I make this salad when I want a meal that feels indulgent but is actually incredibly healthy and energizing. It’s my absolute favorite way to enjoy a satisfying, restaurant-quality lunch that powers me through the day without any guilt.
My High-Protein Steak and Vegetable Salad
I’ve crafted this recipe to be perfectly balanced, featuring a juicy, flavorful steak, crisp-tender vegetables, and a savory Asian-inspired dressing. It’s a complete, macro-friendly meal that proves healthy eating doesn’t have to be boring or leave you hungry.
Why you’ll love this recipe:
- Nutrient-Dense Powerhouse: Packed with high-quality protein from the steak and eggs, and full of vitamins and fiber from the fresh vegetables.
- Meal-Prep Champion: The components hold up well, making it perfect for preparing ahead for quick and healthy lunches throughout the week.
- Incredibly Flavorful: The simple marinade and umami-rich dressing ensure every bite is delicious, far from the bland salads you might be used to.
- Highly Customizable: This recipe is a fantastic template. Use your favorite veggies, change the protein, or adjust the dressing to your taste.
Ingredients:
Main Ingredients
- 1 steak (150-200g) – choose a lean cut such as filet or sirloin; if frozen, thaw in the fridge, not in water
- 2 eggs – medium size, for added protein
Vegetables
- 100g broccoli – cut into small florets
- 50g sweet corn kernels – fresh or frozen
- 50g shiitake mushrooms – sliced thin
- Optional: cherry tomatoes (halved), lettuce (torn), cucumber (sliced) – for freshness
Marinade
- 2 tsp olive oil (1 tsp for marinating, 1 tsp for cooking)
- 2g sea salt
- 1g freshly ground black pepper
Dressing
- 1 tsp toasted white sesame seeds
- 2 tsp light soy sauce
- 1 tsp sesame oil
- 1 tsp oyster sauce (unsweetened if possible)
- A pinch of freshly ground black pepper
Instructions:
Step 1: Marinate the Steak (Key: Remove gaminess, enhance flavor, keep tender) (15 mins)
Prep the steak: If there is moisture on the surface of the steak, pat it dry gently with a paper towel (excess moisture will cause it to “steam” instead of sear, preventing a flavorful crust). Cut into strips.
Marinate: Place the steak in a dish. Evenly coat with 1 tsp olive oil (to lock in moisture and keep it tender after cooking). Then sprinkle with a pinch of sea salt and freshly ground black pepper (sprinkle both sides, just a thin layer, don’t overdo it). Gently press the seasonings into the steak to help them adhere. Let it marinate for 15 minutes (not too long, to avoid moisture loss making the steak tough).
Step 2: Prep Eggs and Vegetables (10 mins)
Boil eggs: Add enough water to a pot to cover the eggs. Add the eggs (start in cold water to avoid cracking from thermal shock). Bring to a boil over high heat. Once boiling, reduce to a medium heat and cook for 6-7 minutes (6 mins for soft-boiled, 7 mins for hard-boiled – recommended for weight loss). Immediately remove and place in an ice bath for 3 minutes (thermal shock makes shells easier to peel). Once cooled, peel and cut in half. Set aside.
Cook vegetables: Using the same pot (no need to change water), bring the water back to a boil over high heat. Add 1 tsp olive oil (helps prevent vegetables from becoming mushy and keeps them green). Add the broccoli florets, sliced shiitake mushrooms, and sweet corn kernels. Continue cooking for 1 minute. Use a slotted spoon to remove all vegetables and drain them thoroughly (If using raw veggies like cherry tomatoes or lettuce, wash and prepare them now – halve tomatoes, tear lettuce).
Step 3: Make the Dressing (3 mins. Key: Balanced ratio, savory not salty)
In a small bowl, add 1 tsp toasted sesame seeds, 2 tsp light soy sauce, 1 tsp sesame oil, 1 tsp oyster sauce, and a pinch of freshly ground black pepper. Mix well with a spoon until all ingredients are combined (If the dressing is too thick, add 1-2 tsp of the water used to cook the vegetables to dilute it. Taste and adjust; if too bland add a little salt, if too salty add a little cool water). Set aside.
Step 4: Cook the Steak (5 mins. Key: Control heat for a seared crust)
Preheat pan: Place a skillet over medium heat and preheat for 2-3 minutes (It’s hot enough when you can feel strong heat above the surface or a drop of water sizzles and evaporates immediately). Add 1 tsp olive oil.
Cook steak: Add the marinated steak strips to the preheated pan. Cook over medium heat for 2-3 minutes (adjust based on thickness: 2 mins for 1.5cm, 3 mins for 2cm), until a browned crust forms. Use tongs to flip the steak. Cook the other side for 1.5-2 minutes (Adjust time for desired doneness: ~3 min total for rare, ~4 min for medium, ~5 min for well-done – recommended for weight loss). If the steak has a fatty edge, you can stand it up in the pan and hold it with tongs for 10-20 seconds to render the fat and add flavor.
Rest meat: Turn off the heat once the steak is cooked. Remove the steak from the pan and let it rest on a plate.
Step 5: Assemble the Salad (2 mins)
Plate: On a serving plate, arrange the cooked broccoli, shiitake mushrooms, corn kernels, and halved eggs. Place the cooked steak strips on top.
Add dressing: Drizzle the prepared dressing evenly over the salad (you can reserve a little to add later while eating, to prevent the vegetables from getting soggy).
Notes:
Secret to juicy, non-tough steak: Always pat the surface dry before cooking, and ensure the pan is fully preheated to form a seared crust that locks in juices. Avoid flipping frequently during cooking; flip only once per side to prevent juice loss.
Vegetable prep tips: Adding a little olive oil to the boiling water helps maintain the vegetables’ green color and crisp-tender texture, preventing them from becoming mushy.
Dressing adjustment suggestions: If you don’t like the taste of sesame oil, you can replace it with 1 tsp of olive oil for a lighter taste. For a sweet and sour flavor, add ½ tsp of apple cider vinegar or lemon juice. It cuts through richness, enhances flavor, and is low-calorie.
Ingredient substitution suggestions: Steak can be replaced with chicken breast (low-fat, high-protein, cook for ~3 mins per side) or shrimp (boil for 2 mins). Vegetables can be swapped based on season and preference, like asparagus, carrots, or bell peppers, to ensure dietary fiber intake.
Make it a Meal: For added carbohydrates to make it a more balanced meal, serve with a side of quinoa or a slice of whole-grain bread.
Frequently Asked Questions
Q: Can I make this salad ahead of time for meal prep?
A: Absolutely! This is a great meal prep option. Store the cooked and cooled components (steak, vegetables, eggs, dressing) separately in airtight containers in the refrigerator for up to 3 days. Assemble and add the dressing just before eating to keep everything fresh.
Q: What’s the best cut of steak to use for this salad?
A: For a lean option, choose filet mignon or sirloin. For more flavor (with a bit more fat), a flat iron or skirt steak cut against the grain works beautifully. The key is to choose a cut that is suitable for quick cooking.
Q: I don’t have oyster sauce. What can I use instead?
A: You can substitute the oyster sauce with an additional 1 tsp of light soy sauce mixed with a tiny pinch of sugar or a drop of honey to mimic the sweet umami flavor. Alternatively, a teaspoon of hoisin sauce (though slightly sweeter) can work in a pinch.
Easy Steak Salad with Sesame Soy Dressing
Ingredients
Main Ingredients
- 1 steak 150-200g – choose a lean cut such as filet or sirloin; if frozen, thaw in the fridge, not in water
- 2 eggs – medium size for added protein
Vegetables
- 100 g broccoli – cut into small florets
- 50 g sweet corn kernels – fresh or frozen
- 50 g shiitake mushrooms – sliced thin
- Optional: cherry tomatoes halved, lettuce (torn), cucumber (sliced) – for freshness
Marinade
- 2 tsp olive oil 1 tsp for marinating, 1 tsp for cooking
- 2 g sea salt
- 1 g freshly ground black pepper
Dressing
- 1 tsp toasted white sesame seeds
- 2 tsp light soy sauce
- 1 tsp sesame oil
- 1 tsp oyster sauce unsweetened if possible
- A pinch of freshly ground black pepper
Instructions
Step 1: Marinate the Steak (Key: Remove gaminess, enhance flavor, keep tender) (15 mins)
- Prep the steak: If there is moisture on the surface of the steak, pat it dry gently with a paper towel (excess moisture will cause it to "steam" instead of sear, preventing a flavorful crust). Cut into strips.
- Marinate: Place the steak in a dish. Evenly coat with 1 tsp olive oil (to lock in moisture and keep it tender after cooking). Then sprinkle with a pinch of sea salt and freshly ground black pepper (sprinkle both sides, just a thin layer, don't overdo it). Gently press the seasonings into the steak to help them adhere. Let it marinate for 15 minutes (not too long, to avoid moisture loss making the steak tough).
Step 2: Prep Eggs and Vegetables (10 mins)
- Boil eggs: Add enough water to a pot to cover the eggs. Add the eggs (start in cold water to avoid cracking from thermal shock). Bring to a boil over high heat. Once boiling, reduce to a medium heat and cook for 6-7 minutes (6 mins for soft-boiled, 7 mins for hard-boiled - recommended for weight loss). Immediately remove and place in an ice bath for 3 minutes (thermal shock makes shells easier to peel). Once cooled, peel and cut in half. Set aside.
- Cook vegetables: Using the same pot (no need to change water), bring the water back to a boil over high heat. Add 1 tsp olive oil (helps prevent vegetables from becoming mushy and keeps them green). Add the broccoli florets, sliced shiitake mushrooms, and sweet corn kernels. Continue cooking for 1 minute. Use a slotted spoon to remove all vegetables and drain them thoroughly (If using raw veggies like cherry tomatoes or lettuce, wash and prepare them now - halve tomatoes, tear lettuce).
Step 3: Make the Dressing (3 mins. Key: Balanced ratio, savory not salty)
- In a small bowl, add 1 tsp toasted sesame seeds, 2 tsp light soy sauce, 1 tsp sesame oil, 1 tsp oyster sauce, and a pinch of freshly ground black pepper. Mix well with a spoon until all ingredients are combined (If the dressing is too thick, add 1-2 tsp of the water used to cook the vegetables to dilute it. Taste and adjust; if too bland add a little salt, if too salty add a little cool water). Set aside.
Step 4: Cook the Steak (5 mins. Key: Control heat for a seared crust)
- Preheat pan: Place a skillet over medium heat and preheat for 2-3 minutes (It's hot enough when you can feel strong heat above the surface or a drop of water sizzles and evaporates immediately). Add 1 tsp olive oil.
- Cook steak: Add the marinated steak strips to the preheated pan. Cook over medium heat for 2-3 minutes (adjust based on thickness: 2 mins for 1.5cm, 3 mins for 2cm), until a browned crust forms. Use tongs to flip the steak. Cook the other side for 1.5-2 minutes (Adjust time for desired doneness: ~3 min total for rare, ~4 min for medium, ~5 min for well-done - recommended for weight loss). If the steak has a fatty edge, you can stand it up in the pan and hold it with tongs for 10-20 seconds to render the fat and add flavor.
- Rest meat: Turn off the heat once the steak is cooked. Remove the steak from the pan and let it rest on a plate.
Step 5: Assemble the Salad (2 mins)
- Plate: On a serving plate, arrange the cooked broccoli, shiitake mushrooms, corn kernels, and halved eggs. Place the cooked steak strips on top.
- Add dressing: Drizzle the prepared dressing evenly over the salad (you can reserve a little to add later while eating, to prevent the vegetables from getting soggy).
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