High Protein Peppercorn Beef, Crispy Potatoes and Greens
This is my lighter, high-protein take on creamy peppercorn steak — turned into a proper meal prep that still feels like a restaurant dinner. Tender seared beef tossed in a macro-friendly peppercorn sauce, served with crispy potatoes and sautéed greens, all coming together with clean ingredients and huge flavour. It’s the kind of meal prep that keeps you consistent because it actually tastes good, reheats perfectly, and doesn’t feel like “meal prep” at all. Real food, balanced macros, and a complete meal that fits straight into your weekly rotation.
Ingredients
Beef & Sauce
- 850g (1.8lb) - Lean Steak (Rump/Sirloin)
- 1 Tbsp (20ml) - Olive Oil
- 1 - Shallot or Small Brown (Yellow) Onion, Finely Diced
- 2 - Garlic Cloves, Minced
- ½ Cup (125ml) - Beef Stock
- 1 ½ tsp (3g) - Black Peppercorns, Crushed
- 2 tsp (10g) - Green Peppercorns, Drained & Crushed
- ⅓ Cup (100g) - High-Protein Yogurt or Low-Fat Cream
- 1 tsp (5ml) - Worcestershire Sauce
- Salt & Pepper
Crispy Potatoes
- 700g (1.5lb) - Baby or Chat Potatoes, Halved or Quartered
- 1 Tbsp (20ml) - Olive Oil
- 1 tsp (2g) - Dried Thyme
- ½ tsp (1g) - Dried Rosemary
- Salt & Pepper
Sautéed Greens
- 150g (5.3oz) - Kale or Green of Choice, Stems Removed
- 2 tsp (10ml) - Olive Oil
- Lemon Juice, To Taste (Optional)
- Salt & Pepper
Instructions
Roast Potatoes
- Preheat oven to 200°C (400°F), or air fryer to 190°C (375°F). Toss the halved potatoes with olive oil, dried thyme and rosemary, salt, and pepper, then spread evenly on a baking tray. Roast for 25–30 minutes, turning halfway, until golden and crisp. If using an air fryer, cook for 18–20 minutes, shaking the basket halfway through, until golden and crunchy on the edges.
Sear Beef
- Heat 1 tablespoon of olive oil in a large pan over medium-high heat. Season the steak with salt and pepper, then sear in batches for 1–2 minutes per side until browned. Remove and set aside, keeping the pan and any juices.
Sauté Greens
- In the same pan, reduce the heat to medium. Add the kale directly into the beef juices and toss for 1–2 minutes until wilted and slightly crisp around the edges. Season lightly with salt and a squeeze of lemon juice, then remove and set aside.
Peppercorn Base
- Add the pan back over medium-high, add olive oil and the shallot and cook for 2 minutes until softened. Add the garlic and cook for 30 seconds. Stir in the black and green peppercorns, toasting briefly to release their flavour.
Deglaze & Reduce
- Pour in ¼ cup of beef stock, scraping up any browned bits. Simmer for 2–3 minutes until reduced by half, then add the remaining stock and simmer for another 2 minutes.
Creamy Sauce
- Remove from the heat and whisk in the Greek yogurt (or light cream) and Worcestershire sauce until smooth and silky. Return the beef and any resting juices to the pan and toss to coat. Adjust seasoning as needed.
Serve & Portion
- Divide the creamy peppercorn beef between containers, add roasted potatoes and a portion of sautéed kale to each.
Nutrition Guide
The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Storage Instructions
Fridge
Store the steak, potatoes, and greens in airtight containers for up to 4 days. For the best texture, keep the potatoes separate from the sauce so they stay crisp when reheated.
Freezer
Freezes well for up to 3 months. Cool everything completely before sealing. Store the peppercorn beef and potatoes separately if possible. Kale can be frozen, but will soften slightly when reheated — flavour stays the same.
Reheating Instructions
Microwave
Heat the beef and sauce for 2–3 minutes, stirring halfway so it warms evenly. Add the potatoes separately and microwave for 1–2 minutes until hot.
Tip: If the sauce thickens in the fridge, add 1–2 teaspoons of water before heating.
Air Fryer (Potatoes Only)
Re-crisp potatoes at 180°C (350°F) for 4–5 minutes. Then add to your reheated meal.
Pan Reheat
Add the beef and sauce to a pan with 1–2 teaspoons of water, stirring over medium heat for 3–4 minutes until hot. Add potatoes in the last minute to warm them through.
Watch How To Make The Recipe
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