How Long to Cook Flank Steak
3 cooking methods with times, temperatures, and tips. Safe to 145°F (USDA FSIS) ?
Quick Answer
Flank Steak takes 4-6 minutes to cook using the Grill method at 450°F. The safe internal temperature is 145°F (63°C) according to USDA FSIS guidelines. This page covers all 3 cooking methods with complete time and temperature charts for each.
Key Takeaways
- Flank Steak takes 4-6 minutes using the Grill method at 450°F
- Safe internal temperature: 145°F (63°C) per USDA FSIS guidelines
- 3 cooking methods available with complete time and temperature charts
- From frozen: add 50% more time (approximately 6-9 minutes)
- Rest for 10 minutes after cooking before serving
- Always verify doneness with a meat thermometer
What Is the Best Way to Cook Flank Steak?
Flank Steak can be cooked using 3 different methods, including Grill, Stovetop (Pan Sear), Broil. The most popular method is Grill at 450°F, which takes 4-6 minutes. The USDA FSIS recommends cooking flank steak to an internal temperature of 145°F (63°C) for food safety. After cooking, let flank steak rest for 10 minutes to allow juices to redistribute.
The USDA reports that ground beef must reach 160°F internally, while whole cuts like steaks can be safely consumed at 145°F with a 3-minute rest.
Flank Steak Cooking Times at a Glance
The table below shows the recommended cooking time for flank steak across all 3 methods. Always verify the internal temperature reaches 145°F with an instant-read thermometer before serving. Toggle between fresh and frozen cooking times using the fresh/frozen switch on this page.
| Method | Temperature | Cook Time | Notes |
|---|---|---|---|
| Grill | 450°F | 4-6 min | Preheat. Flip halfway. |
| Stovetop (Pan Sear) | high | 4-6 min | Preheat. Flip halfway. |
| Broil | high | 5-7 min | Preheat. Flip halfway. |
Rest for 10 minutes before serving
Resting allows juices to redistribute for a moister result. The internal temperature will rise 3-5 degrees during the rest.
How Long to Cook Flank Steak in on the Grill
Flank Steak takes 4-6 minutes in the grill at 450°F. Preheat your grill before adding flank steak for even cooking. Flip halfway through for even browning on both sides. Use a meat thermometer to verify the internal temperature reaches 145°F before removing from heat.
| Temperature | Cook Time | From Frozen | Notes |
|---|---|---|---|
| 450°Frecommended | 4-6 min | ~6-9 min | Per side over direct high heat |
Grill Tips for Flank Steak
- Marinate for at least 2 hours for tenderness
- Grill over high heat for quick sear
- Slice against the grain for tender results
How Long to Cook Flank Steak in Stovetop (Pan Sear)
Flank Steak takes 4-6 minutes in the stovetop (pan sear) at high. Preheat your stovetop (pan sear) before adding flank steak for even cooking. Flip halfway through for even browning on both sides. Use a meat thermometer to verify the internal temperature reaches 145°F before removing from heat.
| Temperature | Cook Time | From Frozen | Notes |
|---|---|---|---|
| highrecommended | 4-6 min | ~6-9 min | Per side in a very hot skillet |
Stovetop (Pan Sear) Tips for Flank Steak
- Do not cook past medium for best tenderness
- Let rest 10 minutes before slicing
- Always slice thinly against the grain
How Long to Cook Flank Steak in Broil
Flank Steak takes 5-7 minutes in the broil at high. Preheat your broil before adding flank steak for even cooking. Flip halfway through for even browning on both sides. Use a meat thermometer to verify the internal temperature reaches 145°F before removing from heat.
| Temperature | Cook Time | From Frozen | Notes |
|---|---|---|---|
| highrecommended | 5-7 min | ~8-11 min | Per side, 4 inches from element |
Broil Tips for Flank Steak
- Broil is great for flank steak
- Flip once halfway through
- Slice against the grain
Flank Steak Doneness Guide ?
The ideal doneness for flank steak depends on personal preference. Use the chart below as a guide and always verify with an instant-read thermometer inserted into the thickest part.
| Level ? | Internal Temp ? | Description |
|---|---|---|
| rare | 125°F | Cool red center |
| medium rare | 135°F | Warm red center |
| medium | 145°F | Warm pink center |
| medium well | 155°F | Slight pink center |
| well done | 165°F | No pink, fully cooked |
How to Tell When Flank Steak Is Done
The most reliable way to check if flank steak is done is with an instant-read meat thermometer. Insert it into the thickest part, avoiding bone, and look for an internal temperature of 145°F (63°C).
Without a thermometer, look for these visual cues: the juices should run clear (not pink), the flesh should be opaque throughout, and the texture should feel firm when pressed. However, visual checks are less reliable than a thermometer, especially for thicker cuts.
Remember that carryover cooking will raise the internal temperature by 3-5 degrees after you remove flank steak from the heat. You can pull it at 142°F and let it rest for 10 minutes to reach the target.
How Long to Cook Flank Steak from Frozen
You can cook flank steak directly from frozen, but expect to add approximately 50% more cooking time. For example, if fresh flank steak takes 4-6 minutes, frozen will take roughly 6-9 minutes using the same method and temperature.
Always verify the internal temperature reaches 145°F with a thermometer, as frozen items can cook unevenly. The outside may look done while the center is still cold.For best results, thaw flank steak in the refrigerator overnight before cooking. If you need to thaw quickly, seal it in a leak-proof bag and submerge in cold water, changing the water every 30 minutes.
Flank Steak Cooking Time by Weight
The cooking time for flank steak varies based on weight. Use the calculator below to adjust the time for your specific cut. The times shown are for the Grill method at 450°F.
Adjust for Weight
Adjusted cooking time
4-6 min
Flank Steak Cooking Time by Size and Temperature
Cooking time for flank steak varies significantly based on size. The chart below shows estimated times across different temperatures and portion sizes using the Grill method. Regardless of size, always verify the internal temperature reaches 145°F.
| Grill Temp | Small~16 oz | Standard~24 oz | Large~32 oz |
|---|---|---|---|
| 450°Frec. | 3-4 min | 4-6 min | 5-8 min |
Times are estimates based on standard home equipment. Actual cooking time depends on your specific appliance, starting temperature, and cut thickness.
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Flank Steak Preparation Guides
How to Store Leftover Flank Steak
Refrigerate cooked flank steak within 2 hours in a sealed container. It will keep for 3-4 days in the refrigerator or up to 3 months in the freezer. Slice before storing for faster, more even reheating.
Common Mistakes When Cooking Flank Steak
Avoid these common errors to get the best results when cooking flank steak:
- Not using a meat thermometer -visual checks alone are unreliable. Always verify flank steak reaches 145°F internally.
- Skipping the rest -cutting into flank steak immediately releases juices. Rest for at least 10 minutes after cooking.
- Overcrowding the pan or tray -this traps steam and prevents browning. Cook flank steak in a single layer with space between pieces.
- Cooking straight from the refrigerator -let flank steak sit at room temperature for 15-20 minutes before cooking for more even results.
- Not preheating -whether using an oven, air fryer, or grill, always preheat to the target temperature before adding flank steak.
Cooking Flank Steak: What You Need to Know
Red meat like flank steak gets its tenderness from two processes: collagen breakdown and fat rendering. At temperatures below 150°F, collagen slowly converts to gelatin, creating a moist and tender result. Above 160°F, muscle fibers contract rapidly and squeeze out moisture, which is why well-done flank steak is drier than medium-rare. The Maillard reaction, which creates the flavorful brown crust, requires surface temperatures above 300°F, making a hot sear critical before or after the main cook.
Flank Steak can be prepared 3 ways: Grill, Stovetop (Pan Sear), Broil. The most popular method is Grill, which offers the best balance of convenience and results for most home cooks.
Common Mistakes When Cooking Flank Steak
- Not using a meat thermometer. Color is unreliable for judging doneness of flank steak. An instant-read thermometer is the only accurate way to verify the internal temperature has reached the safe minimum.
- Cutting into flank steak immediately after cooking. Resting allows the muscle fibers to relax and reabsorb juices. Slicing too early causes those juices to run out onto the cutting board instead of staying in the meat.
- Overcrowding the pan or air fryer basket. When pieces of flank steak are too close together, steam builds up instead of escaping, preventing browning and extending cook time.
- Cooking straight from the refrigerator. Taking flank steak out 15 to 20 minutes before cooking allows it to approach room temperature, which promotes more even cooking from edge to center.
Why 145°F? The Science of Safe Cooking Temperature
The USDA recommends 145°F as the minimum safe temperature for flank steak. For steaks and roasts (whole-muscle cuts), 145°F with a 3-minute rest is sufficient because bacteria only exist on the surface, which is killed by searing. Ground flank steak requires 160°F because grinding distributes surface bacteria throughout the meat. Always use a thermometer rather than relying on color, as ground meat can turn brown before reaching a safe temperature.
Why Resting Flank Steak for 10 Minutes Matters
When flank steak is removed from heat, the outer portions are significantly hotter than the center. During the 10-minute rest period, heat continues to migrate inward (carryover cooking), raising the center temperature by 5 to 10 degrees while the exterior cools slightly. Simultaneously, muscle fibers that were tightly contracted during cooking begin to relax, allowing them to reabsorb juices that were squeezed toward the center. Cutting into flank steak before this process finishes means losing those juices onto the cutting board.
Storage and Leftovers
Cooked flank steak can be refrigerated in an airtight container for 3 to 4 days. For longer storage, freeze in freezer-safe bags for up to 3 months. Always cool cooked flank steak to room temperature within 2 hours before refrigerating (1 hour if the ambient temperature exceeds 90°F). When reheating, ensure the internal temperature reaches 165°F regardless of the original safe cooking temperature.
Frequently Asked Questions
How long does it take to cook Flank Steak?
Flank Steak takes 4-6 minutes using Grill at 450°F. Alternatively, 4-6 min via Stovetop (Pan Sear). Flip halfway through for even cooking. Let it rest 10 minutes before cutting.
What temperature should Flank Steak be cooked to?
Flank Steak must reach 145°F (63°C) internally per USDA FSIS guidelines. Insert the thermometer into the thickest part, avoiding bone. The temperature will rise another 3-5°F during the 10-minute rest.
What is the best method to cook Flank Steak?
Grill is the most common method for Flank Steak (4-6 min at 450°F). Marinate for at least 2 hours for tenderness. This page covers all 3 methods side by side.
Can I cook Flank Steak from frozen?
Yes. Expect 6-9 minutes from frozen (roughly 1.5x the thawed time). Preheat your grill before starting. The internal temperature must still reach 145°F regardless of starting state.
How do I know when Flank Steak is done?
Use an instant-read thermometer - Flank Steak is done at 145°F (63°C) in the thickest part. Color alone is unreliable because browning depends on heat source, not internal doneness. This food supports multiple doneness levels - see the doneness chart above.