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Published January 12, 2016 | Last Updated March 4, 2025 By Barbara Bianchi 25 Comments

How To Make A Perfect Pan Seared Flat Iron Steak

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 This flat iron steak is the juiciest tenderest steak ever! This method is also excellent for a strip steak, rib-eye, or flank steak.

How To, Pan Seared Flat Iron Steak, steak, gluten free, paleo

You know those crazy days when you need to get dinner on the table quick, and you’d really rather have reservations booked at the fancy steakhouse?

Why not turn your own kitchen into a steakhouse? 😀

Today, I’m sharing my super easy steps for cooking the juiciest flat iron steak. Marinated and seared to perfection. And topped with a luscious thin red wine sauce similar to my Au Jus Gravy recipe.

And you might not guess it from the pictures, but this dish is super quick to make too. You’ll start marinating your steak earlier in the day, and when it’s time to cook, it takes just 20 minutes, tops.

Flat Iron Steak

This is one of my go-to gluten free and paleo meals. My teenage sons love it. Since they are working out, they are burning calories fast and have trouble putting on weight. Since steak is ruminant meat (cows get their nutrients from plant-based food), the meat has a high quality fat content.

And this steak is just the beginning! Check out my beef recipe collection for a variety of delicious options that will turn every meal into a savory feast.

If you’re low carb, you’ll want to browse our low-carb collection next—it’s brimming with tasty recipes and great advice to help you stay on point and happy.

What Is flat iron steak?

Flat iron steak is a thin lean steak cut from the shoulder portion, and it’s less expensive than some other cuts. As always, I recommend grass-fed beef. It’s better for you and contains more nutrients than its grain-fed counterpart.

finished meal on a plate

It sometimes can be difficult to find grass-fed beef in supermarkets (and often I’ve seen supermarkets overpricing these meats).  I’ve been ordering from a local supplier in upstate New York. If you’re not in New York, you may be able to locate a local farm in your area at this site.

close up of finished meal

So, what’s the secret to a really tender and juicy flat iron steak? Marinate it for at least 4 hours and then quickly pan sear it. After pan searing the steak, you can take the flavor to the next level by accompanying the steak with a sauce made from the pan drippings.

Ingredients 

steak
avocado oil
salt and pepper
For marinade:
red wine
extra-virgin olive oil
garlic, gluten-free Dijon mustard, and scallions
For sauce:
avocado oil
red wine
gluten-free beef broth
shallots
garlic
and salt and pepper

Instructions

*Free printable recipe card is available at the end of the post.

Links are affiliate links which means I will earn a small commission if you buy the item at no extra cost to you.

  • First, marinate your steaks for at least 4 hours before cooking.
  • Take steaks out of the refrigerator an hour before you’re ready to cook, if you can, to bring them to room temperature. Pat the steaks dry with paper towels, discard the marinade, and pound the steaks with a meat tenderizer.
  • Now, turn on your vent fan (the searing process can get a bit smokey). Heat oil in your skillet for a minute or two before adding the steak. I use refined avocado oil because it is very heat stable with one of the highest smoke points. This makes it one of the best possible oils for frying. It is also highly nutritious and loaded with antioxidants. Read all about its health benefits here.
  • After about 4 minutes, flip the steak over. Cook for another 4 minutes.
  • Now check the temperature with a meat thermometer. Lift the steak out of the skillet with tongs and insert the meat thermometer into the side of the steak. You may need another minute or two until the temperature reaches 140℉. Then the steak is done.
  • Let your meat rest on a platter for 10 minutes before slicing. The temperature will rise a little as it rests.
  • Slice the steak against the grain when you’re ready to serve.
  • While the steak rests, you can make the sauce right in the same pan. Rich-tasting shallots, garlic, and wine in a beef broth topped off with creamy butter make this sauce irresistible. Season with a dash of salt and pepper and serve with your steak.

Serving suggestions

To complement your steak, consider pairing it with one of my delicious soup recipes such as creamy broccoli cheddar soup or simple-to-make minestrone soup.

And select a side vegetable (or two!) from my wide range of vegetables and salads. Today, I served mine with roasted potatoes and baked zucchini sticks. If you’re watching your carbs, however, you may prefer serving yours with seasoned cauliflower rice with bacon or creamy cauliflower mash.

Instead of the wine sauce, chimichurri sauce from my juicy grilled pork chops with chimichurri sauce recipe is also good with this steak.

Pro tips and recipe notes

  • This method is also excellent for a strip steak, rib-eye, or flank steak. Just adjust the timing depending on the thickness of your cut.
  • If you don’t have time to marinate, you don’t have to. But marinating will help make the meat extra flavorful.
  • It’s best to take steaks out of the refrigerator an hour before you’re ready to cook, if you can, to bring them to room temperature.
  • Pat the steaks dry with paper towels and pound the steaks with a meat tenderizer. A few whacks with the mallet softens the fibers of the meat, and your steak will turn out nice and tender.
  • When you’re ready to serve, thinly slice your steak against the grain. Observe the direction of the muscle fibers and slice across them for maximum tenderness.

Quick and easy leftover steak meals

Leftover Flatiron steak can be used in a variety of ways, and it typically keeps well in the refrigerator for about 3 to 4 days. Here are some ideas:

  1. Steak Salad: Toss it on top of a salad, with your favorite veggies, cheese, and tasty homemade apple cider vinaigrette dressing.
  2. Steak Sandwich: Pile it on a gluten free Against the Grain roll or in a wrap like this Philly cheesesteak lettuce wrap. Add some sautéed onions and peppers, or even some cheese, for a delicious meal.
  3. Corn Taco: Shred or chop the steak and use it in gluten free tacos with your favorite toppings and homemade salsa.
  4. Stir-Fry: Cut the steak into strips and stir-fry it with vegetables and my ultimate gluten free stir fry sauce. Serve it over rice.
  5. Steak and Eggs: Combine your steak with eggs for a hearty breakfast or brunch.

How To, Pan Seared Flat Iron Steak, steak, gluten free, paleo

Voilà! A satisfying, juicy steak with a mouthwatering sauce. Enjoy!

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How To Make Super-Nutritious Sauerkraut Every Time – This is a step-by-step tutorial with beautiful photos showing how to make sauerkraut and restore gut health. You’re going to love this sauerkraut. There’s nothing like the taste of homemade. 

Quick Pan Seared Pork Chops + ButcherBox Review – This delicious recipe includes the secret to tender, juicy chops.

How To Make Beef Bone Broth And Why It’s Good For You – You can use bone broth as stock for your favorite soups or gravies (or even serve it as a refreshing broth). It’s so nutritious and easy to make.

How To Make Delicious 24-Hour Probiotic Yogurt Every Time– Here’s your step by step guide to make fresh, creamy 24-hour probiotic yogurt.

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Perfect Pan Seared Steak | Wine Sauce | Easy Marinated Flat Iron Steak | How to Tips

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4.20 from 5 votes

How To Make A Perfect Pan Seared Flat Iron Steak

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So, what’s the secret to a really tender and juicy flat iron steak? Marinate it for at least 4 hours and then quickly pan sear it. After pan searing the steak, you can take the flavor to the next level by accompanying the steak with a sauce made from the pan drippings.
Course Dinner
Cuisine American
Prep Time 10 minutes minutes
Cook Time 20 minutes minutes
Total Time 30 minutes minutes
Servings 4
Calories 90kcal
Author Barbara Bianchi

Ingredients

  • 2 pounds flat iron steak
  • 2 tablespoons avocado oil
  • salt and pepper to taste

For marinade:

  • 1/2 cup red wine
  • 1/2 cup extra-virgin olive oil
  • 4 cloves garlic minced
  • 2 tablespoons gluten-free Dijon mustard
  • 3 scallions chopped

For sauce:

  • 1 tablespoon. avocado oil
  • 1/4 cup red wine
  • 1 cup of gluten-free beef broth homemade or store bought
  • 1 tablespoon shallots minced
  • 1 clove garlic minced
  • salt and pepper to taste
  • 2 tablespoons cold butter optional

Instructions

  • For marinade: Mix wine, oil, garlic, dijon mustard and scallions in a shallow dish. Add steak, cover and marinate for at least 4 hours in the refrigerator. You can leave it to marinate for as long as 12 hours.
    2 pounds flat iron steak, 1/2 cup red wine, 4 cloves garlic, 2 tablespoons gluten-free Dijon mustard, 3 scallions, 1/2 cup extra-virgin olive oil
  • Cook: Pat steaks dry with paper towels. Pound with a meat tenderizer. Season with salt and pepper on both sides.
    salt and pepper to taste
  • Now, heat oil in your skillet until it is very hot. Place steak on the pan for about 4 minutes.
    2 tablespoons avocado oil
  • Now you can flip it. Cook for another 4 minutes.
    Check the temperature and continue cooking until the inside temperature reaches 140℉. (You may have to turn the heat down a bit and cook another 1- 2 minutes on each side).
    Let your meat rest for 5-10 minutes before slicing. Thinly slice steak against the grain.
  • For sauce:
    Add one tablespoon of the oil to the same skillet and scrape up the brown bits from searing the steaks.
    Sauté the shallots until they've softened and turned golden, 2 to 3 minutes. Add garlic during the last minute. Then add 1/4 cup of wine. Reduce to about half by simmering for 3 minutes.
    Stir in broth and simmer to reduce again to about half. If dairy agrees with you, whisk in 2 tablespoons of butter. Season with a dash of salt and pepper. Serve with your steak.
    1/4 cup red wine, 1 cup of gluten-free beef broth, 1 tablespoon shallots, 1 clove garlic, salt and pepper to taste, 2 tablespoons cold butter, 1 tablespoon. avocado oil

Notes

 
  • This method is also excellent for a strip steak, rib-eye, or flank steak. Just adjust the timing depending on the thickness of your cut.
  • If you don’t have time to marinate, you don’t have to. But marinating will help make the meat extra flavorful.
  • It's best to take steaks out of the refrigerator an hour before you’re ready to cook, if you can, to bring them to room temperature.
  • Pat the steaks dry with paper towels and pound the steaks with a meat tenderizer. A few whacks with the mallet softens the fibers of the meat, and your steak will turn out nice and tender.
  • When you're ready to serve, thinly slice your steak against the grain. Observe the direction of the muscle fibers and slice across them for maximum tenderness.
  • Leftover steak will keep in an airtight container in the refrigerator for 3 days.
  • Nutrition information is from U.S. Wellness Meats for a 3 ounce portion of flatiron steak (not including the wine sauce). There are zero carbs in a flat Iron steak. Three ounces of steak is a relatively small portion. We typically eat more than that when having steak for dinner. For example, if you decide to double your serving, keep in mind that you'll also be doubling the calories and other nutrients.
 

Nutrition

Serving: 3ounces | Calories: 90kcal | Protein: 16g | Fat: 2.5g | Saturated Fat: 1.5g | Monounsaturated Fat: 1g | Cholesterol: 35mg | Sodium: 75mg
did you make this recipe? We want to see! Take a pic, and tag @glutenfreehomestead on Instagram.
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About Barbara Bianchi

Barbara loves to bring fun into the kitchen and wholesome food to the table. She also enjoys drinking robust coffee, eating a little chocolate, reading a good novel, going for walks and spending time with her family and friends.
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Filed Under: Beef, Dairy free, Dinner, Egg free, LOW CARB, Most Popular Recipes, Nut free, Paleo, Recipe

Reader Interactions

Comments

  1. Kebba Buckley Button says

    January 12, 2016 at 10:36 pm

    5 stars
    Barbara, I’m visiting from the UBC, which is also where I originally found your work and how I originally subscribed to you.. Your recipes are luscious, specific, and easy to make. I must find out if I can get this cut of beef around here. Arizona has a big beef industry, but cuts of beef seem to go in trends. Is there a second name or second cut of beef we could treat similarly? Thanks for all your great work and recipes!

    Reply
    • Barbara says

      January 13, 2016 at 12:00 am

      Oh thank you, Kebba. I’m so glad that you’re enjoying the recipes. Yes, this method should be excellent for a strip steak, rib-eye, or flank steak. Just adjust the timing depending on the thickness of your cut. 🙂

      Reply
  2. Martha says

    January 12, 2016 at 11:26 pm

    5 stars
    That looks absolutely delicious! I’m always looking for quick and easy recipes so I can get dinner quick after work. Definitely going to try this.

    Reply
    • Barbara says

      January 13, 2016 at 10:26 pm

      Excellent. I hope you’ll come back and tell me how you like it. 🙂

      Reply
  3. Leigh says

    January 13, 2016 at 11:22 am

    Ladies, this looks awesome! I found you guys at A Little R & R Wednesdays.

    Reply
    • Barbara says

      January 13, 2016 at 10:26 pm

      Hi Leigh,
      Thank you! So glad you took the time to stop by and leave this note.

      Reply
  4. Marla says

    January 16, 2016 at 11:15 am

    5 stars
    Hi Barbara & Nicole,
    We get a quarter of organic grass fed beef from a local farmer every year. This recipe will come in handy when we get new steaks – its sounds and looks delicious. I always love a tender steak. Thanks for sharing on Real Food Fridays. Tweeted & pinned.

    Reply
    • Barbara says

      January 16, 2016 at 1:27 pm

      Terrific, Marla. You’re starting with the best beef. And thanks for sharing. I appreciate you. ❤

      Reply
  5. Helen Fern says

    January 18, 2016 at 12:47 pm

    This looks delicious. Would love to have you come and share at our party – What’s for Dinner

    https://www.lazygastronome.com/whats-for-dinner-sunday-link-up-27/

    Reply
    • Barbara says

      January 20, 2016 at 9:31 pm

      Thanks for inviting me. I’ll stop by for sure.

      Reply
      • Helen Fern says

        January 21, 2016 at 10:13 am

        Thanks for sharing!!

        Reply
  6. Emma says

    January 20, 2016 at 10:12 am

    OK this has got my mouth watering! My husband loves steaks and this sounds delicious. Thanks for linking with #freefromfridays

    Reply
    • Barbara says

      January 20, 2016 at 9:44 pm

      My husband loves a good steak, too. He couldn’t stop raving about this one and how perfectly it was cooked. We all love to hear that. Right? Thanks for stopping by. 🙂

      Reply
  7. Petra @ CrumblesAndKale says

    January 21, 2016 at 6:20 am

    Wow, this looks amazing and that marinade sounds just lovely. Have to try it someday 🙂

    Reply
  8. Raia says

    January 21, 2016 at 3:29 pm

    This looks amazing. 🙂 I’m awful at making steaks, so this will come in handy for me, for sure. 🙂 Thanks so much for sharing it at Savoring Saturdays!

    Reply
  9. BB Free says

    October 1, 2016 at 2:12 pm

    I’m going to try this. I always overcook this type of meat. Let’s see how it goes.

    Reply
    • Barbara says

      October 3, 2016 at 11:36 pm

      Hi, Bobbie! I can’t wait to hear how yours turns out. When the inside temp reaches 140℉, you’re good. 🙂

      Reply

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