High-Protein Grilled Steak
Per serving (about 5 oz steak)
How I calculate this → Calculate your protein target →
I grill this hot and fast, just a few minutes a side, then finish it with a quick garlic butter while it rests. The butter melts into the warm meat rather than being cooked, so the garlic stays fresh and sharp instead of turning bitter over direct heat. Slicing against the grain afterward matters more than any seasoning here, it's the real difference between tender and chewy on this cut.
Why you'll love this
- 35g of protein per serving from a lean, grilled cut
- Ready in under 30 minutes
- Garlic butter melts into the meat off the heat, no risk of burning the garlic
Recipe
High-Protein Grilled Steak
Ingredients
Instructions
- Pat the steak dry and rub with olive oil, salt, and pepper. Let it sit at room temperature for 15 minutes.
- Mash the softened butter with the garlic and parsley in a small bowl.
- Heat a grill or grill pan to high heat. Grill the steak for 4 to 5 minutes per side for medium-rare, or longer to your preference.
- Transfer to a cutting board, top with the garlic butter, and let rest for 5 to 10 minutes.
- Slice thinly against the grain and serve with the melted butter spooned over.
Equipment
- Grill or grill pan
Notes
- I put the garlic butter on right off the grill, while the steak is resting, not while it's still cooking. The residual heat melts the butter and warms the garlic without actually cooking it, so it stays fresh instead of turning bitter.
- I slice against the grain every time. Flank steak has long, visible muscle fibers running one direction, and cutting across them is what keeps each bite tender.
Nutrition (per serving)
| Calories | 319 |
|---|---|
| Protein | 35g |
| Carbs | 1g |
| Fat | 19g |
| Fiber | 0g |
Storage
Refrigerate leftover steak in an airtight container for up to 3 days. Reheat gently in a skillet, since high heat will push it past medium-rare.
FAQ
Can I make this without a grill?
Yes. A cast iron skillet over high heat works the same way, just watch for smoke since flank steak benefits from real heat.
How do I know when it’s done without cutting into it?
An instant-read thermometer is the reliable way: 130-135F for medium-rare. Flank steak overcooks quickly past that point and turns tough.
Can I use a different cut?
Skirt steak or sirloin both work with the same fast-sear method. Adjust the grill time slightly for thickness, and check with a thermometer either way.
Looking for more grilled dinners: the grilled chicken thighs are a leaner option for the same grill session.