Garlic Butter Flank Steak

I’m a big fan of flank steak but I know that it can be really intimidating to a lot of people because if you don’t cut it the right way it can be very tough. You must cut flank steak thin and against the grain in order for it to be tender. Flank steak cooks quickly and this only takes about 20 minutes to come together. I served this with brussels sprouts and an almond muffin which was perfect for wiping up the extra garlic butter on my plate!



Serves: 4

Prep time: 20-25 minutes

Nutrition per serving: 426 calories, 29g fat, 1g net carbs (1g total), 32g protein

  • 1-1 1/4 lbs flank steak

  • salt and pepper

  • 2 tsp avocado oil

  • 3 tbsp butter (divided into three 1 tbsp amounts)

  • 3 cloves garlic, minced

  • 1 cup white cooking wine or other white wine if you have an open bottle

  • 2 tbsp chopped fresh parsley + additional parsley for serving

  • 1 tsp fresh thyme


Preheat oven to 425 degrees.

Cut flank steak into 4 equal portions and season well with salt and pepper.

Heat avocado oil in a large oven safe skillet, preferably cast iron. Once hot, add 1 tbsp of butter and let melt. Add flank steak pieces and cook for 3-4 minutes on each side, until both sides are evenly browned.

Place skillet in the oven for 4 minutes. Remove skillet from the oven and remove steak from the skillet and set aside, keeping it warm with a tent of aluminum foil.

Place skillet back on the stove top and turn heat to medium. Add another tbsp of butter and let it melt. Once melted add your minced garlic and saute until fragrant, about 30-45 seconds. Add the white wine and pour in any juices that have accumulated on the plate where the steak is resting. Increase heat to medium-high and let the sauce cook for 5 minutes, stirring and scraping the pan periodically.

Turn heat off and add the final tbsp of butter. Stir in chopped parsley and fresh thyme.

Thinly slice steak against the grain and plate. Drizzle garlic butter over top and enjoy!!