oil if needed.
  7. Make the garlic butter. Lower heat to medium. Add remaining butter to the pan. Stir in minced garlic and red pepper flakes. Cook 30–60 seconds until fragrant, scraping up browned bits.
  8. Add broccoli and coat. Toss broccoli in the garlic butter for 1–2 minutes. Season with a pinch of salt and a squeeze of lemon to brighten the flavors.
  9. Return steak to the pan. Add the steak and any juices. Toss everything together for 30–60 seconds, just to warm through and coat. Taste and adjust seasoning.
  10. Garnish and portion. Turn off heat. Sprinkle with chopped parsley. Divide evenly among meal prep containers. Aim for balanced portions of steak and broccoli.
  11. Cool before sealing. Let containers sit uncovered 10–15 minutes so steam escapes. Seal and refrigerate or freeze as needed.