Top 5 Healthy Steak Marinade Ideas

For carnivores, summer truly begins when steaks are grilled to perfection. The sight and sound of a succulent rib-eye, T-bone, or flank steak cooking over an open flame epitomizes the essence of a barbecue.

However, consuming red meat may elevate the risk of heart disease, and grilled meats have been linked to a higher cancer risk. Once more, it seems the finest pleasures in life come with their own set of dangers.

Opt for lean cuts, consume in moderation, and don’t forget to marinate. Yes, marinating makes a difference.

It’s clear that choosing lean cuts and eating them in moderation can help mitigate heart-related risks tied to red meat. The advantages of marinating, however, are less apparent. Research shows that marinating steak can significantly reduce the formation of heterocyclic amines (HLAs), which develop when meat is exposed to the high temperatures of grilling (see Is it true that grilling meat can cause cancer?).

While marinating for just 30 minutes can reduce HLAs, you’ll likely want to marinate for much longer—at least two hours, or ideally overnight—to fully enhance the flavor and texture of the meat.

While heavy oils and butter can add richness, they can also undermine the health benefits of a lean, carefully selected cut. In this article, we’ll share five recipes for healthy and flavorful steak marinades that even the most discerning steak enthusiasts will love.

First up, a surprising barbecue favorite you might not have considered for marinating steak…

5. Beer!

A marinade exists that can cut down harmful compounds by as much as 88 percent. It’s free of fat and cholesterol and packed with B6, a vitamin known for supporting heart health [source: Oprah]. If you’re hosting a barbecue, chances are you already have it in your kitchen.

That marinade is beer, and it works wonders for any steak variety in your refrigerator. Oprah.com shares a straightforward, flavorful, and slightly Southwestern-inspired recipe. Simply mix the following ingredients:

1 12-ounce bottle of pilsner beer

1/4 cup of freshly squeezed lime juice

1 medium onion, finely diced

3 cloves of garlic, minced

1 jalapeno pepper, deseeded and finely chopped

1/4 cup of fresh cilantro, chopped

Season the steak lightly with salt and freshly ground pepper, then lightly brush it with heart-healthy olive oil. Place the steak in a large plastic bag and pour in the marinade, ensuring it’s fully submerged. Let it marinate for at least two hours, or up to six hours. Grill the steak to an internal temperature of at least 145 degrees Fahrenheit for safety, and savor the results!

Next, elevate your steak with an ingredient that has been a staple in Chinese medicine for centuries…

4. Horseradish

This recipe features a health-conscious marinade and a delightful post-grilling sauce. Horseradish adds a sharp, invigorating kick that may even help ward off infections. Heart Healthy Living suggests using flank steak and marinating it in the following blend:

2 tablespoons of Dijon mustard

3 tablespoons of freshly squeezed lemon juice

4 1/2 teaspoons of low-sodium Worcestershire sauce

Let the steak marinate for at least six hours before grilling. While waiting, prepare the sauce by combining the following ingredients:

1 tablespoon of Dijon mustard

1/3 cup of fat-free sour cream, mayonnaise, or salad dressing

1 green onion, finely diced

1 to 2 teaspoons of prepared horseradish (adjust to taste)

For maximum flavor, serve the sauce at or near room temperature.

Dive into the horseradish-infused delight by dipping your steak, breathe easy, and savor every bite!

Up next is a widely loved cooking ingredient, though not everyone realizes it pairs exceptionally well with steak…

3. Coriander and Garlic

Garlic is everywhere—sautéed with onions in stir-fries, blended into cream cheese dips, and sprinkled on pizzas for a gourmet touch. It’s also an ideal, healthful star ingredient in steak marinades.

Garlic is often hailed as a superfood, with potential benefits like lowering cholesterol, detoxifying the body, reducing cancer risk, and fighting fungal infections. Its popularity has made it available in supplement form at most grocery and drug stores. If you have garlic in your kitchen, you’re already equipped to create a mouthwatering marinade. The website BellaOnline suggests this low-carb recipe for a filet:

4 cloves of garlic, smashed

1 tablespoon of ground coriander seeds

1/4 tablespoon of freshly ground black pepper (preferably fresh)

2 1/2 tablespoons of low-sodium soy sauce

Use a mortar and pestle to blend the garlic, coriander, and pepper into a smooth paste (a food processor works too if it’s more convenient). Whisk in the soy sauce until fully combined. Transfer the mixture into a plastic bag with the filet and let it marinate for at least two hours, or ideally overnight.

Take the steak out, discard the marinade, and grill it to your preferred doneness. Enjoy the bold garlic flavor!

Next up, something with a hint of sweetness…

2. Rosemary Balsamic

How can you introduce a touch of sweetness without resorting to unhealthy sugar? Honey is the answer. As nature’s pure, unrefined sweetener, it pairs beautifully with balsamic vinegar to add a subtle, delightful sweetness to grilled steak.

This marinade also includes heart-healthy garlic and olive oil, along with rosemary—an herb known to aid digestion and alleviate pain [source: Keville].

To prepare a rosemary-honey-balsamic marinade, MedicineNet suggests whisking together the following ingredients:

1/2 cup of balsamic vinegar

1 tablespoon of extra-virgin olive oil

1 tablespoon of honey

1 tablespoon of minced garlic

2 tablespoons of fresh rosemary needles

1/2 teaspoon of freshly ground black pepper (preferably fresh)

Let the steak soak in this marinade for up to 24 hours before grilling, resulting in a deliciously sweet-tangy, low-HLA meal.

Lastly, your spice rack holds nearly everything required for this flavorful marinade…

1. Caribbean

Occasionally, a premium steak demands unique ingredients. Other times, all you need is already in your pantry.

Researchers tested this recipe and discovered it reduces cancer-causing toxins by 88 percent, and it’s incredibly simple [source: Bastyr]. It begins with a bit of oil (soybean oil was used in the study), water, and white vinegar. Then, raid your spice rack and add generous amounts of thyme, red pepper, black pepper, allspice, rosemary, and chives.

Cover the steak with this mixture, let it marinate for at least two hours, and then grill it! Beyond reducing HLAs, the rosemary and black pepper may aid digestion, red pepper could help improve cholesterol, and chives provide a rich source of vitamin C, offering numerous health benefits.

And there you have it—there’s no need to avoid red meat. With a bit of planning, enjoying a delicious grilled steak can easily fit into a healthy diet. Start early, opt for low-fat ingredients, and, most importantly, marinate thoroughly. The more flavor, the better.