Marinated Cast Iron Flank Steak
This easy steak is everything it should be, tender, juicy and melt in your mouth with a delicious homemade marinade that brings the whole thing together.
Flank steak is a lean and flavorful cut of meat and because it absorbs flavors so well, it’s always my first choice when I’m using a marinade. If you can swing it, I suggest marinating overnight to get the most flavor but at the very least, give it a few hours.
If you haven’t cooked steak in a cast-iron pan, you’re robbing yourself of happiness. A cast-iron skillet conducts heat better than any other pan, ensuring an even cook and a crispy, golden-brown crust. It’s the best way to cook your steak. Side bonus because it’s also an arm workout; some cast irons are heavier than a toddler!
If you don’t have a cast-iron skillet you can sear these in a regular pan or try air fryer bacon wrapped filet mignon for a decadent meal. . Just promise you won’t overcook your steak. Over-cooked flank steak gets super tough! No good.
Pair this delicious easy steak with rocket fennel and pear salad, air fryer twice baked potatoes, green beans, a homemade chimichurri sauce and weeknights have never been so fancy.
Why you’ll love this recipe
- Low carb and high protein.
- Homemade marinade with simple seasonings.
Ingredients and Substitutes:
These are the main ingredients and substitutions. See recipe card below for full ingredients list and instructions for cast iron flank steak recipe.
- Flank Steak: find a flank steak that is equal thickness all around. The more uniform the steak, the more evenly it will cook.
- Coconut Aminos: or soy sauce.
- Brown Sugar: or sugar substitute, such as Swerve.
- Worcestershire Sauce
- Balsamic Vinegar: gives the marinade a deep, rich flavor.
- Herbs and Seasonings: rosemary and garlic are a couple that should never split up. Not adding it to this marinade would be a true travesty.
Variations
- I used flank steak because it’s a lean cut of beef and is super flavorful but you can use skirt steak which also holds the flavor of marinades well.
- Try with sweet lime chimichurri sauce for a cilantro infused dipping sauce.
Dietary Modifications
- This recipe is gluten-free and dairy-free as written.
How to make the cast iron flank steak
Step 1: prepare the marinade
In a small bowl, whisk together the olive oil, coconut aminos, minced garlic, brown sugar, Worcestershire sauce, balsamic vinegar, dried rosemary, salt, and black pepper to create the marinade.
Place the flank steak in a large resealable plastic bag or shallow dish. Pour the marinade over the steak, ensuring it is well-coated. Seal the bag or cover the dish and refrigerate for at least 1 hour, or up to 2 hours for a more intense flavor. Overnight is always best.
Step 2: prep
Preheat the oven to 400 degrees Fahrenheit. Remove the flank steak from the marinade, discarding the excess marinade, and let the steak rest at room temperature for 15 minutes before cooking. The discarded marinade has been accounted for in the nutrition facts.
Step 3: cook the steak
In a large cast iron pan, heat the olive oil over medium high heat until it begins to shimmer.
Carefully place the marinated flank steak in the hot skillet and sear each side for 2 minutes or until a golden brown crust forms.
Transfer the cast iron skillet with the seared flank steak to the preheated oven. Cook steak for 5-10 minutes, or until the internal temperature reaches your desired level of doneness (125°F / 51°C for medium-rare, 135°F / 57°C for medium). I recommend medium rare, which is about 5 minutes in the oven.
Step 4: let rest
Remove the skillet from the oven and transfer the flank steak to a cutting board. Tent the steak with aluminum foil and let it rest for 5-10 minutes to allow the juices to redistribute.
After resting, slice the flank steak against the grain into thin slices.
Expert Tip!
Always cut your flank steak against the grain. Cutting against the grain means you are making the muscle fibers shorter, resulting in tender, juicy, perfect bites of steak.
Recipe FAQs
I love to add my oil free pesto to the top of the cast iron flank steak for a little extra flavor boost. For a more fruity and citrusy flavor, pair with mango corn salsa. Roasted veggies, Creamy Air Fryer Twice Baked Loaded Potatoes, garlic turmeric rice and Greek yogurt mashed potatoes are excellent sides to make this a complete meal.
If you happen to have leftover steak, you can store it the fridge for up to three days. I like to add it to salads or wraps the next day.
If you make this recipe, please leave a rating and/or comment! Tag me on Instagram @ohsnapmacros, I love hearing from you!
Check out some of our other cast iron recipes!
Cast Iron Flank Steak
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Equipment
- Cast Iron Skillet
Ingredients
- 1 lb flank steak
- 1 Tbsp olive oil
- 1/4 cup coconut aminos 60g
- 3 cloves garlic minced
- 1 Tbsp brown sugar 13g
- 1 Tbsp Worcestershire sauce
- 1 Tbsp balsamic vinegar
- 1 tsp. dried rosemary
- salt and pepper, to taste
- 1/2 Tbsp olive oil for cooking
Instructions
- In a small bowl, whisk together the olive oil, coconut aminos, minced garlic, brown sugar, Worcestershire sauce, balsamic vinegar, dried rosemary, salt, and black pepper to create the marinade.
- Place the flank steak in a large resealable plastic bag or shallow dish. Pour the marinade over the steak, ensuring that it is well-coated. Seal the bag or cover the dish and refrigerate for at least 1 hour, or up to 2 hours for a more intense flavor. Overnight is always best.
- Preheat the oven to 400 degrees Fahrenheit. Remove the flank steak from the marinade, discarding the excess marinade, and let the steak rest at room temperature for about 15 minutes before cooking. The discarded marinade has been accounted for in the nutrition facts.
- In a large cast iron skillet, heat the olive oil over medium-high heat until it begins to shimmer. Carefully place the flank steak in the hot skillet and sear each side for 2 minutes, or until a golden brown crust forms.
- Transfer the cast iron skillet with the seared flank steak to the preheated oven. Cook the steak for 5-10 minutes, or until the internal temperature reaches your desired level of doneness (125°F / 51°C for medium-rare, 135°F / 57°C for medium). I recommend medium rare, which is about 5 minutes in the oven.
- Remove the skillet from the oven and transfer the flank steak to a cutting board. Tent the steak with aluminum foil and let it rest for 5-10 minutes to allow the juices to redistribute.
- After resting, slice the cast iron flank steak against the grain into thin strips.
Notes
- Makes 4 servings at 4 oz. cooked steak each.
- Marinate for at least an hour – overnight is always best.
- The discarded marinade is reflected in the nutritional information.
- Be careful not to overcook. Flank steak will become tough if cooked too long.
The best flavor! We eat it at least once a week!!
Us too!
Made this for dinner yesterday (though my grocery store didn’t have flank steak so I substituted a flat iron… I know that will change the macros a bit, but it was the closest I could get to the called for cut of meat)! It was DELICIOUS! I also made the pesto that was recommended to go with it and that was a great flavor combination! Already can’t wait to make this one again! (Side note – I am fairly new to the world of cast iron. Any tips or tricks you have for using it/cleaning it/seasoning it I’m all ears! I follow what internet searches tell me to do but I still struggle to keep a nonstick surface to it lol. At least it cooked this steak up great!)
Tried this recipe to make fajitas on Cinco De Mayo and was a huge hit with the family & perfect to stay within my macros!
This was so delicious! I highly recommend. Easy to make. I have found that while on my macros journey, the lower fat meat can lack in flavor, but this marinade more than made up for it!
I did use with a top sirloin as my store didn’t have flank steak, and we grilled as I don’t have a cast iron pan. Quite tasty!
I couldn’t agree more about the marinade. Also, good to know the sirloin came out so well. I’ll have to try that if I ever can’t get flank.