The Ultimate Sous Vide Flat Iron

Are you searching for the secret to perfectly tender, flavorful flat iron steak every time? Look no further! Sous vide cooking is hands down the **best method for preparing flat iron steak**, transforming this often-overlooked cut into a succulent, restaurant-quality meal. In this comprehensive guide, we’ll dive deep into **how to sous vide flat iron steak**, covering essential details like optimal temperatures and cooking times, the best marinades to maximize flavor and tenderness, and crucial tips for a flawless finish. Say goodbye to tough, chewy steak and hello to an inexpensive, lean protein source that consistently delivers delicious results.

Understanding Flat Iron Steak: A Chef’s Secret Weapon

Before we jump into the cooking process, let’s explore what makes flat iron steak such a remarkable cut. **What exactly is flat iron steak?** It’s a distinct type of chuck steak, expertly cut from the shoulder of the cow, specifically the *teres major* muscle. This muscle is less used, contributing to its inherent tenderness once properly butchered.

Known by various names across the globe, flat iron steak is often called **oyster blade steak** in Australia, and **butler’s steak** or **feather blade steak** in the UK. In the United States, you might also find it labeled as **top blade steak** or simply **chuck steak**. Regardless of its moniker, its characteristics remain consistent: a rich, beefy flavor and a surprisingly tender texture when handled correctly.

**Why is flat iron steak so affordable?** This cut originates from the same part of the animal that yields a chuck roast, which is traditionally a tougher cut used for slow cooking. Historically, the flat iron was considered difficult to prepare due to a tough connective tissue membrane running through its center. However, skilled butchers have learned to meticulously remove this membrane, transforming a previously challenging cut into a truly flavorful and remarkably tender steak, all while keeping the price point significantly lower than premium cuts like New York strip or ribeye.

Despite its incredible flavor and budget-friendly nature, flat iron steak isn’t as widely recognized or as popular as some other beef cuts, which can sometimes make it a hidden gem that’s hard to find. Its deep beefy flavor often makes it a superior choice to strip steak in my opinion, offering exceptional value. With this **beef chuck flat iron steak recipe**, you’ll learn how to maximize the potential of this fantastic cut and enjoy a delicious, tender meal without breaking the bank.

Achieving Perfection: Sous Vide Flat Iron Steak Temperature and Time

The sous vide method is truly revolutionary for cooking steaks, especially a cut like the flat iron. Its precision allows for perfectly even cooking from edge to edge, ensuring your steak is never overcooked on the outside while still raw in the middle.

**What is the ideal temperature for flat iron steak?** For a flawless medium-rare, I highly recommend sous viding your flat iron steak at **130 degrees Fahrenheit (54°C)**. This temperature yields a juicy, pink interior that is both tender and incredibly flavorful. If your preference leans towards a more well-done steak, you can adjust the temperature upwards accordingly. However, be mindful that higher temperatures can diminish the flat iron’s inherent tenderness.

With sous vide, your steak cooks in a vacuum-sealed bag submerged in a temperature-controlled water bath. This gentle, consistent heat ensures that your steak reaches your desired doneness without any guesswork. Don’t have a vacuum sealer? No problem! A high-quality Ziplock freezer bag works just as well; simply press out as much air as possible before sealing.

Even if you don’t own a dedicated sous vide machine, you might still be able to use this method! Many modern appliances like certain Ninja Foodi and Instant Pot models now include a sous vide function, making this sophisticated cooking technique accessible to more home cooks than ever before.

Step-by-Step Guide: How to Sous Vide Flat Iron Steak

Ready to achieve steak perfection? Here are the detailed instructions for preparing your flat iron steak using the sous vide method:

1. **Prepare the Steak:** Start with a flat iron steak that is approximately 1½ lbs. (680 grams) and about ½-inch thick (1.27 cm). Note that a significantly larger or thicker steak might require a slight adjustment to the cooking time. Pat the steak thoroughly dry with paper towels to ensure optimal searing later.
2. **Marinate for Tenderness:** For an exceptionally tender and flavorful result, marinate the steak in a quality Italian dressing for 6-8 hours in the refrigerator. Place the steak and marinade in a food-safe Ziplock bag, ensuring the steak is fully submerged. Flip the bag every few hours to allow the marinade to penetrate evenly. While optional, this step significantly enhances the steak’s tenderness and adds a delicious foundational flavor.
3. **Season Liberally:** Remove the marinated steak from the bag, wiping away any excess dressing. Generously season both sides of the steak with your favorite steak seasoning blend.
4. **Preheat Water Bath:** Fill your sous vide machine (or compatible multi-cooker) with water. I typically use about 18 cups in my Ninja Foodi. Set the water bath to your desired cooking temperature, preferably 130°F (54°C) for medium-rare, and allow it to preheat completely.
5. **Seal the Steak:** Carefully place the seasoned flat iron steak into a clean, gallon-size freezer bag with a zip top. If you have one, a vacuum sealer will provide the most efficient seal, removing all air.
6. **Water Displacement Method (for Freezer Bags):** If using a freezer bag, it’s crucial to remove as much air as possible. Place the steak in the bag and partially seal it, leaving a small opening at one corner. Slowly submerge the bag into the preheated water bath, allowing the water pressure to push the remaining air out through the opening. Ensure the steak is fully submerged.
7. **Final Seal and Submerge:** Once the air is mostly expelled and the steak is submerged, finish sealing the bag completely. Gently lower the bag into the water bath, ensuring it remains fully submerged throughout the cooking process. Use clips or weights if necessary to keep it under water.
8. **Sous Vide Cook:** Cook the flat iron steak in the 130°F (54°C) water bath for **2 hours**. If using a Ninja Foodi with a sous vide function, place the lid on with the vent open according to your appliance’s instructions. This duration is optimal for achieving tenderness without overcooking.

The Essential Finish: Searing Your Sous Vide Flat Iron Steak

After the sous vide bath, your steak will be perfectly cooked to your desired internal temperature, but it won’t have that appealing browned crust. This is where searing comes in, creating the delicious Maillard reaction that adds depth of flavor and texture.

**How long should I sear a flat iron steak?** After removing it from the sous vide bath, immediately sear or grill your flat iron steak. Heat 1 tablespoon of butter or olive oil in a skillet or grill pan over medium-high heat until it’s shimmering and just starting to smoke. Place the steak in the hot pan and sear for a quick **1-2 minutes per side**. The goal is a beautiful, crusty exterior, not further cooking the interior. You can also use a high-temperature grill for an authentic smoky flavor.

Once seared, transfer the steak to a cutting board and allow it to **rest for 10 minutes** before slicing. This crucial step allows the juices to redistribute throughout the meat, ensuring every bite is moist and flavorful.

Mastering the Cut: Slicing Flat Iron Steak Against the Grain

Even with perfect cooking, how you slice your flat iron steak can dramatically impact its tenderness. To cut steak against the grain, observe the direction in which the muscle fibers (or “grain” lines) run across the meat. Your goal is to cut perpendicular to these fibers, shortening them. Cutting against the grain breaks down these tough fibers, making each slice significantly easier to chew and more enjoyable. Thin slices are generally preferred for flat iron steak.

The Secret to Tenderness: Optimal Flat Iron Steak Marinades

**Does flat iron steak require marinating?** Technically, no, but it’s a highly recommended step to elevate this cut. While the sous vide method excels at producing tender results, using a marinade is my personal secret to **how to make flat iron steak exceptionally tender** and infuse it with layers of flavor.

For simplicity and consistent results, I often opt for a good quality prepared light Italian dressing as a marinade. Its blend of oil, vinegar, and herbs works wonders in both tenderizing and flavoring the meat. However, feel free to experiment with your favorite steak marinade. A red wine marinade, a balsamic-herb blend, or even a simple mixture of olive oil, garlic, and fresh herbs can work beautifully. The best marinade for flat iron steak truly depends on your personal taste preferences.

Can You Marinate Flat Iron Steak for Too Long?

Yes, it is absolutely possible to over-marinate a steak, including flat iron steak. Marinades, especially those containing acidic ingredients like vinegar or citrus, or enzymatic ingredients like pineapple or papaya, work by breaking down muscle fibers. While this is beneficial for tenderizing, leaving meat in a marinade for an extended period can lead to an undesirable mushy texture.

According to the USDA, meat marinated longer than 48 hours runs the risk of becoming too soft and mealy. For flat iron steak, sticking to the 6-8 hour recommendation is ideal to achieve a perfectly tender yet firm texture.

Essential Ingredients for Your Flat Iron Steak Sous Vide

Gathering your ingredients is the first step towards a fantastic meal. Here’s a simple shopping list for your sous vide flat iron steak:

• **1.5 lbs. flat iron steak** or chuck steak (ideally ½-inch thick)
• **1 cup light Italian dressing** (for marinating)
• **Steak seasoning** (your favorite blend)
• **1 tablespoon butter** (for searing)
• **Fresh parsley** (for garnish, optional)

When shopping for your steak, look for “flat iron steak” specifically. I’ve found quality flat iron chuck steak at larger grocery stores like Super Walmart. Avoid using a chuck pot roast unless you’re prepared to butcher it into thinner steaks yourself. The ideal flat iron cut will already have the tough connective tissue removed, making it ready for cooking.

Required Kitchen Equipment

To make this sous vide flat iron steak, you’ll need a few key pieces of kitchen equipment:

• **Sous vide machine** (an immersion circulator) or a multi-cooker like a Ninja Foodi or Instant Pot with a sous vide function.
• **Gallon-size Ziplock freezer bags** (one for marinating, another clean one for sous vide cooking) or a vacuum sealer with bags.
• A **good, sharp knife** for slicing.
• A **heavy-bottomed skillet** (cast iron is excellent for searing) or a grill pan.

For those with multi-purpose cookers, the convenience is unbeatable. You can perform the sous vide step and then use the “sauté” function on the same machine to sear your steak, eliminating the need for a separate skillet.

Is Flat Iron Steak Naturally Tender or Tough?

Flat iron steak possesses a unique duality. It originates from the shoulder, a heavily muscled area typically associated with tough cuts. However, when the skilled butcher removes the thick, tough connective tissue that runs through the center of the *teres major* muscle, the remaining meat is remarkably tender. This makes it a tender cut, provided it’s cooked correctly. Overcooking can quickly diminish this tenderness, turning it tough, which is precisely why sous vide is such an excellent cooking method for it.

Sous Vide Frozen Flat Iron Steak: A Word of Caution

While some resources suggest sous viding frozen steaks, I generally advise against it, especially for delicate cuts and for food safety reasons. Cooking meat from frozen in a sous vide can introduce additional food safety risks that might lead to food poisoning.

The USDA guidelines state that perishable foods should not remain in the “danger zone” (temperatures between 40-140°F / 4-60°C) for longer than two hours. Sous viding frozen meat can extend the cooking time by 10-25% compared to fresh raw meat (as noted by sources like America’s Test Kitchen). Since our recipe cooks a fresh steak at 130°F for 2 hours, substituting a frozen steak would likely push it beyond this critical two-hour window in the danger zone, increasing the risk.

It’s also worth noting that many of us, for culinary preference, often consume steaks cooked below the USDA’s recommended safe minimum internal temperature of 145°F (63°C) for whole cuts of beef (source), which is considered medium to medium-well. When enjoying a rare or medium-rare steak, we’re accepting a certain level of risk for enhanced flavor and texture.

Serious Eats, a highly respected culinary authority, provides a guideline for sous vide steak: “Steaks cooked under 130°F should not be cooked longer than two and a half hours at a time, for food-safety reasons.” While this is their recommendation, not a federal regulation, it underscores the importance of mindful cooking times at lower temperatures. If you are pregnant, immunocompromised, or serving individuals in these categories, it is strongly advised to modify this and any other steak recipe to ensure the meat reaches at least 145°F (63°C) and stays within the two-hour danger zone limit. Your health and safety are paramount.

Alternative Cooking Methods: Flat Iron Steak in the Oven

While sous vide offers unparalleled precision, there are other excellent ways to cook flat iron steak if you don’t have the equipment or time for sous vide.

**How long should I broil a flat iron steak?** For a quick and effective cook, broiling is a great option. Preheat your broiler to high. Place the marinated and seasoned flat iron steaks on a broiler pan. Broil for **10-12 minutes**, flipping the steak halfway through the cooking time. Always use a meat thermometer to check for your desired level of doneness. This method delivers a good char and relatively quick cooking.

Pan-Frying Perfection: How to Cook Flat Iron Steak on the Stove

Pan-frying is another classic method for achieving a delicious crust and juicy interior, particularly effective after marination. Here’s **how to pan fry flat iron steak**:

1. **Prepare and Preheat:** Marinate and season your steak as described in the sous vide steps. Heat 1-2 tablespoons of butter or olive oil in a heavy-bottomed skillet (cast iron works best) over medium-high heat until it shimmers.
2. **Cook the Steak:** Carefully place the steaks in the hot skillet. Cook for **4-5 minutes per side** for medium-rare, adjusting the time as needed to reach your preferred doneness. Resist the urge to press down on the steak, as this releases juices. Remember to rely on a meat thermometer for accuracy, not just the appearance of the steak.
3. **Rest and Serve:** Once cooked to your liking, remove the steak from the pan and let it **rest for 10 minutes** on a cutting board. This allows the internal juices to redistribute, ensuring a tender and moist final product. Afterward, slice against the grain into thin pieces and serve immediately.

Can You Overcook Flat Iron Steak?

Absolutely, you can overcook a flat iron steak, and doing so is the fastest way to turn this potentially tender cut into a tough, disappointing meal. What constitutes “overdone” often depends on personal preference. In my opinion, anything cooked past medium can significantly diminish the flat iron’s tenderness, making it less enjoyable.

Here’s a useful **steak doneness level** chart to help you achieve your desired internal temperature:

Versatile and Delicious: What is Flat Iron Steak Best Used For?

The rich, beefy flavor and tender texture of flat iron steak make it incredibly versatile in the kitchen. It’s truly a cut that shines in various culinary applications.

One classic pairing is serving flat iron steak with fresh, vibrant chimichurri sauce, which brightens the steak’s robust flavor. For a comforting meal, turn it into steak frites by pairing it with crispy air fryer frozen french fries. Flat iron steak also excels in dishes like savory steak fajitas, quick and easy stir-fries, and hearty steak sandwiches. Its intense beef flavor holds up well to bold seasonings and complements a wide array of ingredients.

Proper Storage and Reheating Flat Iron Steak

Like most steaks, flat iron steak is best enjoyed immediately after preparation, when it’s fresh and at its peak tenderness. However, if you find yourself with leftovers, proper storage and reheating can still yield a satisfactory meal.

Store any leftover flat iron steak in an airtight container in the refrigerator for up to 3-4 days. When reheating, it’s best to do so gently to avoid further cooking the meat and making it tough. A quick reheat in the microwave for 30-60 seconds on high can warm it through without drying it out too much. Alternatively, you can gently warm slices in a pan over low heat with a touch of butter or broth.

For longer storage, leftover steak can be frozen. Seal the steak in a freezer bag, pressing out as much air as possible to prevent freezer burn, and it will keep for several months. Thaw in the refrigerator before reheating.

Nutrition Profile: Flat Iron Steak Calories and Health Benefits

Flat iron steak isn’t just delicious; it’s also a nutritious choice. One serving of this **sous vide flat iron steak** recipe, when prepared as directed and accounting for half the marinade (as some is discarded) using a light Italian salad dressing, contains approximately 437 calories, a mere 4.3 grams of net carbohydrates, and an impressive 53 grams of protein. This makes it an excellent option for those following ketogenic or other low-carb diets.

Frequently Asked Questions About Flat Iron Steak

Can you sous vide flat iron for 24 hours?

There’s generally no need to sous vide flat iron steak for an extended period like 24 hours. The cut’s natural tenderness, once the connective tissue is removed, benefits most from a shorter cook. You can achieve a perfectly tender and juicy flat iron steak in the sous vide in 2 hours or even less, depending on its thickness. Longer cooking times can sometimes alter the texture too much, making it overly soft rather than pleasantly tender.

Is a flat iron steak the same as flank steak?

Flat iron steak and flank steak are often confused but are distinct cuts of beef. They come from different parts of the cow and have different characteristics. Flat iron steak is sourced from the cow’s shoulder (chuck primal), specifically the teres major muscle. Flank steak, on the other hand, comes from the abdominal muscles (flank primal) and is typically leaner and has a more pronounced grain. While both are flavorful, flank steak generally benefits more from tenderizing marinades and should always be sliced against the grain for maximum tenderness.

Is flat iron steak the same as bavette?

No, flat iron steak is not the same as bavette steak. Bavette steak is another name for flank steak or often refers to sirloin flap steak, which comes from the hindquarter area of the cow. As established, flat iron steak comes from the shoulder. Both bavette and flat iron are flavorful, but their muscle structure and ideal cooking methods (though both benefit from marinades and slicing against the grain) are different due to their origin on the animal.

What’s the closest thing to a flat iron steak?

If you can’t find flat iron steak, the closest substitutes would be **skirt steak** and **flank steak**. Both offer a robust beefy flavor and benefit from similar cooking techniques, such as marinating and quick searing, followed by slicing against the grain. However, be aware that their tenderness and texture will still differ slightly from a properly prepared flat iron.

How to cook air fryer flat iron steak?

You can certainly make a delicious flat iron steak in the air fryer! Many air fryer flank steak recipes can be adapted for flat iron steak. Simply substitute the flank steak for a similarly sized and thickness flat iron steak. You’ll likely want to sear it at a high temperature for a short duration to achieve a nice crust.

Can you cook flank steak sous vide?

Yes, sous vide is an excellent method for cooking flank steak as well! Just like with flat iron, sous vide ensures uniform doneness and helps tenderize this leaner cut. You can follow the general principles of this recipe, substituting flat iron for a flank steak of similar weight and thickness, though specific temperatures and times might vary slightly depending on your desired outcome and the steak’s individual characteristics.

Other Steak Recipes You Might Enjoy

If you loved this sous vide flat iron steak, you might be interested in exploring other delicious steak preparations:

• **Air Fryer Flank Steak**: A quick and flavorful way to prepare another versatile cut.
• **Air Fryer Rib Eye Steak**: Master cooking a premium cut with ease in your air fryer.
• **Steak Umms in Air Fryer**: Perfect for quick sandwiches or light meals.
• **Air Fryer Cabbage Steaks**: A fantastic vegetarian and vegan alternative for “steaks.”

And for those who enjoy the magic of sous vide beyond beef, don’t miss my recipe for **Osso Buco Sous Vide** – a truly delicious and tender dish!

Watch How to Make It!

Click to watch video: Flat Iron Steak Sous Vide Recipe

Flat Iron Steak Sous Vide Recipe

By Summer Yule

Learn how to sous vide flat iron steak, including time and temp, the best flat iron marinade, and more.

Print Recipe
Pin Recipe

Cook Time:
2 hrs

Total Time:
2 hrs

Course:
Dinner

Cuisine:
American

Servings:
4

Calories:
437 kcal

Ingredients

• 1½ lbs. **flat iron steak** (680 grams), ½-inch thick (1.27 cm)
• 1 cup **Italian salad dressing**
• 2 tablespoons **steak seasoning** (or to taste)
• 1 tablespoon **butter**

Love this recipe? Please leave a comment below 😊

Instructions

1. Marinate flat iron steak in Italian dressing for 6-8 hours in the refrigerator. Put the steak and marinade in a food-safe gallon-size bag to marinate, and flip the bag every few hours.
2. Remove the steak from the marinade, wiping away excess, and season both sides with steak seasoning.
3. Put water in your sous vide machine. (I use 18 cups in my Ninja Foodi). Heat the water bath to 130°F (54°C).
4. Place the seasoned flat iron steak in a clean gallon-size freezer baggie with a zip top. Alternatively, seal the food in a vacuum-sealed bag using a vacuum sealer.
5. To sous vide using a freezer bag, you need to make sure the air is pressed out. Put the food in the bag, and partially seal it while pressing out as much air as possible. Next, partially submerge the bag in the hot water, making sure the food is under the water level. When you partially submerge the baggie, the rest of the air should move out. Then you can finish sealing the bag and completely submerge it in the water. Be careful not to burn your fingers!
6. If using the Ninja Foodi, put the lid on with the vent open to sous vide. Sous vide flat iron steak for 2 hours at 130°F (54°C).
7. Heat the butter in a skillet over medium-high heat on the stove. After using the sous vide, sear the flat iron steak for 1-2 minutes per side (target 135°-140°F, medium-rare). Use a meat thermometer to ensure the steak has reached your desired doneness, adding cooking time as desired.
8. Let the steak rest for 10 minutes before slicing and serving. Cut the flat iron steak against the grain into thin slices.

Equipment

• Ninja Foodi (or other sous vide machine)
• Gallon-sized Baggies (or vacuum sealer)
• Cast Iron Skillet
• Kitchen Thermometer

Notes

💭 Expert Tips from Dietitian Summer Yule

This is a level 3 recipe (weight maintenance and active lifestyles). Is flat iron steak healthy? Flat iron steak is a fairly lean meat that’s tender, flavorful, and has a good price.

This red meat is packed with high-quality protein, zinc, and highly bioavailable heme iron. It’s a nutritional win in my book.

The marinade adds a lot of calories to this entrée. Use a light Italian dressing to save calories without compromising flavor.

If you’re pregnant or immunocompromised, you should modify this recipe for food safety. You want to get the steak to 145°F (63°C) in under 2 hours. Many of us eat medium rare steaks without issues, but this common practice creates an unnecessary risk to certain groups. Stay safe!

Nutrition information is for one serving of sous vide flat iron steak. This nutrition information was calculated using half the marinade (since some is discarded), using a light Italian salad dressing.

 

nutrition info disclaimer

 

All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.

 

The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be inaccurate, so please don’t sweat the numbers too much.

 

“To taste” means to your preferences, which may have to be visual to follow food safety rules. Please don’t eat undercooked food x

Nutrition

Calories: 437kcal
Carbohydrates: 4.8g
Protein: 53g
Fat: 16g
Saturated Fat: 8.5g
Sodium: 1177mg
Potassium: 565mg
Fiber: 0.5g
Vitamin A: 3.4% DV
Vitamin C: 4.4% DV
Calcium: 2.6% DV
Iron: 31.8% DV

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