French Dip Sandwich
Each French Dip Sandwich serves 32g protein and 293 calories, offering a leaner version suited for cutting phases while maintaining volume. Six servings prepare quickly on the stovetop, giving you multiple portable meals without excess calories. Stack these with sides to hit your protein target while staying in a deficit.
Ingredients
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Beef Brisket(907g)
- •1 tablespoon salt (to season)
- •1 tablespoon cracked pepper (to season)
- •Garlic powder(5g)
- •Yellow Onion
- •Garlic(10g)
- •Soup, French Onion, Condensed, Canned
- •Beef Consommé, Canned
- •Low Sodium Beef Broth(240g)
- •Worcestershire Sauce(30g)
Lea & Perrins is the standard. A little goes a long way.
- •Bread, French Or Hoagie Roll
- •Unsalted Butter(30g)
- •Cheese, Provolone
Instructions
- 1Season roast with salt, pepper and garlic powder.
- 2Heat oil in a large skillet/pan over medium-high heat. Sear roast on all sides until browned; transfer to a plate. Sauté the onions until soft, scraping up any browned bits leftover from the roast. Add the garlic and sauté until fragrant (about 30 seconds).
- 3Place the roast in the bowl of a 6-quart (litre) slow cooker. Add the cooked onions, soup, consommé, stock and Worcestershire sauce. Cook on low for 6-8 hours or high for 3-4 hours until meat is fork-tender.
- 4In the last 10 minutes of cooking time, preheat oven to 350°F (180°C). Arrange rolls on a large baking sheet.
- 5Remove roast, let rest for 10 minutes, then slice (or shred with forks). Strain the au jus (liquid) leftover in the slow cooker into a jug.
- 6Spread hoagies with butter; stuff the meat and cheese slices into the rolls. Toast the sandwiches in preheated oven for 5 minutes or until the cheese just begins to melt.
- 7Serve with small bowls of au jus for dipping.
- 8Season roast with salt, pepper and garlic powder.
- 9Set the instant pot to sauté function and heat the oil. Sear roast on all sides until browned. Transfer roast to a plate.
- 10Sauté onions and garlic until soft. Pour in the soup, consommé, stock/broth and Worcestershire sauce, scraping up any browned bits from the bottom of the pot. Add the roast.
- 11Seal with lid. Cook on manual function at high pressure for 60 minutes.
- 12Natural release for 10 minutes, then quick release. Remove roast and slice (or shred with forks). Strain the au jus (liquid) leftover in the slow cooker into a jug.
- 13Spread hoagies with butter; stuff the meat and cheese slices into the rolls.
- 14Toast the sandwiches in preheated oven for 5 minutes or until the cheese begins to melt.
Nutrition — Per Serving
293
calories
32g
protein
20g
fat
- Carbohydrates
- 3g
- Saturated fat
- 4.6g
- Sodium
- 238 mg
- Dietary fiber
- 0.1g
6 servings per batch · ~209g each
Macro data sourced from USDA FoodData Central
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How much protein does French Dip Sandwich have per serving?
Each serving contains 32g of protein, 293 calories, 20g fat, and 3g carbs. This is a very low-carb, protein-dense lunch option.
How long does French Dip Sandwich take to prep and how many servings?
Quick prep time on the stovetop with 6 servings per batch means efficient lunch prepping for the full week. You're getting quick weekday meals with minimal active cooking time.
Is French Dip Sandwich good for fat loss?
At 293 calories and 32g protein per serving with only 3g carbs, this is a lean lunch option suited for fat loss phases where you need to stay in a deficit. The protein-to-calorie ratio is extremely efficient for satiety.
