Butter-Basted T-Bone - For the Carnivore Diet
This butter-basted T-bone leans on heat, salt, and dairy fat to deliver a deep crust and juicy interior. The bone helps regulate heat and adds flavor, while the butter baste enriches both the strip and tenderloin sides without masking the beef.
Start with a thick steak, dry it well, and season only with salt. A ripping-hot cast iron pan is essential for fast browning. After the initial sear, add butter and tilt the pan to baste; the foaming butter helps cook the top gently while keeping the crust crisp.
Cook to your preferred doneness using a thermometer rather than the clock. Rest the steak so the juices settle, then spoon any browned butter back over before serving. If you want a cleaner sear at very high heat, start with a little beef tallow and finish with butter for the baste.
Serve as-is or with a knob of butter on top. This is a pure, satisfying carnivore plate that showcases the steak without plants or spices.
Ingredients
- 1 T-bone steak, 1.25 to 1.5 inches thick (about 20–24 oz with bone)
- 1.5 to 2 teaspoons kosher salt (or to taste)
- 2 to 3 tablespoons unsalted butter
- 1 tablespoon beef tallow or ghee (optional, for the initial sear)
- Flaky salt, to finish (optional)
Instructions
- Temper the steak: Remove the T-bone from the fridge 30 to 45 minutes before cooking so the center isn’t ice-cold. Pat very dry with paper towels.
- Season: Salt both sides and the edges evenly. Press salt in so it adheres.
- Preheat: Place a heavy cast iron skillet over medium-high to high heat for 3 to 5 minutes until very hot. If using, add beef tallow or ghee and heat until shimmering.
- Sear side one: Lay the steak in the pan; it should sizzle immediately. Sear without moving for 2.5 to 3 minutes until a deep brown crust forms.
- Sear side two: Flip and sear the second side for 2 to 3 minutes. Stand the steak on its fat edge for 30 to 60 seconds to render and crisp the fat cap.
- Butter baste: Reduce heat to medium-low. Add the butter. When it foams, tilt the pan and spoon the butter over the steak for 60 to 90 seconds, focusing on the tenderloin side which cooks faster.
- Check doneness: Use an instant-read thermometer in the strip side, avoiding bone. Target pull temps: rare 120°F, medium-rare 125°F, medium 130–135°F. The temperature will rise 3–5°F while resting.
- Rest: Transfer to a warm plate or rack and rest 5 to 8 minutes. Spoon the browned butter from the pan over the steak.
- Finish and serve: Sprinkle a pinch of flaky salt if desired. Slice along each side of the bone to separate the strip and tenderloin, then slice and return to the bone for serving.