🥩 High-Protein Southern Chicken-Fried Steak with Gravy
Crispy, golden “chicken-fried” steak made lighter and higher in protein — with a creamy protein-packed country gravy. Comfort food without sacrificing your macros.
🛒 Ingredients (Serves 4)
🔹 Steak
-
4 lean cube steaks (about 4–5 oz each, top round works best)
-
½ cup whole wheat flour
-
½ cup unflavored whey protein powder
-
1 tsp paprika
-
1 tsp garlic powder
-
½ tsp black pepper
-
½ tsp salt
-
2 eggs
-
2 tbsp Greek yogurt
-
2–3 tbsp olive oil (for pan frying)
🔹 High-Protein Country Gravy
-
1 tbsp butter or olive oil
-
1 tbsp whole wheat flour
-
1 ½ cups low-fat milk
-
¼ cup plain nonfat Greek yogurt
-
½ tsp black pepper
-
Salt to taste
🔥 Instructions
1️⃣ Prep the Coating
Mix flour, protein powder, paprika, garlic powder, salt, and pepper in a shallow dish.
In another bowl, whisk eggs with Greek yogurt.
2️⃣ Coat the Steaks
Pat steaks dry.
Dip in egg mixture → then dredge in flour/protein mixture.
Press coating firmly for extra crispiness.
3️⃣ Cook
Heat oil in a skillet over medium heat.
Cook 3–4 minutes per side until golden and internal temp reaches 145°F (63°C).
Remove and rest on a wire rack.
🥣 Make the Gravy
-
In same pan, add butter and flour. Whisk 1 minute.
-
Slowly add milk, whisking constantly until thick.
-
Remove from heat and stir in Greek yogurt.
-
Season with salt and black pepper.
Pour over steaks and serve hot.
💪 Nutrition (Per Serving – Approx.)
-
Calories: ~420
-
Protein: 45–50g
-
Carbs: 20g
-
Fat: 18g
🔥 Macro Upgrade Options
-
Air fry instead of pan-fry to reduce fat
-
Use collagen peptides in flour mix
-
Serve with mashed cauliflower or high-protein mashed potatoes
