In a day of fast food, sugary cereals and toaster pastries, steak may seem like an odd choice for breakfast. However, a study published in the American Journal of Clinical Nutrition reported that individuals who ate a high protein breakfast of 35 grams or more weren’t as likely to indulge in foods high in sugar and fat later in the day. Thin steaks cook quickly and are ready in minutes. Serve your breakfast steaks alongside eggs for a traditional steak and eggs breakfast.
Choose a fresh, high quality steak. Breakfast steaks are often smaller and thinner than dinnertime steaks. Look for steaks around 5 oz. Choose grass fed beef, as they're lower in fat and calories than grain fed beef. Thinly cut sirloin and rib eye steaks are good choices for breakfast.
Season the steaks on both sides according to taste.
Preheat a large skillet over medium-high heat. Prepare the pan by spraying with non-stick spray.
Cook steaks for approximately 2 minutes on each side. Use a meat thermometer to check the internal temperature to ensure doneness. Cook steaks to 125 degrees Fahrenheit for rare, 135 F for medium-rare, 145 F for medium, 155 F for medium-well and 160 F for well done. The FDA recommends a minimum temperature of 145 F to kill any possible microorganisms within the meat.
Remove the steaks from the pan and let them rest for 3 to 5 minutes, so the juices can redistribute, then serve.
- Smart Kitchen: Breakfast Steak
- Eat Wild: Health Benefits of Grass-Fed Products
- Beef It’s What’s for Dinner: Proteins Are Not Created Equal
- CBC: In the Kitchen with Stefano Faita
- The American Journal of Clinical Nutrition: Beneficial Effects of a Higher-Protein Breakfast
- Foodsafety.gov: Safe Minimum Cooking Temperatures
- FDA: Safe Cooking Temperatures