How To Cook Flat Iron Steak So It’s Tender, Juicy & Delicious

Last Updated on by SteakEat

Here I explain how to cook flat iron steak using different cooking methods.

You can scroll down to see all the cooking methods:

You can also see:

  • What is Flat Iron Steak
  • Nutrition & Calories
  • How to Cut It

Let’s SteakEat! 😉

How to Cook Flat Iron Steak Using Different Cooking Methods

Flat iron steak is one of the tougher steaks that are harder to chew.

If you are looking to enjoy the rich, meaty flavor of this steak while being able to easily chew it make sure to tenderize your flat iron steak before cooking it.

I recommend using a tenderizer with needles (check this one in our store). Make sure to check out this full review with all sorts of meat tenderizer tool options!

Cook Flat Iron Steak on Stove Top

One of the most common and simplest cooking methods.

All you need is a piece of steak and a quality skillet.

See how to cook flat iron steak on stove and [ninja-popup ID=2905]download the FREE printable PDF guide[/ninja-popup].

Sear Flat Iron in Cast Iron Skillet

Cooking with cast iron gives steaks delicious flavor.

They are also better at searing meat, because of the higher heat capacity.

See how to cook flat iron steak in cast iron skillet and [ninja-popup ID=2908]download the FREE printable PDF guide[/ninja-popup].

Slowly Cook Flat Iron in Oven

This cooking method helps to gradually cook meat and can be used on its own or in combination with searing on stove, when you need to ‘finish’ the steak (i.e. bring it to a specific internal temperature).

See how to cook flat iron steak in oven and [ninja-popup ID=2904]download the FREE printable PDF guide[/ninja-popup].

Broil Flat Iron in Oven

As a substitute for grilling, broiling does the job.

All you need is a heating element (i.e. grill) which is located inside your oven, usually on the top.

See how to broil flat iron steak in oven and [ninja-popup ID=2906]download the FREE printable PDF guide[/ninja-popup].

Sous Vide Flat Iron

Is it possible to pay near-zero attention to cooking steak and get it perfect every time?

Yes, if you sous vide.

See how to sous vide flat iron steak and [ninja-popup ID=2903]download the FREE printable PDF guide[/ninja-popup].

Cook Flat Iron on Stove & Finish in Oven

Looking for a great way to preserve flat iron’s tenderness and flavor?

This technique is particularly good for thicker cuts that need more time cooking.

See how to cook flat iron on stove & in oven and [ninja-popup ID=2902]download the FREE printable PDF guide[/ninja-popup].

Cook Flat Iron Steak in Crock Pot

Slow cooking is ideal for tougher cuts with many connective tissues.

Slow moist heat helps to break down these tissues and release flavor.

See how to cook flat iron steak in slow cooker.

What Is Flat Iron Steak?

Other names you can hear this cut also called by – butler’s steak, blade steak, shoulder clod steak.

Some wonder whether flat iron is any good… Well, the short answer to that is – YES!

Even though it’s not cut from the more ‘luxury’ loin part of the cow, it’s still a pretty delicious piece of beef.

What about its chewiness? Is flat iron steak tender?

Even though it is cut from the shoulder of beef cow, it is quite tender and soft. However I still recommend not cooking it beyond medium-rare (max – medium) level of doneness, since it can get quite tough after that tipping point.

This cut is quite unique, but you can use flank, skirt and even round steak as a substitute for flat iron steak. These cuts have characteristics equivalent to those of flat iron in terms of nutrition, tenderness, flavor and juiciness.

Picture Of Flat Iron Steak (via: The Healthy Butcher)
Picture Of Flat Iron Steak (via: The Healthy Butcher)


Nutrition & Calories

how-to-cook-flat-iron-steakHow many calories are there in flat iron steak?

Time for fat content! Let’s see if this cut is any good from nutritional point of view.

Depending on the grade of beef you buy, the caloric values will be different. “Grass-fed” tag will also have its consequences – meat will be less fatty.

The fattiest, ‘prime’, is followed by ‘choice’ and ‘select’ beef grades. This is why it is important to separate them – the caloric values are quite different.

All values are indicated per 100g / 3,5 oz of raw flat iron steak trimmed to 0″ fat, except for Prime, where it was trimmed to 1/2″ fat. Source: USDA.


Prime. Total calories: 328 (257 from fat)

  • Protein: 16,5g
  • Carbohydrates: 0g
  • Fat: 28,4g (saturated – 12,1g)
  • Sodium: 64mg
  • Cholesterol: 74mg


Choice. Total calories: 143 (60 from fat)

  • Protein: 20,8g
  • Carbohydrates: 0g
  • Fat: 6,8g (saturated – 3,04g)
  • Sodium: 82mg
  • Cholesterol: 68mg


Select. Total calories: 133 (51 from fat)

  • Protein: 20,3g
  • Carbohydrates: 0g
  • Fat: 5,7g (saturated – 2,47g)
  • Sodium: 87mg
  • Cholesterol: 71mg

Now that you know the calories, you might wonder, how to cook healthy flat iron steak?

First of all – go organic grass-fed. I recommend buying it for these reasons.

Next come these simple tips I use to cook healthy steak in skillet. Use them to get the most health benefit.

How to Cut It

If you are willing to challenge yourself with cutting this impressive steak, I highly recommend this video made by ‘The Healthy Butcher’. They show it all nice and easy.

Ready To Enjoy That Juicy Tender Steak Every Single Time?

1. Get the Best Steak. Cooking steak to perfection is only 50% of success!
The other 50% come from great quality steak and I recommend you get those from here. Especially their grass-fed beef (they also have poultry, pork and loads of game!)