If you’re looking for a meal that’s bold, spicy, and packed with protein, Jamaican Pepper Steak is a perfect choice. This Caribbean classic is made with tender strips of beef, colorful bell peppers, onions, and a savory sauce with a hint of heat. It’s quick to make, perfect for meal prep, and easily fits into a high-protein diet.
This version is specifically designed to provide around 100g of protein, making it ideal for fitness lovers, athletes, or anyone trying to hit their daily protein goals while enjoying flavorful food.
⭐ Why You’ll Love This Jamaican Pepper Steak
- High-protein (100g) but still delicious
- Easy weekday dinner
- Bold Jamaican flavors without being overwhelming
- Great for meal prep
- One-pan recipe
- Pairs well with rice, quinoa, or steamed vegetables
🥩 Ingredients (Makes 1 High-Protein Serving or 2 Standard Servings)
To reach 100g of protein, we increase the beef portion while keeping flavor authentic.
Protein Base
- 16 oz (450 g) flank steak or sirloin, thinly sliced
→ ~100g of protein total
Vegetables
- 1 green bell pepper, sliced
- 1 red bell pepper, sliced
- 1 medium onion, sliced
- 2–3 garlic cloves, minced
- 1–2 scotch bonnet slices (optional, for heat)
Sauce
- 2 tbsp soy sauce
- 1 tbsp oyster sauce
- 1 tbsp Worcestershire sauce
- 1 tsp brown sugar
- 1 tbsp tomato ketchup
- ½ cup beef broth
- 1 tsp fresh ginger, grated
- 1 tsp black pepper
- ½ tsp all-purpose seasoning (optional but authentic)
For Thickening
- 1 tsp cornstarch mixed with 1 tbsp water
For Cooking
- 1–2 tbsp oil
- Salt to taste
🔪 How to Make Jamaican Pepper Steak (Step-by-Step Tutorial)
Follow these easy steps for tender beef and perfect Jamaican-style flavor.
🔸 STEP 1: Slice the Steak Thin
Slice beef into thin strips against the grain.
This keeps it tender and helps it cook quickly.
🔸 STEP 2: Season the Beef
Add to a bowl:
- Salt
- Black pepper
- ½ tsp all-purpose seasoning
- 1 minced garlic clove
Mix well and let it marinate for 10–20 minutes.
🔸 STEP 3: Mix the Sauce
In a small bowl, combine:
- Soy sauce
- Oyster sauce
- Worcestershire
- Brown sugar
- Ketchup
- Beef broth
- Ginger
- Black pepper
Set aside.
🔸 STEP 4: Sear the Beef
Heat a large pan or wok on high heat with 1–2 tbsp oil.
Add the beef in batches so it sears instead of steaming.
Cook until browned (2–3 minutes).
Remove beef and set aside.
🔸 STEP 5: Cook the Veggies
In the same pan:
- Add onion → sauté 1 minute
- Add peppers → sauté 2–3 minutes
- Add garlic + scotch bonnet → 30 seconds
Veggies should stay slightly crisp.
🔸 STEP 6: Add the Sauce
Pour in your sauce mixture and bring to a simmer.
Stir the cornstarch slurry (cornstarch + water) and add to the pan.
The sauce will thicken beautifully in 30–60 seconds.
🔸 STEP 7: Add the Beef Back
Stir the cooked beef into the sauce and vegetables.
Let everything meld together for 1–2 minutes on medium heat.
Taste and adjust salt, sweetness, or spice.
🍽️ How to Serve Jamaican Pepper Steak
This high-protein dish pairs well with:
- Jasmine rice
- Brown rice
- Quinoa (great for extra protein)
- Cauliflower rice
- Steamed vegetables
For a balanced meal:
1 serving pepper steak + 1 cup rice = perfect post-workout plate
💪 Nutrition (Estimated — For the Entire Recipe)
Based on 16 oz lean beef:
- Protein: ~100g
- Calories: ~750–820
- Carbs: ~22–30g (depends on sauce)
- Fat: ~22–26g
- Fiber: ~4–5g
📝 Tips for the Best Pepper Steak
- Slice meat thin for tenderness.
- Don’t overcrowd the pan.
- Add peppers toward the end so they stay crisp.
- Use scotch bonnet sparingly—it’s strong!
- If you want lower sodium, reduce soy sauce by 1 tbsp.
❤️ Final Thoughts
This high-protein Jamaican Pepper Steak is flavorful, easy, and ideal for anyone who wants a meal that supports fitness goals without sacrificing taste. It brings together tender beef, colorful peppers, and bold island seasoning—everything you want in a satisfying Caribbean dish.
