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High Protein DietHigh Protein RecipeLow-CarbRecipe

Milk Marinated Prime Rib with Au Jus (Low Carb, High-Protein)

Updated on 4 min read
image 315 High Protein Diet, High Protein Recipe, Low-Carb, Recipe

Recipe Card

Quick Description:
Tender, juicy prime rib marinated in milk and Creole butter, seasoned perfectly, and served with rich, flavorful au jus — WW-friendly and high in protein.

Servings & Timing:

  • Servings: 8–10
  • Prep Time: 30 minutes (plus 24-hour marination)
  • Cook Time: 3 hours
  • Total Time: ~27 hours (including marination)

Dietary Badges:

  • Low-Carb
  • High-Protein
  • Moderately WW-Friendly
  • Gluten-Free (if using gluten-free seasoning)
image 315 High Protein Diet, High Protein Recipe, Low-Carb, Recipe

Ingredients

For the Marinade:

  • 2/3 gallon whole milk
  • 2/3 bottle Creole butter

For the Prime Rib:

  • 2 tbsp premium Cajun seasoning (e.g., Slap Ya Mama – Spicy)
  • 4 bones prime rib (approx. 10 lb)

For the Seasoning Concoction:

  • 2 1/2 tbsp mayonnaise
  • 1 tsp stone-ground mustard

Additional Tools:

  • 4 pieces long twine
  • Paper towels

Prime Rib Au Jus:

  • 1 1/2 tbsp all-purpose Cajun spice blend (e.g., Tony Chachere’s Original Creole Seasoning)
  • Prime rib bones (from the prime rib)
  • 1 large yellow onion, diced
  • 1 carrot, diced
  • 2 celery stalks, cut into large chunks
  • 1 tsp beef broth paste
  • 1/4 stick butter
  • 1/2 head garlic, halved crosswise
  • 1 1/2 cups water
  • 1 tsp browning sauce
  • 1 tsp salt

Instructions

Prime Rib

  1. Marinate the Prime Rib:
    Submerge the prime rib in 2/3 gallon milk with 2/3 bottle Creole butter. Inject mixture evenly on all sides. Cover and refrigerate 24 hours.
  2. Prepare the Prime Rib:
    Remove from fridge, dry thoroughly. Trim excess fat and the fat cap. Tie with twine; let rest 1–2 hours at room temperature.
  3. Season the Prime Rib:
    Mix mayonnaise and mustard into a paste. Rub evenly over all surfaces, sprinkle additional Cajun seasoning lightly.
  4. Cook the Prime Rib:
    • Preheat oven to 275°F (135°C). Bake 2 hours.
    • Increase oven to 300°F (150°C) for 50 minutes.
    • Finish at 500°F (260°C) for 10 minutes for a crisp crust.
  5. Rest and Serve:
    Cover with foil; rest 2 hours. Remove twine, slice, and serve with au jus.

Au Jus

  1. Place prime rib bones in Instant Pot with onion, carrot, and celery.
  2. Add beef broth paste, halved garlic, butter, and Cajun spice.
  3. Pour 1 1/2 cups water; cook 2 hours on high pressure.
  4. Strain liquid through fine mesh, chill briefly, skim fat.
  5. Reheat to a quick boil, add browning sauce and salt. Serve alongside prime rib.

Additional Notes

  • Slight reduction of milk, Creole butter, and mayonnaise reduces WW points while keeping flavor rich.
  • Portion control is key to remaining WW-friendly.
  • Can prep marinade and au jus a day ahead.

Brief Introduction

This Milk Marinated Prime Rib with Au Jus is a luxurious yet WW-friendly and high-protein centerpiece perfect for holidays or weekend dinners. Marinating in milk and Creole butter ensures a juicy, tender roast while slightly reducing the richer components makes it points-conscious without sacrificing flavor.

Ingredient Details & Substitution Tips

  • Whole milk: Tenderizes the meat naturally.
  • Creole butter: Flavorful, but slightly reduced to be WW-friendly.
  • Prime rib bones: Essential for rich, flavorful au jus.
  • Cajun seasoning: Robust flavor with minimal calories.

Substitutions:

  • Mayonnaise: Light or olive-oil-based for fewer WW points.
  • Butter: Can slightly reduce further if tracking points.
  • Cajun seasoning: Low-sodium versions for heart-conscious diets.

Serving & Presentation

  • Pair with roasted vegetables or mashed cauliflower for low-carb, WW-friendly sides.
  • Slice thin to maximize high-protein servings.
  • Serve au jus with horseradish for extra flavor without adding points.

Storage & Make-Ahead

  • Prime rib: Refrigerate up to 4 days.
  • Au jus: Freeze up to 2 months.
  • Reheating: Oven 325°F, covered, 15–20 minutes; stir au jus while reheating.

Nutrition Per Serving (8 oz slice with au jus)

  • Calories: 410 kcal
  • Protein: 50 g
  • Carbs: 3–4 g
  • Fat: 23 g
  • WW Points: 7–8 per portion

Allergens: Dairy, Mustard

FAQs

Q: Can I skip marination?
A: Yes, but marination ensures tenderness and flavor.

Q: Can it be made ahead?
A: Yes — marinate up to 24 hours, au jus a day ahead.

Q: Can a different cut be used?
A: Ribeye roast works; adjust cooking times accordingly.

Optional Personal Notes

I love this recipe for its balance of indulgence and points-conscious cooking. The milk and Creole butter marination gives a juicy, tender roast that’s also WW-friendly and high-protein — perfect for holiday meals or special family dinners.

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