This High-Protein Cajun Steak & Potato Bake is the kind of dinner that checks all the boxes: hearty, creamy, cheesy and packed with flavor while still delivering plenty of protein.

Tender Cajun-seasoned steak bites, roasted Yukon gold potatoes, peppers and onions are tossed with a creamy Cajun sauce and finished with pepper Jack and Parmesan. The secret to keeping the sauce creamy while adding even more protein is blended cottage cheese. Once it’s blended with cream cheese and seasonings, you’d never know it’s there.

I also like seasoning each part of this casserole separately instead of simply adding a ton of Cajun seasoning. Garlic, onion, smoked paprika and black pepper add plenty of flavor without making the finished dish overly salty.

The potatoes get a good head start in the oven before the steak is added. This gives them plenty of time to become tender without overcooking the steak later. It’s one extra step that makes a big difference in the finished casserole.

This one is filling enough for Sunday dinner but easy enough to add to the weeknight rotation.

Servings: 6
Prep Time: 20 minutes
Cook Time: 45–50 minutes
Oven: 425°F

Ingredients

For the Potatoes

• 1½ lbs baby Yukon gold potatoes, cut into ¾–1-inch pieces
• 1 tbsp olive oil
• 2 tsp Cajun seasoning
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp smoked paprika
• ½ tsp black pepper

For the Steak

• 2 lbs sirloin steak, cut into 1-inch pieces
• 1 tbsp olive oil
• 1 tbsp Cajun seasoning
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp smoked paprika
• ½ tsp black pepper
• ¼ tsp crushed red pepper flakes, optional

For the Vegetables

• 1 red bell pepper, chopped
• ½ medium yellow onion, chopped

For the High-Protein Cajun Cream Sauce

• 1 cup cottage cheese
• 4 oz reduced-fat cream cheese, softened
• ¼ cup beef broth
• ½ cup freshly grated Parmesan cheese
• 2 cloves garlic, minced
• 1 tsp Cajun seasoning
• 1 tsp garlic powder
• ½ tsp onion powder
• ½ tsp smoked paprika
• ½ tsp black pepper
• ½ tsp Worcestershire sauce
• Pinch of cayenne pepper, optional

For the Top

• 1 cup shredded pepper Jack cheese
• ¼ cup freshly grated Parmesan cheese
• Sliced green onions, for serving

Instructions

1. Preheat oven to 425°F. Lightly grease a 9×13-inch baking dish.
2. Add the potatoes to the baking dish. Drizzle with 1 tablespoon olive oil and season with Cajun seasoning, garlic powder, onion powder, smoked paprika and black pepper. Toss until evenly coated.
3. Roast the potatoes for 25–30 minutes, stirring after about 15 minutes. Test a potato with a fork before continuing. The potatoes should be almost completely tender with only a little resistance in the center. If they’re still firm, roast for another 5 minutes before assembling the casserole.
4. While the potatoes roast, pat the steak pieces very dry with paper towels. Toss with Cajun seasoning, garlic powder, onion powder, smoked paprika, black pepper and crushed red pepper flakes.
5. Heat 1 tablespoon olive oil in a large skillet over medium-high to high heat. Working in batches so the pan isn’t crowded, sear the steak for approximately 1–2 minutes per side, just until nicely browned. Do not cook the steak completely through. Transfer to a plate.
6. Add the bell pepper and onion to the same skillet. Cook for about 3–4 minutes, until they begin to soften. Remove from heat.
7. Add cottage cheese, cream cheese and beef broth to a blender. Blend until completely smooth and creamy.
8. Transfer the mixture to a bowl and stir in Parmesan, fresh garlic, Cajun seasoning, garlic powder, onion powder, smoked paprika, black pepper, Worcestershire and cayenne, if using.
9. Taste the sauce and adjust the seasonings as needed. Add more Cajun seasoning, garlic powder, black pepper or cayenne for additional flavor or heat. Add extra salt only if needed since the Cajun seasoning, Parmesan, pepper Jack and Worcestershire already contain salt.
10. Remove the potatoes from the oven. Add the seared steak, peppers and onions and gently toss to combine.
11. Pour the Cajun cream sauce over the steak and potatoes and gently toss until everything is lightly coated.
12. Sprinkle evenly with pepper Jack and the remaining ¼ cup Parmesan.
13. Return to the oven and bake for 12–15 minutes, until the sauce is hot and bubbling and the cheese is melted and lightly browned. Avoid overbaking so the steak stays tender.
14. Let the casserole rest for 5 minutes before serving. The sauce will continue to thicken as it rests.
15. Top with sliced green onions. Taste and adjust the seasonings if needed before serving.

Cook’s Note

Cajun seasoning brands vary quite a bit in salt and heat. This recipe was designed for a traditional salted Cajun seasoning. If your seasoning blend is salt-free, you may need to add salt separately to taste.

Cutting the potatoes into fairly uniform ¾–1-inch pieces helps them cook evenly. Make sure they’re nearly fork-tender before assembling the casserole rather than relying on the final baking time to finish cooking them.

For the best steak texture, sear it quickly in batches. Crowding the skillet causes the steak to steam rather than brown, and cooking it completely during this step can make it overdone after the casserole goes into the oven.

Estimated Nutrition (Per Serving)

Calories: 535
Protein: 48g
Net Carbs: 30g
Fat: 23g
Fiber: 3g

Nutrition information is an estimate and will vary depending on the specific ingredients and brands used.