French Dip Sandwich
This French Dip Sandwich delivers 74g protein and 980 calories per serving — one of the highest single-meal protein counts available for lunch prep. Four servings come together quickly on the stovetop, providing the protein and calories needed to fuel afternoon training or meet daily targets efficiently. Built for anyone who needs high-protein meals that don't require chicken breasts.
Ingredients
- •Beef Flank Steak, Boneless(680g)
- •Kosher salt
- •Freshly cracked black pepper
- •Bread, French Or Hoagie Roll
- •Butter(90g)
- •Garlic powder(10g)
- •Cheese, Gruyere(480g)
- •Parsley, Fresh
- •Low Sodium Beef Broth(960g)
- •¼ teaspoon dried thyme
- •1 teaspoon kosher salt
- •1 teaspoon sherry wine
- •Worcestershire Sauce(15g)
Lea & Perrins is the standard. A little goes a long way.
- •Garlic powder(10g)
- •Onion powder(10g)
Instructions
- 1Prepare the steak. Generously season the steak with salt and pepper. Heat a large cast-iron skillet over high heat and sear the steak until it reaches medium-rare, depending on thickness about 3 minutes per side, or until it reaches 135°F on an instant-read thermometer. Let rest for 5 minutes. Slice the steak into strips, as thin as possible against the grain and set aside.
- 2Make the au jus. In a medium saucepan over medium heat, whisk the beef stock, thyme, salt, sherry, Worcestershire, garlic powder, and onion powder, until fully combined. Simmer, stirring occasionally for 5 minutes.
- 3Butter the inside of each roll, and sprinkle with the 2 teaspoons garlic powder. Place open-faced on a rimmed baking sheet.
- 4Turn the oven broiler to HIGH. Quickly dip the strips of steak into the au jus and place in even amounts onto one side of each roll. Sprinkle ½ cup of the cheese on each sandwich.
- 5Place the sheet pan under the broiler until the cheese begins to melt, watching carefully, about 2 minutes. Remove from the oven and sprinkle with parsley, if desired.
- 6Ladle ¾ cup of au jus into small ramekins. Serve with the warm sandwiches for dipping.
Nutrition — Per Serving
980
calories
74g
protein
73g
fat
- Carbohydrates
- 8g
- Saturated fat
- 40.3g
- Sodium
- 1454 mg
- Dietary fiber
- 0.8g
4 servings per batch · ~564g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does French Dip Sandwich have per serving?
Each serving delivers 74g of protein, 980 calories, 73g fat, and 8g carbs. This is a high-protein, calorie-dense version designed for serious protein intake.
How long does French Dip Sandwich take to prep and how many servings?
Quick prep time on the stovetop with 4 servings per batch means you're getting calorie-dense lunches ready quickly. Make this when you need substantial meals rather than light options.
Is French Dip Sandwich good for muscle gain?
At 74g protein and 980 calories per serving, this is a high-calorie, high-protein lunch built for muscle gain phases where you're in a surplus and need substantial meals. The fat content supports hormone production while protein fuels muscle adaptation.
