Pan-Seared Flat Iron Steak Recipe 🥩

Name: Pan-Seared Flat Iron Steak Recipe
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Ingredients: 1 flat iron steak (brought to room temperature); 3-4 cloves roasted garlic; 1 sprig rosemary; 1 regular shallot (thinly sliced); 2 tablespoons butter; 1 tablespoon olive oil; Kosher salt (to taste); Fresh cracked black pepper (to taste)

Published November 25, 2015 by
Scott Groth
| Post updated: December 19, 2024 |
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Who is in the mood for some red meat? If someone were to ask that question, I’d always raise my hand. This Pan-Seared Flat Iron Steak Recipe is perfect for the carnivore in you too! I have had a love affair with beef since childhood. Maybe not always pan-seared steaks, but burgers for sure. Think beefy mac-n-cheese, meatballs, meatloaf, tacos, and my all-time favorite, sloppy joes. They are all full of beefy goodness.

The sad part is that growing up in my family, a steak was only done when it was cooked through. Gray. Shoe leather consistency. Blech! It might as well have been boiled steak. For years, this has been how I ate meat. Then, one day, about 20 years ago, I cooked steak on my back porch in the pitch black of night. My grill ran out of propane pretty quickly without my knowledge. I had flipped the steak once and left it there for a long time. When I pulled it off, as bachelors often will, I took a big bite before it hit the plate.

WOW! My mind was racing… What kind of beef did I buy? It tasted so juicy and delicious. I sat in a chair and ate the rest in the darkness, smiling from ear to ear. When I went inside, my steak-eating world was turned upside down. Never again would I eat a well-done steak. Now, rare is my top preference. At restaurants, I always ask for charred rare. Oh, steak, you sexy beast! This easy and quick flat iron steak has the same juicy and savory goodness. Let’s make the steak together so you can see what I mean!

This recipe is: Low Carb, Keto, Gluten Free and Paleo

6 Reasons To Love This Recipe

I love making this cast iron flat iron steak recipe because of the juicy and tender results it yields. You may also love it for other reasons like:

Quick and easy way to cook steak.
A fantastic source of proteins and natural fats.
Simple recipe with minimal ingredients.
Great flavor profile with the rosemary, garlic, and shallots.
Perfect for a weeknight dinner or served with delicious sides for a more romantic meal.
Very low-carb, but nobody will notice.

Is Pan-Seared Flat Iron Steak Low-Carb?

Yes, pan-seared steak prepared with low-carb seasonings is suitable for a low-carb diet. Steak is a super low-carb food with high protein and fat content and a negligible amount of carbs. You can enjoy in on a low carb and even keto diet without worrying about the carb content. I have also used all low carb ingredients in this recipe to keep everything in check.

Pan-Seared Flat Iron Steak Ingredient List

For this delicious flat iron steak recipe, you need the following ingredients:

1 flat iron steak (brought to room temperature)
3-4 cloves roasted garlic
1 sprig rosemary
1 regular shallot, thinly sliced
2 tablespoons butter
1 tablespoon olive oil
Kosher salt, to taste
Fresh cracked black pepper, to taste

Ingredients Substitutions

Some high-quality and readily available alternatives to the ingredients listed above include:

Flat iron steak: Use a New York strip, a ribeye, or even a porterhouse. This classic steak preparation method is perfect for any prime cut.
Butter: I mention this in the Pro Tips section below, but I would swap the butter out for some ghee or clarified butter. There is less chance of burning the butter.
Olive oil: This is not necessary if you use ghee or clarified butter. Add an extra teaspoon of the ghee or clarified butter.
Rosemary: Use fresh thyme. Most other fresh herbs do not stand up to this style of cooking.
Shallot: Replace with ¼ cup of thinly sliced red onion.
Roasted garlic: Use diced fresh garlic. Do not mince it, as this may burn.

Additional Ingredients

Other ingredients that will boost the flat iron steak’s flavors without outshining its beefy goodness are:

Fresh herbs: When the steak is cooked, garnish with freshly chopped parsley or chives for enhanced flavor.
Compound butter: Add a slice of my truffle butter for a boost of flavor and juiciness.
Sauce: Dip the steak in my homemade blue cheese dressing. The blue cheese with the roasted garlic, and shallot enhances the beefy flavor of the dish.
Toppings: Make a nice chimichurri sauce or drizzle with a balsamic reduction and enjoy a delicious taste.

Note: The additional ingredients are optional and not part of the recipe. Use them only to punch up the flat iron steak’s flavors.

What Makes a Good Steak? 5 Not-So-Secret Principles

High-quality cut of meat: It starts with a good grade and cut of meat. Meat comes in different grades, from Select through to Prime. Most of the Select cuts need to be cooked for longer times to become tender. Prime steaks are well marbled with fat and produce a tender and juicy steak. The only problem with Prime is the price… it’s expensive.
I typically buy a Choice steak (between Select and Prime) and try to get it either local or grass-fed. Different cuts have different levels of flavor and tenderness. The ribeye or Delmonico has lots of fat, typically resulting in a really juicy, tender steak. The hanger steak has a truly delicious and rich beef flavor. The strip steak has both good flavor and a nice texture.
The tenderloin will have less flavor but be silky smooth, particularly prime grade. It will cut like a hot knife through butter. The flat iron steak is less popular and a little tougher, but it is beefy and flavorful if you cut across the grain (like with a flank steak or skirt).
Preparation: After selecting your meat, preparing it for cooking is the next step to a good steak. Bringing the meat to room temperature is very important. If you toss a freezing-cold steak on the grill right out of the fridge, the outside will cook much faster than the inside. You run a much greater risk of dry, unevenly cooked, or tough meat this way.
Seasoning: When it comes to room temperature, season it liberally on both sides with kosher salt and fresh cracked pepper. These are the only seasonings a good steak needs. Let the meat speak for itself! Put down the Montreal steak seasoning and step away. Did you know Montreal steak seasoning is based on a pickling dry rub? All you will taste are the seasoning’s huge flavors, including coriander, dill, and cayenne pepper flakes. If you love these flavors, add them to chicken or other meats. Let your beautiful cut of beef show you just how beefy it can be without the steak seasoning!
Cooking: The last secret to an amazing steak is this: a high cooking temperature. For the pan-fried flat iron steak recipe, I would highly recommend using cast iron to cook the steak. There are a couple of reasons for this: it can get hot and maintain a high temperature even after the meat is added to the pan to get that nice, flavorful sear quickly on the outside of the steak and maintain consistent interior temps. Plus, it is easy to put in the oven, which is what we will do for this recipe.
Rest: After the steak has been through the inferno, it needs a little rest. This will allow the meat to relax, and the juices will be redistributed throughout the cut of beef. Trust me on this one— it’s essential! While the steak rests, it’s a great time to make some veggie sides… or drink a glass of wine.

Cooking Tools

To pan-fry flat iron steak, you need the following cooking tools:

How To Cook Flat Iron Steak In Cast Iron Pan: Complete Cooking Guide

Cooking Method

Pan-searing
Broiling

Preparation Steps

Gather all the tools and ingredients.
Preheat your oven to 425°F (220°C).
Slice the shallot thinly.

Cooking Instructions

For the Crispy Shallots

Add the olive oil to a cast iron pan and heat over medium-high heat. When the oil shimmers, add the sliced shallot and a pinch of kosher salt.
Cook for 4-5 minutes, stirring until the shallots begin to crisp.
Remove from the pan with a fork or tongs, leaving the oil in the pan. Set aside.

For the Pan-Seared Steak

Add the butter to the hot skillet. Turn the heat to high. When the butter has melted, lay the beef carefully so as not to splash the hot oil.
Add the rosemary to the pan, on the side.
After 2 minutes, using tongs, flip the meat. The beef should be nicely browned.
Cook for 2 minutes, basting the steak with the rosemary butter from the pan. Then put the pan in the oven.
Cook in the oven for 5-6 minutes, depending on your desired level of doneness.
Remove from the oven and set on the stove. Flip with tongs and baste again.
Remove the steak from the pan and set on the cutting board. Cover with foil and allow to rest for 5-10 minutes.
Slice against the grain, top with the crispy shallots and roasted garlic.
Serve hot and enjoy!

Step 1: Generously season both sides of the raw flat iron steak.

Step 2: Heat a cast iron skillet over medium-high heat with olive oil, and add sliced shallots with a pinch of kosher salt; cook for 4-5 minutes until crispy, then remove shallots and set aside.

Step 3: Add butter and rosemary to the hot skillet, then cook the steak for 2 minutes per side, basting with rosemary butter, and transfer to the oven for 5-6 minutes.

💡 My Pro Tip

With any high-temperature cooking that uses butter, we have to combine it with another cooking fat so that the milk solids in the butter don’t burn. Try to use an oil with a high smoke point, like grape seed, avocado oil, or coconut oil.

I’m also a big fan of using ghee, which is, in essence, butter with the milk solids removed. To avoid burning any of the milk solids, use my recipe for clarified butter. This is flavorful butter with all the milk solids removed.

I used good olive oil for this pan-seared steak recipe, and my butter browned just a bit more than I would have liked, but it still tasted great.

⏲️ Time-Saving Tips

Reduce cooking time by bringing the steak to room temperature. About an hour before cooking, set the steak on the counter and give it a couple of good grinds of salt and pepper. This may seem counterintuitive, adding more time to the overall recipe. However, when a steak is at room temperature, the cooking time is reduced, and the shock to the meat from the hot surface is reduced, leading to a more tender and flavorful steak.

What to Serve with Pan-Seared Flat Iron Steak?

Cast iron pan-seared flat iron steak pairs well with a ton of low-carb side dishes:

Spicy Roasted Cauliflower: This has caramelized edges that provide a crunchy texture and delicious flavor, a spicy undertone that balances the steak dish.
Cauliflower Purée: The smooth purée adds a creamy and velvety element when served alongside steak slices. Its mild flavor allows the steak’s savory taste to shine.
Pan-seared Brussels Sprouts: The crispy sautéed Brussels sprouts offer a delightful crunch and a hint of bitterness that complements the richness of the beef steak.
Sautéed Spinach With Bacon and Shallots: The salty bacon and sweet shallots add layers of robust flavors to the steak dish.
Butter and Thyme Braised Carrots: The slightly sweet, aromatic flavor and tender texture of braised carrots are a nice contrast to the savory notes of my flavorful flank steak.
Creamed Leeks: Serve the flat iron steak cuts with these creamed leeks and enjoy a delicate taste and luxurious texture. Pair the two for a fancy dinner meal.

Storage and Reheating Instructions

Storage

Store the leftover steak in an airtight container in the fridge for up to a week.

Reheating

Reheat the steak in the oven at 350°F (180°C) on a parchment-lined, rimmed baking sheet. It’s important that parchment paper is used; otherwise, the steak takes on a metallic flavor. I do not recommend heating the flat iron steak in a cast iron pan or microwave. The microwave makes the meat very chewy, and the pan burns the outside before the inside warms.

Freezing

The steak freezes well in a freezer-safe container for up to 3 months. Defrost overnight in the fridge and heat according to the suggestions above.

Recipe Conclusion

This Pan-Seared Flat Iron Steak Recipe is the quickest and easiest way of eating a steakhouse-quality meal at home. The cooking method used on the flat iron steak can be applied to any standard cut of beef, and adding rosemary to the butter is a great way to impart a complementary flavor to the beef. Adding the roasted garlic at the end heats it slightly and tastes fantastic with the steak. Crispy shallots add complexity without overpowering the dish. The entire dish is perfectly combined, and it will be hard to figure out which tender bite to save for last.

Now that you know how to cook flat iron steak on the stove, grab your apron and get to work. Serve the steak with your favorite recipes side and a nice Bordeaux. Take pictures and share them with me on Facebook or Instagram and drop your questions or thoughts in the comments below. Happy eating!

Other Flavorful Steak Recipes to Try

Love cooking steak? Check out my best-rated steak recipes:

FAQs

Is flat iron steak good for steak?

Yes, flat iron steak is a fantastic choice for any beef lover because it is flavorful, with a juicy tender texture that melts in the mouth. Plus, it is relatively affordable.

Does flat iron steak need to be marinated?

No, while marinating can enhance the flat iron steak’s flavors, it is not a crucial cooking step as the steak has savory, natural flavors that shine with a simple salt and pepper seasoning.

Do you cut flat iron steak against the grain or with the grain?

Cutting against the grain is a good practice for maximizing tenderness. It reduces the risk of chewiness and toughness.