This Steak Sandwich is a high protein lunch or dinner that combines juicy sirloin steak, sweet caramelised onion, melted cheese, and a creamy Dijon sauce in a ciabatta roll. It is ideal for anyone looking for a filling meal that delivers plenty of flavour while still fitting a high protein lifestyle.
If you love this recipe, try Chicken Caesar Salad next.
Steak Sandwich
A steak sandwich is a satisfying meal made with tender steak layered into bread with simple fillings and sauce. This version has a savoury, rich bite from the steak and cheese, balanced by soft caramelised onion, fresh rocket, and a creamy mustard yoghurt sauce, while still keeping the protein high.
It is a lighter, macro-friendly take on a classic steak sandwich, using reduced fat cheese, lighter mayonnaise, and fat free yoghurt in the sauce. These swaps keep the filling texture and flavour, while making the sandwich feel a little more balanced.
This recipe is designed as a single-serve meal, so it works well for a hearty lunch or easy dinner. With 71g of protein and 646 calories per serving, it is a filling option that can help keep hunger levels down for longer.
Why We Love this Recipe
- High in Protein: This sandwich packs 71g of protein into one serving, making it a great option for a filling meal.
- Full of Flavour: Caramelised onions, melted cheese, and Dijon sauce add plenty of richness and depth to every bite.
- Easy to Make: The steps are simple and straightforward, but the finished sandwich still feels satisfying and substantial.
What Is a Steak Sandwich?
A steak sandwich is a hot sandwich made with cooked steak served inside bread, often with toppings like onion, cheese, and sauce. It is a popular option because it turns steak into an easy handheld meal.
This version is made more high protein and macro friendly by using sirloin steak with lighter cheese, lighter mayonnaise, and a yoghurt-based sauce. It suits anyone wanting a more balanced sandwich that still feels hearty.
Steak Sandwich Nutrition
This steak sandwich is a strong option for anyone wanting a meal that is both filling and high in protein. The combination of steak, ciabatta, and lighter sauce ingredients gives it plenty of substance without overcomplicating the recipe. Here’s the nutritional breakdown per serving:
Calories: 646
Protein: 71g
Carbs: 51g
Fat: 18g
Ingredients
- Sirloin steak: Sirloin gives the sandwich its main source of protein and a rich, savoury flavour. It cooks quickly and stays tender when rested before slicing.
- Ciabatta roll: Ciabatta gives the sandwich structure and a chewy texture that works well with the softer fillings.
- Onion: Onion adds sweetness once caramelised and helps balance the richer ingredients in the sandwich.
- 30% reduced fat cheese: This melts over the steak and adds a creamy, savoury layer without making the sandwich too heavy.
- Lighter than light mayonnaise: This adds extra creaminess and helps keep the ciabatta from feeling dry.
- Rocket: Rocket adds freshness to the sandwich and helps balance the richness of the steak, cheese, and sauce.
- 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 gives the sauce a sharper flavour that cuts through the richness of the filling.
- Fat free yoghurt: Fat free yoghurt keeps the sauce creamy while making it feel lighter than a fully mayo-based version.
How to Make Steak Sandwich
See recipe card for ingredient quantities and full instructions.
Start by slicing the onion and cooking it slowly in a frying pan until it turns soft and golden. Taking the time here makes a big difference, as the onion becomes sweeter and adds much more flavour to the finished sandwich.
While the onion cooks, stir together the Dijon mustard, fat free yoghurt, salt, and black pepper in a small bowl. This gives the sauce time to sit while the rest of the sandwich is prepared.
Next, season the sirloin steak well with salt, black pepper, and garlic granules. Once the onions are done, remove them from the pan and cook the steak over a higher heat until it reaches the preferred doneness.
For the final minute, place the reduced fat cheese over the steak so it melts properly. Slice open the ciabatta, spread over the lighter mayonnaise and yoghurt sauce, then add the rocket, caramelised onion, and steak before serving straight away.
Tips
- eave the steak at room temperature before cooking. Taking it out of the fridge for 20 to 30 minutes helps it cook more evenly.
- Pat the steak dry first. Removing excess moisture helps the outside brown better in the pan.
- Cook the onions low and slow. This helps them soften and caramelise properly without burning, which gives the sandwich a sweeter and deeper flavour.
- Let the steak rest briefly. A short rest before slicing helps keep more of the juices in the meat.
- Melt the cheese at the end. Adding the cheese for the final minute helps it soften nicely without overcooking the steak.
- Warm the ciabatta if preferred. A slightly warmed roll can make the sandwich feel even better and helps everything come together.
Recipe Variations & Substitutions
- Swap the bread: Use a baguette, sandwich thin, or high protein roll if preferred.
- Change the cheese: Reduced fat cheddar, light mozzarella, or even a burger cheese slice can work well here.
- Add extra salad: Tomato or lettuce can be added for extra freshness and texture.
- Use a different sauce base: A little light cream cheese can be used in place of the yoghurt for a thicker sauce.
Storage
This sandwich is best eaten fresh once assembled. If needed, store the cooked steak, onions, and sauce separately in the fridge for up to 2 days, then reheat the steak and onions before building the sandwich. Freezing is not recommended.
Frequently Asked Questions
Sirloin is a great choice because it is lean, flavourful, and cooks quickly. Other tender cuts can also work, but sirloin fits well for a high protein version.
The steak may have been overcooked or not rested before slicing. Cooking it to the preferred doneness and letting it rest briefly can help keep it tender.
A creamy mustard-based sauce works really well because it adds flavour without overpowering the steak. This Dijon yoghurt sauce keeps the sandwich balanced and lighter than a heavier mayo-based option.
More High Protein Breakfast Ideas
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Steak Sandwich
Equipment
- 1 Frying Pan
- 1 Small Bowl
- 1 Spoon
- 1 Knife
- Chopping Board
Ingredients
- 1 Ciabatta Roll
- Rocket
- 1 slice Reduced Fat Cheese
- ½ Onion
- 1 Sirloin Steak
- 1 tsp Salt
- 1 tsp Black Pepper
- 1 tsp Garlic Granules
Sauce
- 1 tsp Dijon Mustard
- 1 tbsp Lighter than Light Mayo
- 1 tbsp Fat Free Greek Yoghurt
Instructions
- Thinly slice the onion. Place a frying pan over a medium-low heat and cook the onion until soft, golden, and caramelised, stirring regularly.
- While the onion cooks, mix the Dijon mustard, fat free yoghurt, salt, and black pepper in a small bowl to make the sauce. Set aside.
- Season the sirloin steak on both sides with the salt, black pepper, and garlic granules.
- Once the onion is cooked, remove it from the pan and set aside.
- Increase the heat to medium-high and cook the steak in the same pan until done to your liking.
- Add the slice of reduced fat cheese on top of the steak for the final minute so it melts.
- Slice the ciabatta roll open. Spread the lighter than light mayonnaise on one half and the Dijon yoghurt sauce on the other.
- Fill the ciabatta with rocket, the caramelised onion, and the cheesy steak.
- Serve and enjoy!
Notes
- Warm the ciabatta before assembling if preferred.
- Let the steak rest briefly before slicing to help keep it juicy.
- Adjust the cooking time depending on the thickness of the steak.
