This Easy Steak Protein Bowl is the second installment of a six part series of easy protein bowls. Each of these protein bowls can be served for lunch or dinner and provide plenty of protein, healthy fats, a small helping of carbohydrates, and will keep you satiated until your next meal. They also have common ingredients you can prep ahead of time and use all week!
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The Easy Steak Protein Bowl:
As I mentioned in my last post, I really struggle with lunch. For me, breakfast is easy, dinner is a cinch, but literally everyday I am like “what do I want for lunch???” These protein bowls save the day for me. They keep me on the healthy eating track as each is high in protein and healthy fats, and contain limited unrefined carbohydrates. So what is in the Easy Steak Protein Bowl? Let’s get to it…grass fed beef, asparagus, half and avocado, short grain brown rice, lettuce (or baby arugula), a soft boiled “jammy egg”, and red pickled onions. This beautiful bowl is dressed with a simple olive oil and lemon juice dressing. It’s got all the flavor profiles, savory (steak and egg), sour (lemon juice), sweet (pickled onions), and thanks to my favorite sea salt a nice bite of flaked sea salt!
Let’s Talk About The Health Benefits of this Lunch Bowl:
The steak and eggs are loaded with protein, 25 grams and 6 grams respectively! That’s a total of 31 grams of protein, so awesome! The eggs, avocado and olive oil provide you with heathy DHA and Omega 9 fats that help the brain and the heart. The arugula (or baby greens), asparagus, lemon juice and brown rice offer vitamins, minerals, antioxidants and fiber. And finally, the red pickled onions not only add color and flavor, they help with digestion by boosting beneficial gut bacteria, and they are a natural anti inflammatory! If you are worried about investing in a jar of pickled onions, don’t be, they will be included in almost all the protein bowl recipes I share. Winning all around!
The Dressing and Jammy Eggs:
The dressing I use for this bowl is very simple: olive oil, fresh lemon juice, sea salt, and pepper. That’s it! I drizzle it over everything except the eggs. If you like you may sprinkle the eggs with a little Tabasco for some heat. The eggs are cooked soft boiled and easy to peel because I use a technique that is foolproof, all tips are in the recipe below.
If You Want to Eat Protein Bowls All Week …just do a little meal prep!
I like to make more rice and dressing than I need for one bowl because several of the bowl recipes in this series will have a few of the same ingredients, so it only makes sense to batch cook the rice and double, triple or quadruple the lemon dressing.
Want More protein Bowl Recipes?
Try my Chicken Protein Bowl!
The Recipe: Easy Steak Protein Bowl
What you need: a good sea salt, and as always, a good knife!
A healthy lunch or dinner with plenty of protein, healthy fats and a small amount of unrefined carbohydrates! To make this meal even easier, make more rice and dressing than you need so you can use it all week! If you prep the rice and dressing ahead of time this meal takes about 12 minutes to make!
Course:
Brunch, dinner, lunch
Cuisine:
American
Keyword:
#easy dinner, healthy lunch, protein bowl
Servings: 1 serving
-
1/3
cup
cooked short grain brown rice (prepped ahead if possible) -
1
soft boiled egg -
6
asparagus spears, cut into 2″ pieces -
4
ounce
steak of your choice (I used filet mignon) -
1/2
a ripe avocado, peeled and sliced -
2
tablespoons
pickled red onions -
1/3
cup
baby arugula or baby grees -
1
tablespoon
extra virgin olive oil -
1
tablespoon
fresh squeezed lemon juice - sea salt and pepper to taste
- Tabasco sauce (optional) for egg
-
If you haven’t pre-prepped rice, cook according to package instructions. I always cook more than I need so I have it ready for protein bowls throughout the week.
-
Cook egg: Bring a pot of water to a full boil, turn down heat to a gentle boil, use a spoon to lower egg into water. Boil for seven minutes. Place a bowl of ice in the sink and fill with water. Place egg in the ice bath for 2 minutes. Peel.
-
While egg is cooking, make dressing and cook steak.
-
Whisk together olive oil, lemon juice, a little sea salt and black pepper, set aside
-
Cut asparagus and slice steak in 1/2 inch pieces. Season steak with sea salt and pepper. Set a grill pan on cooktop on high heat for two minutes. Drizzle with olive oil. Add asparagus to pan and cook for 1 minute, add steak and sear each side for 2 minutes for medium, less time for rare, more time for well done.
-
Place warm rice, asparagus, steak, lettuce, pickled onions and avocado around the perimeter of a bowl. Cut egg in half and place in the center of the bowl. Drizzle lemon dressing over everything but the egg. Sprinkle egg with sea salt and pepper and a dash of tabasco if desired. Serve!
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