Flat Iron Steak Cooking Methods and Tips

The best ways to cook a flat iron steak.

Typical Cooking Methods

• Grilling

• Broiling

• Sear / Pan-Fry

• Reverse Sear

• Smoking

General Cooking Recommendations

Because flat iron steaks are tender and speckled with intramuscular fat, they are ideal for grilling. The steaks can also be marinated ahead of time to add extra flavor.

Depending on the thickness of the cut, you may also be able to smoke or reverse sear it. You can give this a try if the steak is at least an inch thick.

How to Cook Flat Iron Steak on Your Traeger

A flat iron steak that's 1-inch thick or less should be grilled hot and fast. Preheat your Traeger to 500 degrees Fahrenheit and cook for approximately three minutes on each side until the internal temperature of the steak is 135 degrees for medium-rare.

Thick flat iron steaks are candidates for reverse searing. Preheat your Traeger to 180 degrees and smoke for 45 minutes using the super smoke setting, if possible, until the internal temperature reaches 120 degrees. Remove the steaks and heat your Traeger to 500 degrees. Put the steaks back on the grill for two minutes per side until the internal temperature reaches 135 degrees for medium-rare.

Flat Iron Steak Internal Temperatures

• For rare, aim for 120-130 °F internally.
• For medium-rare, aim for 130-135 °F internally.
• For medium, aim for 135-145 °F internally.
• For medium-well, aim for 145-155 °F internally.
• For well-done, aim for 155-165 °F internally.

Flat Iron Steak FAQs

Is Flat Iron Steak a Good Cut?

The flat iron is a terrific cut, as tender and flavorful as any steak you can buy. It's ideal for grilling over high heat because the meat is so tender.

How Much Does a Flat Iron Steak Cost?

Prices for flat iron steak vary wildly. Supermarkets sell it for as low as $5 per pound but sometimes as much as $12. Grass-fed or other specialty producers will charge a little more. Not every supermarket carries flat iron all the time.

How Do You Know When a Flat Iron Steak Is Done?

The steak is done when the internal temperature reaches 135 degrees for medium-rare. It's best at this temperature because it can overcook easily.

What Is a Flat Iron Best For?

Flat irons, like other tender steaks, are ideal for grilling. Thicker flat irons are good for reverse sear methods. You can slice the steak raw and use it for exceptionally tender stir-fry meat. Or cook it, slice it, and serve it as fajitas.

Is Flat Iron Steak the Same as Bavette?

No, flat iron steak comes from the shoulder blade while bavette, the French term for flank steak, comes from the belly area.

Can Flat Iron Be Cooked From Frozen?

Yes, it can be cooked from frozen if you cook over high heat.

Interesting Facts About Flat Iron Steak

Flat iron steak is not a new type of meat, but it is a new name. Beef researchers identified the infraspinatus muscle (which flat iron is cut from) as the second-most tender on the animal.

Before 2001, when the new name of the cut was introduced, this muscle was sometimes sold whole as a top blade steak. But a large piece of sinew runs down the middle, making for an unpleasant eating experience. The flat iron butchering method eliminates the sinew. This creates a clean, boneless steak similar to a boneless ribeye or New York strip.

By 2007, sales of flat iron steak topped $90 million per year.

The name flat iron is because of the steak's resemblance, in some cuts, to the antique metal irons of the past.

The National Cattlemen's Beef Association identifies the flat iron with UPC number 1166. You may see this number in the UPC code on the beef package label at the supermarket.

Flat Iron Steak Nutritional Facts

According to the USDA, a grilled flat iron steak contains 844 calories, 94.6 grams of protein, and 48.6 grams of fat.

Flat Iron Steak Recipes