PF
Close-up of a grilled steak with tater tots, sauce, and a fresh salad on a vibrant plate.
Stovetop~25 minComplexity

Air Fryer Steak

This Air Fryer Steak delivers 85g protein and 1,199 calories per serving — the highest-protein option in our library at 2 servings. Cooks in minutes on the stovetop, making it a time-efficient choice for strength athletes. Use this as your primary protein on heavy training days or split across 2 meals to reliably hit 40g+ protein per serving.

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Ingredients

2 servings
  • Beef Ribeye, Boneless(907g)
  • Olive oil(10g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • 2 teaspoons kosher salt*
  • 1 ¼ teaspoons freshly cracked or ground black pepper*
  • Unsalted Butter(30g)
  • Chives, Fresh(15g)
  • Garlic
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  • Lemon Juice, Fresh(1g)
  • Chopped Fresh Herbs: (Thyme, Tarragon, Parsley, Rosemary... Whatever You Love Or Have On Hand (A Pinch Of Thyme Is My Favorite))

Instructions

  1. 1Remove the steaks from the refrigerator 30 minutes before cooking to bring them to room temperature — this ensures even cooking throughout.
  2. 2Pat the steaks dry with paper towels, then brush both sides generously with olive oil and season with salt and pepper.
  3. 3Heat a cast-iron skillet or heavy-bottomed pan over medium-high heat for 2–3 minutes until it begins to smoke lightly.
  4. 4Place the steaks in the hot pan and cook 3–4 minutes per side for medium-rare (internal temperature 130°F on an instant-read thermometer), flipping once halfway through — the surface should be deeply browned and crusty.
  5. 5While the steaks cook, mash together the butter, minced fresh garlic, fresh lemon juice, and chopped chives in a small bowl until combined; set aside.
  6. 6Transfer the cooked steaks to a plate, loosely tent with foil, and let rest for 10 minutes to retain juices.
  7. 7Top each steak with a spoonful of the herb butter while still warm, allowing it to melt over the surface, and serve immediately.

Nutrition — Per Serving

1199

calories

85g

protein

108g

fat

Carbohydrates
0g
Saturated fat
36.8g
Sodium
195 mg
Dietary fiber
0.2g

2 servings per batch · ~482g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Air Fryer Steak have per serving?

Each serving contains 85g of protein and 1199 calories, making it one of the highest single-serving protein options available. The macros break down to 108g fat and 0g carbs, so you're getting pure protein and fat with zero carbohydrate content.

How long does Air Fryer Steak take to cook?

This recipe has quick prep time and yields 2 servings per batch on the stovetop. You can have a high-protein meal ready in minimal time, though the calorie density means this works best as part of a larger meal strategy rather than a standalone dish.

Is Air Fryer Steak good for muscle gain?

At 85g protein per serving, this recipe is exceptional for muscle gain phases where protein intake is the priority. The high fat content also supports hormone production and satiety during a caloric surplus.

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