Flank steak is beef’s utility player — lean, intensely beefy, and versatile enough to cross cuisines without complaint. And you can transform this affordable workhorse into fine dinner party material when handled correctly. Whether you’re grilling for fajitas, rolling for rouladen, or slicing thin for stir-fry, flank steak delivers consistent results with the right care.
What is flank steak?
Flank steak is a long, flat cut from the abdominal muscles of the cow, specifically from the area beneath the loin. It’s boneless, relatively lean, and characterized by visible grain running the length of the steak in long, parallel lines. This grain structure is flank steak’s defining feature.
The cut typically weighs 1.5 to 2.5 pounds and measures about 12 inches long and 6 inches wide. Unlike marbled cuts from the rib or loin, flank steak has minimal intramuscular fat — what you see is what you get. The lack of fat means it’s protein-dense and calorie-efficient, but it also means there’s no marbling to keep it moist during cooking.
Flank steak is sometimes confused with skirt steak. While both are thin, long cuts with prominent grain, skirt steak comes from the plate primal (the diaphragm area), has more fat, and is generally more tender. Flank steak has a leaner profile and is slightly more chewy when cooked whole.
What to make with flank steak
Flank steak’s structure and flavor profile make it ideal for dishes where the beef is sliced thin, rolled, or cut into strips. Here’s where it excels:
- Fajitas and tacos – The classic application. Marinate, grill hot and fast, slice thin against the grain, and serve with peppers, onions, and tortillas.
- Stir-fry – Slice thin while partially somewhat frozen for clean cuts, marinate briefly, and cook fast over high heat with vegetables. The grain structure holds up well to quick cooking.
- Carne asada – A lime and garlic marinade, high-heat grilling, and thin slicing produce authentic texture and char.
- Rouladen and pinwheels – Pound the flank steak thin, stuff with bacon, onions, pickles, or cheese, roll tight, and braise or roast. The long, flat shape is perfect for rolling.
- Steak salads and bowls – Grill to medium-rare, slice thin, and serve over greens, grains, or vegetables. Perfect for meal prep.
- Bulgogi and Asian marinades – Flank steak takes to soy-based marinades exceptionally well. Think gochujang, ginger, and sesame oil.
- Slow-cooked applications – While flank steak is often grilled, it also braises well. Low, slow cooking breaks down the connective tissue and produces tender, pull-apart results for dishes like braised beef with vegetables.
The ideal flank steak marinade
Flank steak isn’t just marinade-friendly — it’s marinade-dependent. The lean muscle benefits from both the flavor and tenderizing effects of acid, salt, and oil.
A proper marinade needs four components:
- Salt – Penetrates the meat, seasons from within, and helps retain moisture during cooking. Use at least 1 teaspoon per pound of meat.
- Acid – Citrus juice, vinegar, wine, or yogurt breaks down surface proteins and adds brightness. Lime and lemon work for Latin and Asian dishes. Balsamic or red wine vinegar is good for Italian and Mediterranean flavors.
- Oil – Carries fat-soluble flavors into the meat and prevents sticking during cooking. Olive oil is versatile; sesame oil adds depth for Asian preparations.
- Aromatics and seasonings – Garlic, ginger, herbs, spices, soy sauce, or chili paste define the flavor.
Here’s an easy marinade you can adapt. You can freestyle the amounts a bit, too. It doesn’t have to be exact.
- ½ cup olive oil
- ½ cup acid (lime juice, red wine vinegar, or balsamic vinegar)
- 3 cloves garlic, minced
- 1 tablespoon soy sauce (optional, for umami depth)
- 1 teaspoon salt
- Fresh black pepper
- Fresh herbs (cilantro, parsley, oregano) or dried spices (cumin, paprika, chili powder)
Mix ingredients, submerge the flank steak in a bowl or zip-top bag, and refrigerate for 2-8 hours. Less than 2 hours, and the salt hasn’t penetrated adequately. More than 12 hours, and the acid can make the exterior mushy. 4-8 hours is ideal.
Marinade variations by cuisine
- Mexican/Latin: Lime juice, cilantro, cumin, garlic, jalapeño
- Asian: Soy sauce, rice vinegar, ginger, sesame oil, brown sugar, garlic
- Mediterranean: Balsamic vinegar, olive oil, rosemary, thyme, garlic
- Argentine: Red wine vinegar, oregano, paprika, garlic (save chimichurri for serving)
If you’re pressed for time, even 30 minutes with salt and oil makes a difference. But for full flavor penetration and tenderization, plan ahead.
How to cook flank steak on the stove
The stovetop is one of the most reliable methods for cooking flank steak, giving you direct heat control and an excellent crust. Here’s the technique:
- Remove from marinade and pat dry – Excess moisture prevents browning. Use paper towels to blot the surface thoroughly. If you marinated the steak, scrape off large herb or garlic pieces that will burn.
- Bring to room temperature – Let the steak sit at room temperature for 20-30 minutes before cooking if necessary. This ensures even cooking from edge to center.
- Preheat your pan – Use a cast iron skillet or heavy-bottomed stainless steel pan. Heat over medium-high to high heat until a drop of water sizzles and evaporates immediately — this takes 3-5 minutes.
- Add high-heat oil – Use avocado oil, grapeseed oil, or clarified butter. These have high smoke points and won’t burn. Add just enough to coat the pan — about 1 tablespoon.
- Sear without moving – Place the flank steak in the pan and resist the urge to move it. Let it sear undisturbed for 4-5 minutes until a dark brown crust forms. You should see color creeping up the sides.
- Flip once – Flip the steak with tongs and sear the second side for 3-4 minutes for medium-rare. Flank steak cooks quickly — it’s typically only 1 inch thick or less.
- Check temperature – Use an instant-read thermometer inserted into the thickest part. Pull the steak at: 125-130°F for medium-rare (recommended), or 130-135°F for medium. Anything above 140°F is overcooked for flank steak. It’s pretty thin, however, so it’s easy to eyeball.
- Rest for 10 minutes – Transfer to a cutting board and let sit. Optionally, tent loosely with foil. The internal temperature will rise another 5°F during rest, and the juices will redistribute.
- Slice against the grain – This is critical. Look at the direction of the muscle fibers and cut perpendicular to them. Hold your knife at a 45-degree angle for wider slices with more surface area. Slice thin — about ¼ inch thick.
Total time: 8-10 minutes for a 1.5-pound flank steak, plus resting.
For thicker cuts or when you want more control, you can use a reverse sear: start the steak in a 275°F oven until it reaches 115°F internal temperature, then sear in a screaming hot skillet for 1-2 minutes per side. This gives you more precision.
Other ways to cook flank steak
Grilling
Set up a two-zone fire with one side high heat and one side cooler. Sear the flank steak over direct heat for 3-4 minutes per side, then move to indirect heat if needed to finish cooking. Target the same internal temperatures. The grill adds char and smoke that work well with flank steak’s beef flavor.
Broiling
Position an oven rack 4-6 inches from the broiler element. Preheat the broiler on high. Place the flank steak on a broiler pan or wire rack over a baking sheet. Broil for 4-5 minutes per side, watching carefully to prevent burning. This method works well for marinated steaks when you want caramelization.
Slow cooking
For braised preparations, sear the flank steak first in a Dutch oven, then add liquid (broth, wine, tomatoes) and aromatics. Cover and braise at 300°F for 2-3 hours until the meat is tender enough to shred. This method works for ropa vieja, pot roast-style preparations, or any recipe where you want a fall-apart texture.
14 best flank steak recipes
Here are recipes that showcase flank steak’s versatility, from quick weeknight dinners to entertaining dishes. We tried to pick a good mix of dishes.
1. Grilled flank steak with cilantro balsamic marinade
This recipe from Danielle Walker combines balsamic vinegar with fresh cilantro, creating a bright marinade. The addition of coconut aminos and fish sauce adds umami without overwhelming the beef. It’s simple and it’s delicious.
2. Keto carne asada (marinated flank steak)
This keto-friendly carne asada uses a combination of Worcestershire sauce, fresh citrus (lime and orange), cilantro, and jalapeño to create authentic Mexican flavors. Marinate for at least 6 hours or overnight, then grill at 350-400°F to your preferred doneness. Rest for 10-15 minutes, slice against the grain, and serve with chimichurri and lime wedges for a complete meal.
3. Marinated grilled flank steak
This straightforward marinade keeps things simple with lime juice, red wine vinegar, coconut sugar, and a spice blend featuring cumin, red pepper flakes, and garlic powder. Marinate overnight for maximum tenderness, then grill at high heat (550°F) for 4 minutes, flip once, and finish to 130°F for medium-rare. The high-heat sear develops excellent char while the brief cooking time preserves moisture.
4. Smashed steak skewers with cherry barbecue sauce
This recipe takes a creative approach: cut the flank steak into 16 pieces, skewer each piece, then physically smash them with a meat pounder or skillet until ½ inch thick before grilling. The cherry barbecue sauce — made with frozen sweet cherries, balsamic vinegar, coconut aminos, and fresh ginger — provides sweet-tart balance against the beef. The cherry sauce is really worth trying!
5. Chimichurri steak
From retired NFL player Jared Veldheer, this recipe uses a reverse sear method that delivers consistent results. The chimichurri doubles as both marinade and finishing sauce, incorporating fresh parsley, cilantro, shallot, anchovy filets, and red wine vinegar.
6. German-style rouladen
Rouladen transforms flank steak into a braised German classic. Pound the steak flat, spread with mustard, season with salt, pepper, and sweet paprika, then top with bacon, cornichons, and onion. Roll tight, secure with twine and toothpicks, sear until browned, then braise in water for 2.5-3 hours until tender. Serve with the cooking liquid as a natural sauce — no thickening needed.
7. Chimichurri steak bowls with roasted potatoes
This bowl-style meal combines grilled flank steak with roasted Yukon Gold potatoes, cauliflower rice, avocado, and pickled red onions — all finished with chimichurri sauce. The steak cooks quickly (5 minutes per side for medium-rare) while the potatoes roast at 425°F for 30 minutes. Make the pickled onions first and let them sit while you cook. 30 minutes is ideal.
8. Beef roulade with bacon, onion, and thyme
This Eastern European-style roulade uses thin pieces of flank steak (¼-½ inch thick) topped with bacon, onion wedges, and fresh thyme branches, rolled and secured with toothpicks. The rolls cook in a Dutch oven with water, starting flat on their longest side, then turning every 25 minutes for even browning. Then the liquid reduces to a concentrated pan sauce. Pour it directly over the meat for an awesome sauce.
9. Steak fajita bowls with cilantro lime cauliflower rice
This Whole30-compliant recipe from Cassie Johnston features a pineapple juice-based marinade with lime, cumin, chili powder, cayenne, and fresh cilantro. The cilantro-lime cauliflower rice cooks from frozen in 10 minutes with garlic and coconut oil. Then you just assemble your bowls with the cauli-rice base, sliced steak, charred vegetables, and your choice of fajita toppings. This freezes well for meal prep.
10. Steak tacos with chili con queso
This taco recipe uses a 24-hour marinade with coconut aminos, lime juice, chipotle powder, cumin, and chili powder. Slice thin after grilling and serve with chili con queso and your preferred taco toppings. The long marinade makes this one of the most tender flank steak preparations possible.
11. Spicy Nigerian beef
This West African-inspired dish combines flank steak strips with a spice blend featuring roasted cashews, ginger, smoked paprika, and cayenne — all blended in a food processor and pressed into the meat. The beef cooks in a hot skillet for 2 minutes per side, then gets topped with stir-fried tomatoes, onions, and jalapeños. Serve over slow-cooker baked potatoes, cut into fries for a complete meal. It’s so good!
12. Flank steak pinwheels
This impressive dish involves pounding flank steak to ¼-inch thickness, filling it with sautéed spinach, leek greens, basil, parsley, and lemon zest, then rolling it tightly and securing it with kitchen twine. The pinwheels roast on a bed of lemon slices and green onions at 425°F for 40-55 minutes. Let them cool before slicing into rounds.
13. Asian beef kabobs
These kabobs use a simple Asian marinade with coconut aminos, sesame oil, ginger, garlic, fish sauce, and red pepper flakes. Cut flank steak into chunks, marinate with bell peppers, onions, and zucchini for 1-4 hours, then skewer and grill at medium-high heat for 12-15 minutes, turning every 3-4 minutes. Cook the vegetables and meat together for the best flavor.
14. Beef chow mein
This quick stir-fry recipe from Alena Kulai uses flank steak (or dedicated stir-fry cuts) with chow mein noodles, shredded cabbage, and sweet onions. Sauté seasoned beef first and set aside, cook the vegetables, add the cooked noodles with sesame oil, oyster sauce, and soy sauce, then return the beef and toss. The entire dish comes together in 15-20 minutes. It’s meal prep-friendly and reheats well.
Flank steak FAQ
Here are the most common questions about cooking and preparing flank steak:
What’s the best way to cook a flank steak?
High heat and quick cooking — either on a hot grill, in a cast iron skillet, or under a broiler. Cook to medium-rare (125-130°F internal temperature), rest for 10 minutes, and slice thin against the grain. This preserves tenderness and moisture. For braised applications, the opposite applies: cook low and slow for 2-3 hours until tender.
How do I get my flank steak tender?
Three methods: First, marinate for 4-8 hours with acid, salt, and oil to break down surface proteins. Second, don’t overcook — pull it at 130°F maximum for grilling methods. Third, slice thin against the grain at a 45-degree angle. The slicing technique is maybe the most important step.
Does flank steak get tender the longer you cook it?
Only with low, slow, moist cooking methods like braising. If you’re grilling or pan-searing, longer cooking makes it tougher. Flank steak should be cooked quickly to medium-rare or braised for 2-3 hours. There’s no middle ground.
Should you always marinate flank steak?
Not always, but it helps significantly. Flank steak has excellent beef flavor on its own and can be cooked with just salt and pepper. However, marinades add flavor depth and slight tenderization that improve the eating experience. At minimum, salt the steak 2 hours before cooking and rest it at room temperature for 30 minutes.
Is it better to broil or pan-fry flank steak?
Pan frying in a cast-iron skillet gives you more control over temperature and crust development. Broiling works well and is hands-off, but you need to watch carefully to prevent burning. Both methods produce excellent results when done correctly. Choose based on your equipment and comfort level.
How do you cut flank steak so it’s not tough?
Always cut against the grain— perpendicular to the direction of the muscle fibers. Hold your knife at a 45-degree angle to create wider slices with more surface area. Slice thin, about ¼ inch thick. If you cut with the grain (parallel to the fibers), you’ll be chewing through long, tough strands. Cutting against the grain shortens those fibers into manageable bites.
What is a good tenderizer for flank steak?
Acid-based marinades (citrus juice, vinegar, wine) are the most effective. Salt penetrates the meat and helps retain moisture. For physical tenderization, you can pound the steak with a meat mallet, but this is typically only necessary when rolling it for rouladen or pinwheels.
Can flank steak be slow-cooked?
Yes, and it’s excellent. Sear the steak first, then braise in liquid (broth, wine, tomatoes) with aromatics at 300°F for 2-3 hours or in a slow cooker on low for 6-8 hours. The long cooking time breaks down connective tissue and produces tender, shreddable meat perfect for tacos, sandwiches, or over rice.
How to make flank steak less chewy?
Don’t overcook it. Pull the steak at 130°F for grilled preparations. Marinate for at least 2 hours with acid and salt. Most importantly, slice thin against the grain at an angle. Chewy flank steak is almost always the result of overcooking or incorrect slicing rather than the meat quality itself.
Why is my flank steak always tough?
Three likely reasons: You’re cooking it past medium-rare without braising it. You’re cutting with the grain instead of against it. Or you’re slicing too thick. Flank steak from quality sources isn’t inherently tough; it just requires proper technique.
What happens if you marinate flank steak too long?
The acid breaks down surface proteins too much, creating a mushy, mealy texture on the exterior while the interior remains firm. This typically happens after 12-24 hours, depending on acid concentration. The meat can also absorb too much salt and become unpleasantly salty. Stick to 4-8 hours for optimal results.
Should flank steak be room temperature before cooking?
Yes, ideally. Let it sit at room temperature for 20-30 minutes before cooking. This ensures even cooking from edge to center and helps develop a better crust. Cold meat from the fridge will cook unevenly — overcooked on the outside, undercooked in the middle.
Do you cook flank steak fast or slow?
Both. Fast for grilling, pan-searing, and broiling — 4-5 minutes per side over high heat. Slow for braising — 2-3 hours in liquid at 300°F. It’s best to choose one of the two extremes. The muscle structure either needs quick cooking that preserves moisture and tenderness, or long cooking that breaks down connective tissue completely.
Where to buy the best flank steak
The best flank steak starts with quality sourcing. Look for flank steak from cattle that are 100% grass-fed and grass-finished, raised entirely on pasture without grain finishing, antibiotics, or added hormones. This produces cleaner fat profiles, better omega-3 ratios, and better-tasting meat.
At U.S. Wellness Meats, our flank steaks come from cattle raised on regenerative pastures in Tasmania, known for having some of the best grass in the world for raising beef. Our partner farms practice regenerative agriculture and prioritize animal welfare, soil health, and sustainable land management.
See what real grass-fed and grass-finished flank steak tastes like.
The bottom line
Flank steak is a lean, versatile cut that rewards proper technique with exceptional flavor and texture. It takes marinades well, cooks quickly over high heat, and transforms into dozens of dishes when sliced correctly.
The keys to success: marinate for 4-8 hours with acid, salt, and oil. Cook quickly to medium-rare over high heat, or braise low and slow for tender, shreddable results. Always slice thin against the grain at a 45-degree angle. Miss any of these steps and you’ll risk having tough, chewy meat regardless of quality.
Happy cooking!
Nathan Phelps
Nathan Phelps owns and writes for Crafted Copy, a boutique copywriting shop that finds the perfect words for interesting products. He is also an ethical foodie, outdoors-aficionado, and hails from Nashville, TN. He splits his time between helping sustainable businesses find new customers and managing his ever-increasing list of hobbies, which include playing guitar, baking bread, and creating board games.
