This venison backstrap recipe is perfect for a special occasion. It’s incredibly tender and flavorful, with a simple seasoning rub and a good sear. The garlic butter sauce is the perfect finishing touch. It’s also keto-friendly.

Backstrap is a term used when referring to wild game like deer, elk and moose and refers to the meat along the animal’s spine. Today, I’m sharing a recipe for venison backstrap, which is a particularly lean cut of meat that’s naturally low in fat.

Because you only get two backstraps per deer, it’s important to make the most of it and not to overcook it.

Ingredients

Here’s what you’ll need.

What is venison backstrap?

The backstrap is often compared to filet mignon, and it’s about the length of a loin. There’s little to no marbling, so it’s essential to cook it carefully and avoid overcooking and drying it out.

The best way to cook venison backstrap is to sear it on all sides, then cook it to medium-rare or medium doneness.

It can be cooked in various ways, including grilling, pan-frying or baking.

In this recipe, you’re going to sear it to get a nice crust, bake it to cook to temperature and garnish it with a garlic butter sauce.

How to make it

The full recipe is below, but you can kind of get an idea here.

Make sure to use an oven-safe skillet as you’ll be placing it in the oven!

Backstrap vs. tenderloin

Backstrap and tenderloin are often thought to be the same, but they’re quite different.

The backstrap is a larger muscle that is tender and only slightly gamey and runs along the spine of the deer. It melts in your mouth and is a must-try for anyone who enjoys wild game meats.

True tenderloins are also tender and are found in the deer’s abdominal cavity. They’re much smaller than backstrap, and because they’re located beneath the spine, they’re harder to reach. If you actually have the smaller cut from inside the abdominal cavity, use my Venison Tenderloin Recipe instead. It’s pan-seared and usually doesn’t need an oven finish.

Is it gamey?

Venison is often labeled “gamey” tasting, but the backstrap isn’t as pronounced as other cuts of meat. Also, a gamey flavor is more noticeable in older deer, so if you’re new to venison, it’s best to start with a backstrap from a younger animal. This will allow you to experience the true flavor of venison without being overwhelmed by a strong, gamey flavor.

It has a rich, earthy flavor with a slightly sweeter and more delicate taste than beef.

What temperature do you cook venison backstrap?

The temperature to cook venison is as essential as any spice or marinade you may use to season it. For the most tender results, I prefer cooking backstrap medium-rare to medium.

Because venison is so lean, cooking it much past medium can make it dry and tough. My preference for this recipe is medium-rare.

For this cut of meat, I suggest bringing the temperature to 120°F (49°C)–130°F (54°C) and taking it out of the oven to rest for 5–15 minutes. I’m aiming for a final temperature of 130–135°F (54–57°C).

Food safety note – the USDA recommends cooking venison loin roasts to an internal temperature of 160°F (71°C). That’s higher than the medium-rare temperature I prefer for this recipe. Cooking venison to 130–135°F (54–57°C) does not meet that guidance and carries a greater risk of foodborne illness. If you want to follow the USDA’s recommendation, cook the backstrap to 160°F (71°C).

Remember that the meat will continue to cook as it rests, so account for carryover cooking when checking the temperature.

Resting the meat allows the juices to redistribute, so don’t slice the meat until it has fully rested.

It will have a pinkish-red center even at 130°F (54°C).

If you’ve ever had tough venison that was gray in color and extremely gamey tasting, it was overcooked.

Tips

If you’re using frozen venison, make sure the backstrap is fully thawed. Place it in the refrigerator to thaw overnight. Then place it on the counter for 1 hour before cooking.
If the backstrap has a silver skin, remove it before cooking. This helps the meat cook evenly and prevents it from curling.
Keep the backstrap as one piece of meat; don’t cut it into chunks or slices before cooking it.
Add oil with a high smoke point to the pan to help get a good sear and prevent sticking.
Sear the backstrap in a hot skillet on all sides until it’s browned.
If you try turning the meat and it isn’t coming off the pan easily, it’s not ready to be turned.
A meat thermometer helps you monitor the backstrap’s internal temperature. If you overcook it, it will be tough and dry.
Let the backstrap rest before slicing and serving.

The rub

This recipe calls for a simple spice rub made of sea salt, medium-coarse black pepper, paprika, garlic powder and onion powder. This Prime Rib Rub uses rosemary and thyme should you like something more herby!

The seasoning spice rub adds flavor and creates a crust that adds texture.

Apply the rub liberally. You want to make sure the rub covers all of the meat’s surfaces.

Give the seasoning some time to work. Salt draws moisture to the surface of the meat, then dissolves in that moisture. With enough time, some of that seasoned liquid is reabsorbed, helping the salt distribute more evenly.

If possible, apply the rub at least 40 minutes before searing, or refrigerate the seasoned meat uncovered for up to 24 hours. If you refrigerate it, let it sit at room temperature for about 1 hour before cooking.

If you don’t have 40 minutes, season the meat immediately before cooking instead. When you’re ready to sear, pat the surface dry with paper towels. The important thing for getting a good crust is that the surface isn’t wet when it hits the hot pan.

The oil

Oil helps the meat make even contact with the hot skillet, promoting browning and helping prevent sticking. It doesn’t seal moisture inside the backstrap, though, so it’s still important to pay attention to the cooking temperature.

I use canola oil for this recipe because it has a high smoke point, meaning it can withstand high temperatures without breaking down.

If you don’t have canola oil, choosing an oil with a high smoke point is essential. Avocado oil is a good choice for high heat, as well as peanut oil, grapeseed oil and sunflower oil.

Oven-safe pan

I use a cast iron skillet large enough for the backstrap that can be placed in the oven. It’s important to use an oven-safe skillet, not one that has a wooden handle, making it unsafe for the oven.

How to deglaze

Once the backstrap is resting on a plate, it’s time to make use of the flavorful pan drippings and browned bits stuck to the skillet.

Traditional deglazing involves adding a liquid, such as broth or wine, to loosen those browned bits. For this recipe, you’re making a garlic butter sauce instead, using the butter and moisture from the garlic to help loosen some of the browned bits as you stir.

I use a wooden spatula, but you can use whatever makes sense for your pan.

Put the pan with the drippings back on the stove at medium-low heat and add the garlic butter ingredients. Gently scrape the bottom of the pan with the spatula to incorporate as much of the flavorful residue as possible.

You’ll cook the garlic until it’s soft, for about 1–3 minutes.

Garlic butter

The backstrap benefits from a little added fat to balance its leanness and enhance its flavor. The garlic butter sauce also makes use of the flavorful pan drippings and is served over the sliced backstrap.

What to Serve With Venison Backstrap

Venison backstrap goes especially well with simple sides that don’t overpower the meat. Since this recipe is served with garlic butter, I like pairing it with potatoes, vegetables or a fresh salad to balance out the richness.

Mashed potatoes – my Red Skinned Mashed Potatoes are perfect for soaking up the garlic butter sauce.
Broccoli – my son loves boiled broccoli with venison! Here’s how long to boil broccoli so it’s tender without becoming mushy.
Green beans – this quick Green Beans Recipe is an easy vegetable side that won’t take much time to prepare while the venison rests.
Green apple salad – this Green Apple Salad with walnuts adds a fresh, crunchy contrast to the rich garlic butter.
Cranberry salad – my Sunflower Seed Salad with Cranberries adds a little sweetness, crunch and color to the plate.
Other vegetables – sautéed mushrooms, roasted asparagus or whatever roasted vegetables you have on hand are also great choices.

Make Ahead & Storage

Make ahead – you can apply the dry rub to the backstrap up to 24 hours before cooking. Keep it uncovered in the refrigerator, then follow the cooking instructions as usual. Prepare the garlic butter sauce just before serving.

Refrigerating – let any leftover backstrap cool briefly, then transfer it to an airtight container and refrigerate promptly, within 2 hours of cooking. Use within 2 days, as recommended in the recipe card.

Freezing – wrap the cooked backstrap tightly or place it in an airtight freezer-safe container and freeze for 3–4 months for best quality. Thaw overnight in the refrigerator before reheating.

Reheating – reheat leftovers thoroughly. Keep in mind that reheating medium-rare backstrap will cook it further and change the texture. The USDA recommends reheating leftovers to 165°F (74°C).

More Venison Recipes

If you have more deer meat in the freezer, here are some other ways to put it to good use, whether you’re working with tender cuts, ground venison or tougher cuts that benefit from slow cooking.

Venison Tenderloin – another tender cut that’s pan-seared and served with garlic herb butter, but generally doesn’t need an oven finish.
Venison Steaks – a great option for other lean cuts of venison when you want a steak dinner.
Venison Jerky – a smoky, savory snack made with lean strips of deer meat, with adjustable sweetness and heat.
Venison Chili – a hearty, family-friendly chili made with ground venison, with both slow cooker and stovetop instructions.
Venison Stew – perfect for tougher cuts that become tender with slow cooking.
Hamburger Helper From Scratch – a comforting, family-friendly meal made with ground venison, pasta and vegetables.

I hope you’ll like this venison backstrap as much as I do! If you try it, I’d love to hear from you. Just leave a comment below and tell me what you think. Thanks!

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Venison Backstrap