If you're looking for a high-protein, budget-friendly cut of beef that's perfect for grilling, flank steak should be at the top of your shopping list. This lean, flavorful cut is packed with muscle-building protein and cooks up fast—making it a summer BBQ MVP. Unlike pricier steaks, flank steak delivers serious flavor without breaking the bank, and when sliced against the grain, it’s tender enough to rival more expensive cuts. Whether you're meal prepping for the week or hosting a backyard cookout, this underrated hero of the butcher case deserves a spot on your grill.
Flank steak clocks in at around 23 grams of protein per 3-ounce serving, making it one of the leanest and most protein-dense cuts of beef. It’s also lower in fat compared to ribeyes or New York strips, so you get all the gains without the extra grease. The secret to its high-protein punch? This cut comes from the abdominal muscles of the cow—a heavily worked area that’s dense with lean muscle fibers. That means more protein per bite and less marbled fat. Plus, it’s loaded with essential amino acids, iron, and B vitamins, making it a solid choice for athletes, fitness buffs, or anyone trying to fuel their body efficiently.
Not all flank steaks are created equal. When you’re at the butcher counter or grocery store, look for a cut that’s deep red with minimal fat marbling—remember, this is a naturally lean cut, so excessive fat is a red flag. The grain should be visible and run lengthwise; if it looks too fine or mushy, it might be a different cut mislabeled as flank. Thickness matters too—aim for a steak that’s about 1 to 1.5 inches thick for even cooking. And if you can, spring for grass-fed—it tends to have a richer flavor and better nutrient profile.
Because flank steak is lean, it benefits big-time from a good marinade. Acidic ingredients like lime juice, vinegar, or yogurt help break down tough fibers, while oils and seasonings add flavor. A simple combo of soy sauce, garlic, olive oil, and a splash of pineapple juice (thanks to its natural tenderizing enzymes) works wonders. For maximum effect, let it marinate for at least 4 hours, but overnight is even better. Pro tip: If you’re short on time, poke tiny holes in the steak with a fork before marinating—it helps the flavors penetrate faster.
High heat is your friend here. Preheat your grill to around 450-500°F for a perfect sear. Cook the steak for about 5-7 minutes per side for medium-rare—any longer, and you risk turning it into shoe leather. Since flank steak is thin, it cooks quickly, so keep an eye on it. Resist the urge to poke and prod; let it develop a nice crust before flipping. And whatever you do, let it rest for 10 minutes after grilling. This allows the juices to redistribute, ensuring every bite stays juicy.
This is the make-or-break step. Flank steak has long, tough muscle fibers, so cutting with the grain will leave you chewing forever. Instead, look for the lines running across the meat (the grain) and slice perpendicular to them. Thin slices—about ¼ inch thick—maximize tenderness. If you’re serving it as a main dish, angle your knife slightly for wider slices. For tacos or salads, go thinner. This simple technique transforms flank steak from chewy to melt-in-your-mouth.
One of the best things about flank steak? It’s crazy versatile. Leftovers make killer steak sandwiches, salads, or even breakfast hash. Because it’s already cooked, it reheats beautifully—just warm it gently to avoid overcooking. Try slicing it cold for a protein-packed salad topping or chopping it up for quick stir-fries. It also freezes well, so if you find a great deal, stock up and grill a few at once.
Flank steak might not have the fancy reputation of a filet mignon, but for flavor, nutrition, and sheer grilling convenience, it’s hard to beat. Once you master the basics—marinating, high-heat grilling, and slicing against the grain—you’ll wonder why you ever bothered with pricier cuts. So fire up that grill, grab a flank steak, and get ready for some seriously satisfying summer eating.
