Cast Iron Flank Steak

3 mins read

This quick and easy recipe for Cast Iron Flank Steak results in a delicious tender steak dinner! Cooks in 10 minutes or less.


Flank steak is a lean protein that is easy to find at your local grocery store or meat market. It is a great choice for dinner as it cooks quickly and is more affordable than other cuts of beef.

Preparing steak in a cast iron pan is my preferred method. A cast iron pan heats evenly at high temperatures. It’s the best way to sear a steak and lock in the flavor. Best of all, you can make this recipe year round!

If you’re looking for another cut of steak, try Pan Seared Ribeye.

Why You’ll Love This Recipe

  • This steak recipe uses a simple marinade that is packed with flavor.
  • The marinade comes together in less than 10 minutes.
  • Cooking in a cast iron pan results in a juicy tender steak.
  • Save the leftovers and make nachos, fajitas or a steak salad.

Flank Steak Marinade Ingredients

With high quality beef and a few marinade ingredients, you will be on your way to a delicious steak dinner.

  • Extra Virgin Olive Oil
  • Worcestershire Sauce
  • Red Wine Vinegar
  • Honey: You can omit if you prefer.
  • Garlic: Use freshly minced garlic.
  • Dried Thyme
  • Crushed Red Pepper Flakes
  • Salt and Pepper

Flank Steak

You will also need a flank steak. This cut of meat is lean compared to other cuts which makes it the perfect choice for marinating. It’s flavorful and less expensive than other cuts of beef. Choose a high quality steak.

How to Cook Flank Steak on Cast Iron

This cast iron flank steak recipe comes together easily. Prepping the marinade takes less than 10 minutes. With a hot cast iron skillet, the steak cooks in less than 10 minutes.

  1. Tenderize the steak: Use a sharp knife to carefully cut shallow cuts into the steak in the direction of the grain (basically little knife pokes). Flip the steak and repeat on the other side. This will help the steak soak up the marinade and breaks up some of the long muscle fibers.
  2. Make the marinade: Add the olive oil, Worcestershire sauce, red wine vinegar, honey, garlic, salt, pepper and thyme to a zipped top bag.
  3. Marinate the steak: Place the marinated flank steak in the bag and seal it, removing as much air as possible. Massage the marinade into the meat, then allow it to marinate at least 20 minutes at room temperature, or overnight in the fridge. Alternatively, you can use a large bowl instead of a bag. Remove the steak from the refrigerator 20 minutes before cooking and allow it to sit at room temperature. Remove flank steak from the bag and discard the marinade.
  4. Pan sear the flank steak: Heat a large cast iron skillet over high heat. Press the steak into the hot pan, searing it for 2 to 4 minutes on each side until well browned and cooked to your desired temperature.
  5. Let the steak rest: Transfer the steak to a cutting board, tent it with foil and allow it to rest for 10 minutes before slicing thinly, at an angle, across the grain. Serve as desired.

Steak Temperature

Pan seared flank steak is best served at medium rare to keep it from drying out.

  • 120°F for very rare
  • 125°F for rare
  • 130°F for medium rare
  • 135°F for medium

Recipe Tips

  • Use high quality beef – Prime grade beef is the highest quality and will result in the best flavor. In the U.S. look for USDA Prime beef.
  • Prep the marinade in advance to save time – You can prep the marinade up to 24 hours in advance and let the steak marinate in the fridge until you are ready to cook.
  • Marinate the steak longer for more flavor – The longer the steak marinates, the more flavorful it will be once cooked.
  • Cook to the best temperature – Flank steak is made to be cooked to medium rare or medium. Choose a high quality steak if your preference is medium. Since flank steak is very lean, overcooking the steak will make it tough and chewy. If you prefer your steak cooked to a higher temperature, then it may be best to choose another cut of steak.


Store leftover sliced flank steak covered in the refrigerator for up to 3 days. Reheat flank steak in the oven at 350 degrees Fahrenheit until it reaches and internal temperature of 110 degrees Fahrenheit.


The Best Sides for Flank Steak

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