Garlic Butter Steak with Roasted Asparagus

Why This Works for Intermittent Fasting

This is the kind of meal that makes a narrow eating window effortless. A quality steak delivers 45–55g of protein per serving, which activates mTOR and supports muscle preservation after a long fast. The garlic butter provides dense saturated fat that keeps hunger suppressed for hours after the window closes. Asparagus adds fibre, folate, and potassium — key electrolytes that drop during fasting — without any meaningless starch.

Ingredients

For the steak:

• 2 ribeye or sirloin steaks (approximately 250g each, at room temperature)
• 1 tbsp ghee or avocado oil
• Salt and black pepper
• 3 garlic cloves, lightly crushed
• 3 sprigs fresh thyme (or ½ tsp dried)
• 2 tbsp unsalted butter

For the asparagus:

• 1 bunch asparagus (approximately 400g), woody ends snapped off
• 1 tbsp olive oil
• Salt and black pepper
• Zest of half a lemon

Instructions

1. Preheat your oven to 220°C (425°F / Gas Mark 7). Line a baking tray with foil.
2. Toss the asparagus with olive oil, salt, and black pepper. Spread in a single layer on the tray. Roast for 12–15 minutes until tender with light caramelised tips. Add lemon zest as it comes out.
3. While the asparagus roasts, pat the steaks completely dry with kitchen paper and season generously on both sides with salt and pepper.
4. Heat ghee in a heavy pan (cast iron works best) over high heat until smoking.
5. Add steaks and sear for 2–3 minutes per side for medium-rare, adjusting to your preference. Do not move them around — let the crust develop.
6. Reduce heat to medium. Add crushed garlic, thyme, and butter to the pan.
7. Tilt the pan slightly and baste the steaks repeatedly with the melted garlic butter for 60–90 seconds using a spoon.
8. Remove steaks to a warm plate, tent loosely with foil, and rest for 5 minutes. This step matters — do not skip it.
9. Plate the rested steak alongside the roasted asparagus. Spoon any remaining pan juices over the top.

Nutrition Per Serving

Fasting Compatibility

Ideal for 16:8, 18:6, and OMAD protocols. The high protein-to-calorie ratio makes it excellent for the one-meal-a-day window where you need maximum nutritional density. The fat content ensures appetite remains suppressed well into the next fasting window.

Related Recipes

• Ribeye steak with compound butter and asparagus
• Garlic and herb butter basted cod
• Lamb chops with rosemary, garlic, and chimichurri

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.