Keto Flank Steak Recipes: Delicious Low-Carb Options

Flank steak is a flavorful and versatile cut of beef that's perfect for a keto diet. It's relatively lean and can be cooked in a variety of ways, from grilling and pan-searing to air frying and roasting. This article explores several keto flank steak recipes, offering detailed instructions and tips for achieving optimal flavor and tenderness.

Why Flank Steak is Great for Keto

Flank steak is a great option when following a ketogenic diet for several reasons:

• Low in Carbs: Flank steak is naturally very low in carbohydrates, making it an ideal choice for maintaining ketosis.
• High in Protein: It's a good source of protein, which is essential for muscle building and overall health.
• Versatile: Flank steak can be used in various recipes, from simple grilled steaks to more elaborate dishes like fajitas and stir-fries.
• Flavorful: When properly prepared, flank steak is incredibly flavorful and satisfying.

Keto Flank Steak with Garlic & Balsamic Marinade

If you need a really easy low carb dinner, try this keto flank steak with an easy garlic & balsamic marinade. It just takes minutes to marinate the flank steak and and then grill it for dinner. This recipe uses a simple marinade to infuse the steak with a rich, savory flavor.

Ingredients:

• Certified Angus Beef® flank steak
• Crushed garlic
• Balsamic vinegar
• Olive oil
• Mustard
• Italian seasonings

Instructions:

1. Make the Marinade: Pour all of the ingredients into a bowl and whisk well to combine.
2. Score the Steak: Very lightly score the flank steak with a sharp knife to make a criss cross pattern on both sides. Make sure not to cut through the steak.
3. Marinate: Add the flank steak to a marinating container or place in a large baggie and then pour the marinade over top. Refrigerate until ready to cook. I like to make this in the morning and take it out to grill at dinner time.
4. Grill: Grill both side for around 10 minutes each. I like mine to be charred on the outside but pink in the middle. Medium rare is usually 135°F in the middle and 145° for medium. So grill it for 10 minutes on each side and use a meat thermometer.
5. Cook on the Stove: To cook the steak on the stove, get a big cast iron skillet nice and hot. Spray with cooking spray or add a bit of oil. Shake off the excess marinade. Cook the steak for about 5-7 minutes on each side.

Red Wine Marinated Keto Flank Steak

This quick and easy red wine marinade gives the steak a beautiful final crust as well as a rich, slightly sweet flavor.

Ingredients:

• Flank steak
• Garlic
• Rosemary
• Red wine
• Balsamic vinegar
• Black pepper
• Salt
• Ghee

Instructions:

1. Marinate: In a shallow container, mix together garlic, rosemary, red wine, balsamic vinegar and black pepper.
2. Season: About 1 hour before cooking, discard the marinade (see notes), pat the steak dry and season generously with salt.
3. Sear: To cook the steak, preheat a thick-bottomed pan (I like cast iron) over medium heat (or use a grill if you have one). Add the ghee and, once melted, begin searing the steak. For medium rare, flip the steak every couple of minutes for 10-12 minutes (the internal temperature should read ~110°F).
4. Rest: Once cooked, cover and rest covered for at least 10 minutes before slicing.
5. Slice: Slicing the steak thinly across the grain (i.e. perpendicular to the long muscle fibers/strands) ensures maximum tenderness!

Tips:

• You can use the leftover marinade to make a red wine sauce instead of discarding it.

Keto Beef and Broccoli with Flank Steak

This Keto Beef and Broccoli is the perfect low carb meal- thinly sliced steak is pan seared and tossed in stir fry sauce with tender broccoli!

Read also: Easy Low-Carb Cheese Crackers

Ingredients:

• Flank Steak: skirt steak will also work in this recipe if you prefer.
• Broccoli
• Garlic
• Ginger
• Sesame oil
• Chili garlic sauce
• Soy sauce
• Monkfruit
• Broth
• Xanthan gum
• Water

Instructions:

1. Slice the flank steak against the grain into thin strips.
2. In a large skillet over medium high heat add 1-2 tablespoons of oil. Add the beef in batches and sear until cooked through. Remove from the skillet and set aside.
3. In the same skillet reduce the heat to medium. Add the garlic, ginger, sesame oil, chili garlic sauce, soy sauce, monkfruit and broth. Stir well and bring the stir fry sauce to a simmer.
4. Add the fresh broccoli to the sauce, toss to coat.
5. In another small bowl combine the xanthan gum and water. Stir the mixture into the sauce, as it simmers the sauce will begin to thicken.
6. Add the steak back to the skillet and heat through.

Tips:

• You can also change the meat to whatever type you prefer- chicken, pork or tofu would all work well here.
• This recipe uses low carb ingredients such as golden monkfruit sweetener verses traditional brown sugar or honey.
• You can easily add any vegetables you want to this low carb stir fry.

Keto Flank Steak Fajitas

Mix things up this Taco Tuesday with these delicious and keto-friendly Flank Steak Fajitas! This delicious sheet pan recipe will have dinner on the table in under 30 minutes.

Ingredients:

• Flank steak
• Oil
• Lemon juice
• Fajita spice mix
• Chopped vegetables (such as bell peppers and onions)
• Salt

Instructions:

1. Spray a 13 x 9-inch baking sheet with a keto-friendly cooking spray and set aside.
2. While your oven heats, place the flank steak into a large bowl. Add in the flank steak, 2 tablespoons of oil, lemon juice, and the Spicy Meat rub. Mix well with your hands, turning the flank steak to coat it in the marinade.
3. Place chopped vegetables on the prepared sheet pan (Why dirty another bowl, am I right?) Pour 1 tablespoon of oil over the vegetables. Add 1 teaspoon of salt. Use your hands to mix the vegetables with the oil, squishing lightly to macerate the vegetables.
4. Broil for 6-8 minutes. Check the flank steak with a meat thermometer (135F for medium rare). If the steak is ready, use a set of tongs to remove it to a plate.
5. Meanwhile, toss the vegetables with the tongs, and broil for another 2-3 minutes.
6. Slice the meat on the bias into thin slices.

Tips:

• Do not overcook the flank steak or it will get dry and rubbery.

Marinated Keto Flank Steak

Ingredients:

• Flank steak
• Olive oil
• Soy sauce
• Sugar free honey
• Worcestershire sauce
• Garlic powder
• Onion powder
• Salt and pepper

Instructions:

1. Make the Marinade: Make the marinade by combining olive oil, soy sauce, sugar free honey, Worcestershire sauce, garlic powder and onion powder in a bowl.
2. Marinate: Place the flank steak in a small baking dish.Pour the marinade over the steak, then cover and marinate in the fridge for at least 6 hours or overnight.
3. Remove it from the fridge one hour before cooking.
4. Place the steak on a hot grill (or preheated grill pan), and discard any remaining marinade. Season with salt and pepper on both sides.

Keto Flank Steak with Rosemary and Lemon

Ingredients:

• Flank steak
• Avocado oil
• Coconut aminos
• Dijon mustards
• Rosemary
• Lemon juice and zest
• Garlic
• Salt and pepper

Instructions:

1. Marinade: Combine the avocado oil, coconut aminos, Dijon mustards, rosemary, lemon juice and zest, garlic, salt, and pepper in a blender. Process until smooth. Place the steak in a zip-top bag and pour the marinade over. Marinate for at least 1 hour and up to 4 hours. (If you want to marinate overnight, omit the lemon.)
2. Grilling: Preheat the grill to medium-high. Add the flank steaks and grill for about 3 to 5 minutes per side, until an instant-read thermometer inserted in the thickest part registers 120° F for medium-rare and 130° F for medium.
3. Rest and Slice: Transfer to a cutting board. Allow to rest for 5 minutes and then slice against the grain.
4. Air Frying: Preheat the air fryer to 400.° F. Place the flank steak in the air fryer in a single layer.

Stuffed Keto Flank Steak

This low-carb recipe is so quick and easy to put together (except for tying the roast, which I’m notoriously bad at!) It’s juicy and so flavoursome.

Ingredients:

• 600 g flank steak (1.3 lb)
• 100 g roasted red peppers (3.5 oz)
• 1 pack feta cheese, crumbled (200 g/ 7.1 oz)
• 1 1/2 cups baby spinach leaves (45 g/ 1.6 oz)
• sea salt and pepper, to taste
• 1 tbsp ghee or duck fat (15 ml)

Instructions:

1. Preheat oven to 170 °C/ 340 °F (fan assisted), or 190 °C/ 375 °F (conventional). Lay some baking paper or cling wrap on your kitchen bench and place the flank steak on it. Cover with another sheet and pound the meat until it is thin enough to roll easily, about 1 cm/ 1/2 oz.
2. Chop the baby spinach finely (you could use frozen spinach but make sure that you drain and squeeze the moister out of it). Chop the peppers.
3. Arrange the flank steak flat and season well with salt and pepper. Starting on one long edge, roll tightly until fully enclosed. Use butcher’s string to tie tightly (I am so bad at this. Learning to do it properly is one of my goals for the next year!).
4. Heat a little bit of ghee in a frying pan and sear the roast on all sides.
5. Place in a roasting dish and bake for 20 minutes.

Tips for Cooking Tender Flank Steak

• Marinate: Marinating flank steak is crucial for tenderizing the meat and adding flavor. Acidic marinades help break down the muscle fibers.
• Score the Steak: Score the beef by cutting a criss cross pattern on both sides.
• Cut Against the Grain: Always slice flank steak thinly against the grain to ensure maximum tenderness. The grain refers to the direction of the muscle fibers.
• Don't Overcook: Flank steak is best served medium-rare to medium. Overcooking will result in a tough, dry steak. Use a meat thermometer to monitor the internal temperature.
• Let it Rest: Allow the steak to rest for at least 10 minutes after cooking before slicing. This allows the juices to redistribute, resulting in a more tender and flavorful steak.
• Use High Heat: When grilling or searing, use high heat to create a flavorful crust.

Serving Suggestions

Flank steak pairs well with a variety of keto-friendly side dishes:

• Vegetables: Roasted vegetables like broccoli, cauliflower, and bell peppers are excellent choices.
• Salads: A fresh salad with a keto-friendly dressing is a light and refreshing accompaniment.
• Cauliflower Mac and Cheese: For a luxurious meal, serve this with Keto Cauliflower Mac and Cheese.
• BBQ Cauliflower Wings: BBQ Cauliflower Wings are a fun side that both kids and adults will love.
• Refried Beans: These Pressure Cooker Refried Beans are so delicious and simple, you'll never want to buy canned refried beans again.
• Mexican Rice Recipe: Make my Mexican Rice Recipe (or Arroz a la Mexicana) in your instant pot or pressure cooker in just one easy step!
• Low Carb Queso Fundido: Looking for a great keto appetizer to go with your fajitas? Check out my Low Carb Queso Fundido.

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

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