Garlic Steak and Potatoes is a high protein dinner made with juicy pan fried steak, crispy air fryer potatoes, caramelised onions and a creamy garlic yoghurt sauce. It is ideal for anyone who wants a filling, balanced meal with classic flavours and strong macros.
If you love this high protein dinner, try this next: Shepherd’s Pie
Garlic Steak and Potatoes
This Garlic Steak and Potatoes recipe is hearty, savoury and packed with flavour from garlic, paprika, thyme and caramelised onion. The steak stays juicy, the potatoes turn crisp in the air fryer, and the garlic yoghurt sauce adds a cool, creamy finish without making the meal heavy.
It is a lighter, macro friendly take on a classic steak and potatoes dinner. Using Frylight, fat free Greek yoghurt and air fried potatoes keeps the calories controlled while still giving the recipe plenty of texture and satisfaction.
This is a single serve high protein meal that works well for dinner, post workout fuel or a filling lunch. Each serving has 68g protein and 607 calories, making it a satisfying option when you want a complete plate with plenty of staying power.
Why We Love this Recipe
- High in Protein: With 68g of protein per serving, this steak dinner is built to keep you full and support muscle recovery.
- Big Flavour: Garlic, paprika, thyme and caramelised onions make the steak and potatoes taste rich and savoury without needing lots of oil.
- Filling and Balanced: You get lean steak, crispy potatoes, broccoli and a creamy yoghurt sauce in one satisfying high protein meal.
What Is a Garlic Steak and Potatoes?
Garlic Steak and Potatoes is a simple meal made with seasoned sirloin steak, crispy diced potatoes, tenderstem broccoli and a creamy garlic sauce. It brings together classic meat and potato flavours in a lighter, high protein format.
This version is macro friendly because the potatoes are cooked in the air fryer, the steak is pan fried with Frylight, and the sauce uses fat free Greek yoghurt instead of cream or butter. It suits anyone looking for a filling high protein dinner that still feels comforting.
Garlic Steak and Potatoes Nutrition
This Garlic Steak and Potatoes recipe is designed to be filling, balanced and high in protein without being overly heavy. The sirloin steak provides most of the protein, the potatoes add satisfying carbs, and the fat free Greek yoghurt sauce keeps the meal creamy while staying light. Here’s the nutritional breakdown per serving:
Calories: 607
Protein: 68g
Carbs: 66g
Fat: 13g
Ingredients
- Sirloin steak: Sirloin is lean, flavourful and cooks quickly in a hot pan, making it ideal for a high protein steak dinner.
- Potatoes: Potatoes add the crispy, filling carb element that makes this meal feel hearty.
- Onion: Caramelised onion adds sweetness and depth, which balances the savoury steak seasoning.
- Seasonings: Salt, black pepper, garlic granules, all purpose seasoning, thyme and paprika add warmth, savoury flavour and colour to the steak and potatoes.
- Fat free Greek yoghurt: Fat free Greek yoghurt creates a creamy sauce while adding extra protein and keeping the fat low.
- Tenderstem broccoli: Tenderstem broccoli adds colour, fibre and freshness to balance the steak and potatoes.
- Salt, black pepper and garlic granules: This simple seasoning mix adds flavour to the steak and helps build a more savoury finish.
- Dijon mustard: Dijon mustard adds tang and sharpness, helping the yoghurt sauce taste more savoury.
How to Make Garlic Steak and Potatoes
See recipe card for ingredient quantities and full instructions.
Start by seasoning the diced potatoes with garlic granules, paprika, salt and black pepper. A light coating of Frylight helps them crisp up in the air fryer without needing extra oil.
Cook the potatoes at 200°C until golden and crispy, shaking the basket halfway through so they brown evenly. While they cook, soften the sliced onion in a pan until it becomes sweet and caramelised.
Season the steak well on both sides, then pan fry it for 2 to 3 minutes per side. The exact finish will depend on the thickness of the steak, so rest it briefly before slicing to help keep it juicy.
Boil or steam the tenderstem broccoli until tender but still bright green. For the sauce, mix fat free Greek yoghurt with grated garlic, Dijon mustard, salt and black pepper until smooth.
Serve everything together with the crispy potatoes, steak, onions and broccoli. Add the garlic yoghurt sauce on the side or spoon it over the steak for a creamy finish.
Tips
- Cut the potatoes evenly. Smaller, even pieces cook at the same speed and get crispier in the air fryer.
- Pat the steak dry first. Removing excess moisture helps the outside brown better in the pan.
- Shake the air fryer basket halfway through. This helps the potatoes brown on all sides instead of crisping only on the top layer.
- Cook the onions before the steak. This gives them time to soften and caramelise, while also adding extra flavour to the pan.
- Rest the steak before slicing. A short rest helps the juices settle, making the steak more tender.
Recipe Variations & Substitutions
- Swap the steak cut: Use rump, fillet or lean frying steak if preferred, adjusting the cooking time to suit the thickness.
- Change the potatoes: Baby potatoes or Maris Piper potatoes both work well for air frying.
- Use a different veg: Green beans, asparagus or regular broccoli can replace tenderstem broccoli.
- Make the sauce milder: Use less fresh garlic or swap Dijon mustard for a small squeeze of lemon juice.
Storage
This recipe is best served fresh, especially the steak and crispy potatoes. Leftovers can be stored in an airtight container in the fridge for up to 2 days. Reheat the potatoes in the air fryer to bring back crispiness and warm the steak gently to avoid drying it out. Store the yoghurt sauce separately and serve it cold.
Frequently Asked Questions
They may be overcrowded, cut too large or not cooked long enough. Spread them out as much as possible, shake the basket halfway through and continue cooking until crisp.
Avoid overcooking it, use a hot pan, and let the steak rest before slicing. Slice against the grain where possible to keep each bite more tender.
You can use light cream cheese, quark or a high protein plain yoghurt instead. Choose something thick and tangy so the sauce still feels creamy and balances the garlic flavour.
More High Protein Dinner Ideas
After you try this Garlic Steak and Potatoes Recipe, let us know your thoughts! Follow us on Instagram for more high protein, low calorie recipe ideas.
Garlic Steak and Potatoes
Equipment
- 1 Air fryer
- 1 Frying Pan
- 1 Saucepan
- 1 Small Bowl
- 1 Spoon
- 1 Knife
- Chopping Board
Ingredients
Steak
- 1 Sirloin Steak
- ½ Onion
- 1 tsp Garlic Granules
- 1 tsp Salt
- 1 tsp Black Pepper
- 1 tsp Thyme
- ½ tsp Paprika
- 1 tsp All Purpose Seasoning
- Low-calorie Cooking Spray
- 80 g Tenderstem Broccoli
Potatoes
- 225 g Maris Piper Potatoes
- 1 tsp Black Pepper
- 1 tsp Salt
- ½ tsp Garlic Granules
- ½ tsp Paprika
- Low-calorie Cooking Spray
Sauce
- 100 g Fat Free Greek Yoghurt
- 1 tsp Dijon Mustard
- 1 Garlic Clove
- Salt
- Black Pepper
Instructions
- Season the Potatoes: Add the diced potatoes to a bowl with salt, black pepper, garlic granules and paprika. Spray with Frylight and toss until evenly coated.
- Air Fry the Potatoes: Add the potatoes to the air fryer basket and cook at 200°C for 17 to 20 minutes, shaking halfway, until golden and crispy.
- Caramelise the Onion: Spray a frying pan with Frylight and cook the sliced onion over a medium heat until softened and caramelised.
- Season the Steak: Season the sirloin steak with salt, black pepper, garlic granules, all purpose seasoning, thyme and paprika.
- Pan Fry the Steak: Spray the pan with Frylight and cook the steak for 2 to 3 minutes on each side, or until cooked to your preferred doneness. Rest briefly before slicing.
- Cook the Broccoli: Boil or steam the tenderstem broccoli until bright green and tender.
- Make the Sauce: Mix the fat free Greek yoghurt, grated garlic, Dijon mustard, salt and black pepper in a small bowl until smooth.
- Plate the crispy potatoes, steak, caramelised onions and tenderstem broccoli. Spoon over the garlic yoghurt sauce or serve it on the side.
- Serve and enjoy!
Notes
- Cooking time for steak will vary depending on the thickness of the sirloin and preferred doneness.
- For crispier potatoes, spread them in a single layer in the air fryer basket and shake well halfway through cooking.
- Store the garlic yoghurt sauce separately if saving leftovers, and serve it cold after reheating the steak and potatoes.
