Ribeye Steak with Compound Butter and Asparagus

Why This Works for Intermittent Fasting

Ribeye is one of the most fasting-compatible proteins you can eat. Its high fat-to-protein ratio provides lasting satiety, blunts the insulin response, and gives your body the raw materials it needs after a long fast. Combined with compound butter and asparagus, this meal delivers fat, protein, and micronutrients in a single plate that comfortably carries you through a tight eating window or fuels an OMAD day.

Ingredients

For the compound butter:

• 80g (3 oz) unsalted butter, softened to room temperature
• 2 cloves garlic, finely minced
• 1 tablespoon fresh rosemary, finely chopped
• 1 tablespoon fresh thyme leaves
• 1 tablespoon fresh flat-leaf parsley, finely chopped
• ½ teaspoon sea salt
• ¼ teaspoon black pepper

For the steak:

• 2 ribeye steaks (approx. 300g / 10 oz each), at room temperature
• 1 tablespoon ghee or beef tallow
• Sea salt and cracked black pepper, generously applied

For the asparagus:

• 300g (10 oz) asparagus, woody ends snapped off
• 1 tablespoon olive oil
• Sea salt and black pepper to taste

Instructions

1. Make the compound butter (can be done ahead): Combine the softened butter with garlic, rosemary, thyme, parsley, salt, and pepper. Mix thoroughly. Roll into a log using cling film and refrigerate for at least 30 minutes until firm. Slice into rounds when ready to use.

2. Roast the asparagus: Preheat oven to 200°C (400°F). Toss asparagus with olive oil, salt, and pepper. Spread on a baking tray in a single layer. Roast for 12–15 minutes until tender with slightly crispy tips.

3. Season the steaks: Pat the ribeyes completely dry with paper towels. Season both sides generously with sea salt and cracked black pepper. Let them sit at room temperature for at least 15 minutes before cooking.

4. Sear the steaks: Heat a cast iron skillet or heavy pan over high heat until smoking. Add ghee or tallow. Place the steaks in the pan and sear without moving for 3–4 minutes per side for medium-rare (internal temperature 54–57°C / 130–135°F).

5. Baste and rest: In the last 30 seconds of cooking, add a slice of compound butter to the pan and tilt the pan to spoon the melted butter over the steaks repeatedly. Remove steaks from the pan and rest on a board for 5 minutes before serving.

6. Serve: Place each steak on a warmed plate alongside the asparagus. Add another disc of compound butter directly on top of the hot steak so it melts into the meat. Serve immediately.

Nutrition Per Serving

Values are approximate and vary with exact cut thickness and butter quantity used.

Fasting Compatibility

This recipe is an excellent choice for 16:8, 18:6, or OMAD protocols. The high fat and protein content provides maximum satiety, making it easy to stay comfortable through the next fasting period. Best suited as the main meal in a tight eating window — eat it first, then follow with lighter foods if you're eating more within the window.

Related Recipes

• Pan-seared duck breast with herb butter
• Lamb chops with rosemary, garlic, and chimichurri
• Cold sliced steak with chimichurri sauce

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.