High Protein Cajun Steak Meal Prep with Sweet Potato Mash & Lemon Garlic Broccolini
High-protein Cajun steak meal prep with creamy sweet potato mash and lemon-garlic broccolini — packed with flavour, macros, and ideal for muscle gain or fat loss.
Cajun Steak Bites Meal Prep
Ingredients
Cajun Seasoning
- 8 g Smoked Paprika
- 4 g Onion Powder
- 4 g Garlic Powder
- 1 g Chilli Powder
- 0.5 g Dried Oregano
- Salt & Pepper
Steak Bites
- 750 g Lean Steak Rump, Sirloin, Scotch (Rib-Eye)
- 15 ml Olive Oil
- 1 batch Cajun Seasoning
- 14 g Unsalted Butter
- Salt & Pepper
Sweet Potato Mash
- 800 g Sweet Potato Peeled & Chopped
- 14 g Unsalted Butter
- 125 ml Low-Fat Milk
- Salt & Pepper
Garlic Greens
- 300 g Broccolini, Green Beans or Kale
- 15 ml Olive Oil
- 2 Garlic Cloves Minced
- 1 wedge Lemon Juice
- Salt & Pepper
Optional Pan Sauce
- 60 ml Beef Stock
- 10 g Dijon Mustard
- 5 ml Worcestershire Sauce
- 8 g Unsalted Butter
Method
Cajun Seasoning
- Mix all of the Cajun seasoning ingredients in a bowl. This makes one batch for this recipe.
Season the Steak
- Pat steak cubes dry with a paper towel. In a bowl, toss with Cajun seasoning. Set aside while you prepare the mash.
Make the Sweet Potato Mash
- Boil sweet potato in salted water for 15–18 minutes or until tender. Drain well and mash with butter, milk, salt, and pepper until smooth. Add a touch of maple syrup or honey for a subtle sweetness. Keep warm.
Cook the Greens
- Blanch broccolini in boiling water for 2 minutes, then drain. Heat olive oil in a pan, sauté the garlic until fragrant, then toss in the greens. Finish with lemon juice and a pinch of salt.
Sear the Steak Bites
- Heat a large pan over high heat until just smoking. Add steak in batches and sear for 2–3 minutes until golden and slightly charred. Add butter at the end to glaze and toss. Remove from the pan and rest for 5 minutes.
Optional Pan Sauce
- Deglaze the pan with beef stock, Dijon, and Worcestershire. Simmer for 1–2 minutes, whisk in butter until glossy. Spoon over steak when serving or portioning.
Portion
- Add a scoop of mash to each container. Top with steak bites and garlic greens. Drizzle with the sauce, if using, and garnish with parsley.
Chef's Tips
Pat the steak fully dry before tossing it with the oil and seasoning — any surface moisture left on the cubes will make the pan steam instead of sear, and you'll lose the char.Sear in batches without crowding the pan, and keep the heat high until it's just smoking — too much steak at once drops the pan's temperature and stops it from developing that charred edge.Add the butter right at the end to glaze the steak, not earlier — butter burns quickly over high heat, so holding it back until the sear's done is what gets you the glaze without bitterness.
Storage & Reheating
Refrigerate for up to 4 days, or freeze for up to 3 months, in an airtight container.To reheat, microwave covered for 2–3 minutes, or warm gently in a pan with a small splash of stock to loosen the mash and sauce. Thaw frozen portions in the fridge overnight before reheating.
Serving 420gCalories 432kcalCarbohydrates 33.4gProtein 43gFat 14.2gSaturated Fat 5gPolyunsaturated Fat 1gMonounsaturated Fat 6.2gTrans Fat 0.4gCholesterol 102mgSodium 161.4mgPotassium 1388.5mgFiber 6.5gSugar 11gVitamin A 1190IUVitamin C 24.3mgCalcium 91.2mgIron 3.8mg
The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Storage Instructions
Store in airtight containers for up to 4 days in the fridge or 3 months in the freezer.
Reheating Instructions
Reheat in the microwave until hot.
For best results, keep the broccolini slightly undercooked during prep — it will reheat perfectly without becoming mushy.
Watch How To Make The Recipe
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