Irresistible 46g Protein Cast Iron Steak and Eggs

There’s something magical about the sizzle of steak hitting a hot cast iron skillet first thing in the morning – it turns breakfast into an event. My cast iron steak and eggs recipe became our family’s weekend ritual after that one sleepy Sunday when I threw together whatever protein we had left. The smell of seared beef and garlic woke everyone up faster than coffee ever could!

This isn’t just another breakfast recipe. It’s a high-protein powerhouse that keeps you full for hours, with juicy steak bites and runny yolks swimming in vibrant chimichurri chili oil. The cast iron does double duty here – giving the steak that perfect crust while cooking the eggs gently in the same pan. Trust me, once you try this combo of crispy edges and silky yolks, you’ll be making “breakfast for dinner” excuses all week long.

Why You’ll Love This Cast Iron Steak and Eggs

This recipe checks all the boxes for the perfect morning (or midnight) meal:

• Protein-packed – With 46g of protein per serving, it keeps you full straight through lunch
• 20-minute magic – Faster than waiting in line at a diner, but tastes way better
• One-pan wonder – The cast iron builds flavor layers without dirtying every dish in your kitchen
• Breakfast or dinner – Equally glorious at 7am or 7pm (I’ve tested both extensively!)
• Flavor fireworks – That chimichurri chili oil? Absolute game-changer

Seriously – the way the runny yolk mixes with the garlicky steak juices? Worth waking up early for.

Ingredients for Cast Iron Steak and Eggs

Here’s everything you’ll need for this flavor-packed breakfast (or dinner!):

• 12 oz sirloin steak – Cut into those perfect 1-inch bite-size pieces (ribeye works great too if you’re feeling fancy)
• 1 tbsp olive oil – For that initial sear
• 1 tbsp butter – Because everything’s better with butter
• 2 cloves garlic – Minced nice and fine (trust me, you want every bite garlicky)
• 1/2 tsp kosher salt – Plus more to taste
• 1/2 tsp black pepper – Freshly cracked is best
• 1/2 tsp smoked paprika – Optional but adds such a nice depth
• 2 large eggs – The bigger the better for those glorious yolks
• 2 tbsp chimichurri – Store-bought is fine, but homemade is next-level
• 1/2 tsp crushed red pepper flakes – Or chili crisp if you’ve got it
• 1 tsp red wine vinegar or lemon juice – Optional brightener
• 1 tbsp chopped parsley – For that fresh pop of color

Ingredient Notes & Substitutions

No sirloin? No problem! Ribeye makes an excellent (if slightly richer) substitute. If you’re going keto, feel free to skip the optional vinegar. That chimichurri? I’ve used everything from fancy artisanal jars to my quick homemade version – all delicious. And if you’re like me and keep chili crisp in your fridge at all times, definitely use that instead of plain red pepper flakes for extra umami punch!

Equipment You’ll Need

You really only need a few trusty tools to nail this recipe:

• Well-seasoned cast iron skillet – The star of the show! Mine’s been with me for years and makes everything taste better
• Tongs – For flipping those steak bites with precision
• Cutting board + sharp knife – To get those perfect 1-inch steak cubes

That’s it! No fancy gadgets required – just good old-fashioned cast iron magic.

How to Make Cast Iron Steak and Eggs

Alright, let’s get sizzling! This method is foolproof if you follow these steps:

1. Heat the skillet: Place your cast iron over medium-high heat for a full 2-3 minutes. You want it hot – when a drop of water skitters across the surface, you’re ready. This is key for that perfect crust!
2. Sear the steak bites: Add olive oil, then carefully place steak pieces in a single layer (no overcrowding!). Here’s the important part – don’t touch them for 2-3 minutes! Let them develop that gorgeous brown crust. Flip and cook another 1-2 minutes for medium-rare (longer if you prefer).
3. Butter + garlic magic: Lower heat to medium. Add butter and minced garlic – the smell will hit you immediately! Toss steak bites for 30-60 seconds until glossy and fragrant. Season with salt, pepper, and smoked paprika if using. Push steak to one side of the skillet.
4. Egg time!: Crack eggs into the empty side. Cook 2-3 minutes for runny yolks (my favorite). If whites aren’t setting fast enough, cover the skillet for just 30-60 seconds – no more!
5. Finish with flair: Stir chimichurri with red pepper flakes (and vinegar/lemon if using). Spoon generously over everything. The heat will make the sauce meld beautifully with the steak juices and egg yolks.

Serve immediately while everything’s piping hot – that first bite of crispy steak dipped in runny yolk is pure heaven!

Pro Tips for Perfect Cast Iron Steak and Eggs

After making this weekly for years, here’s what I’ve learned:

• Don’t overcrowd: Cook steak in batches if needed. Overcrowding steams instead of sears.
• Egg doneness: For perfect runny yolks, pull eggs at 2 minutes if your skillet retains heat well (cast iron does!).
• Rest steak bites: Let them sit 1 minute before serving – they’ll reabsorb juices.
• Garlic watch: Stir constantly once added – it burns fast!
• Chimichurri hack: Warm it slightly before adding – it spreads easier.

Follow these, and you’ll nail restaurant-quality steak and eggs every time!

Serving Suggestions for Cast Iron Steak and Eggs

This dish shines on its own, but oh, the possibilities! For a hearty breakfast, pile everything on thick sourdough toast to soak up those glorious yolks and chimichurri. Keto friends – just add creamy avocado slices or crispy roasted radishes instead. My Sunday favorite? A side of garlicky roasted potatoes cooked in the same cast iron after plating (waste not, want not!). And if you’re feeling fancy, a simple arugula salad with lemon cuts through the richness perfectly.

Storage & Reheating Instructions

Leftovers? (Rare in my house, but it happens!) Store steak and eggs separately in airtight containers for 2-3 days max. When reheating, skip the microwave – it murders the texture. Instead, warm steak bites in your cast iron over medium-low heat for 1-2 minutes per side. Eggs? I prefer them fresh, but if you must reheat, do it gently in the same skillet with a splash of water and a lid for 30 seconds. The chimichurri keeps beautifully in the fridge for up to a week – just give it a stir before using!

Nutritional Information

Here’s the breakdown per serving (and yes, I actually calculated this while licking chimichurri off my fingers):

• 640 calories – Fuel for your morning
• 46g protein – That’s nearly a day’s worth for many!
• 45g fat – Mostly the good kind from olive oil and steak
• 3g carbs – Keto friends rejoice

Remember – these are estimates based on my exact ingredients. Your numbers might dance a bit depending on steak marbling or egg size!

Frequently Asked Questions

Can I use a different cut of steak?
Absolutely! While sirloin gives the best balance of flavor and affordability, ribeye makes an incredible (if richer) substitute. Flank steak works too – just slice it thinner against the grain. The key is cutting whatever you use into those 1-inch cubes for even cooking.

How do I make chimichurri from scratch?
My quick version: blend 1 cup parsley, 1/4 cup olive oil, 2 tbsp red wine vinegar, 2 garlic cloves, 1/2 tsp salt, and 1/4 tsp red pepper flakes. Let it sit 30 minutes – the flavors bloom beautifully! This makes enough for several breakfasts (or dinners).

Is this really keto-friendly?
You bet! With just 3g net carbs per serving, it fits perfectly into low-carb diets. Just skip the optional vinegar if you’re being strict. The high fat content from the olive oil and butter keeps you in ketosis too.

Can I cook the eggs separately?
Sure, but you’ll miss that magical moment when the yolks mingle with the steak juices! If you must, fry eggs in another pan – just slide them onto the steak at the end. Cast iron eggs taste best though!

Final Thoughts

Now that you’ve got all my cast iron steak and eggs secrets, it’s your turn to make that glorious morning sizzle happen! Tag me when you try it – I live for those yolk-dripping action shots. And hey, if you tweak the recipe? Tell me your genius improvements. Happy skillet-cooking, friends!

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