Ultimate Steak Sandwich Recipe | Muscle-Building Lunch

The ultimate steak sandwich recipe to fuel your gains.

You need carbs and protein to build muscle and strength, but who said you had to give up enjoying your food for a lifetime of unseasoned chicken and rice? This steak sandwich recipe has the perfect blend of protein and carbs to expedite muscle growth and recovery (without making you want to drop a barbell on your neck).

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Steak sandwich recipe

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Serves: 1


  • 100g grass-fed sirloin steak
  • 2 tsp. coconut oil
  • 50ml balsamic vinegar
  • 1/4 tsp. sea salt and black pepper
  • 1 small red onion (sliced into very thin, long slices)
  • 5g (a few shavings) parmesan
  • Handful rocket
  • 2 tsp. reduced-fat honey mustard dressing
  • 2 slices whole meal ciabatta


1. First, heat a large, non-stick frying pan to a medium heat with 1 tsp. coconut oil.

2. Add the thin red onion slices to the pan with the sugar and fry for 3-4 minutes, stirring occasionally. Add the balsamic vinegar, turn the heat to low and pop a lid on. Cook for around 20 minutes more.

3. Once the onions have softened and begun to caramelize, it’s time to cook the steak. Place a heavy-based pan on a high heat with 1 tsp. coconut oil. When the pan is very hot and just about begins to smoke, add the steak. The length of time you cook it is down to how you prefer your steak. For a 1” thick steak, we recommend the following frying times:

Blue: around 1 minute on each side

Rare: around 1.5 minutes on each side

Medium-rare: around 2 minutes on each side

Medium: around 2.5 minutes on each side

Well-done: around 4 minutes on each side

4. Once cooked, remove the steak from the pan and set aside on a plate to rest for a minute or two. Turn the heat down to medium.

5. Pop the ciabatta slices into the pan the steak was cooking in and toast on each side for 1-2 minutes. Once toasted, remove the ciabatta and place onto a plate. Thinly slice the steak against the grain and assemble across the first slice of ciabatta. Add the caramelized onion, rocket, and parmesan, and top with reduced-fat mustard dressing.

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Ultimate Steak Sandwich Recipe | Muscle-Building Lunch

Nutritional Facts

Amount per serving

Calories 610kcal 198 Calories from Fat
% Daily Value *
Total Fat22g34%
Total Carbohydrates63g21%

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Jennifer Blow

Jennifer Blow

Editor & Qualified Nutritionist