Crisp-Seared Flank Steak with Keto Stir-Fry
A high-protein, low-carb powerhouse featuring perfectly seared flank steak and crisp-tender broccoli in a garlic-herb avocado oil glaze, designed to fuel muscle recovery without disrupting ketosis. This asian-inspired beef (keto, high-protein) ready in about 25 minutes pairs flank steak, avocado oil, broccoli for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 542 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 8 oz flank steak
- 2 tbsp avocado oil
- 1.5 cups broccoli
- 3 cloves garlic
- 1 tsp fresh thyme
- 1/2 tsp sea salt
- 1/4 tsp black pepper
Instructions
- Step 1: Pat 8 oz flank steak dry with paper towels, then season evenly with 1/2 tsp sea salt and 1/4 tsp black pepper on both sides.
- Step 2: Heat 1 tbsp avocado oil in a cast-iron skillet over medium-high heat until shimmering. Add flank steak and sear undisturbed for 2 minutes until golden brown, then flip and cook 2 more minutes for medium-rare.
- Step 3: Remove steak and let rest while you chop 1.5 cups broccoli into 1-inch florets. Heat remaining 1 tbsp avocado oil in the skillet, add 3 minced garlic cloves, and cook for 45 seconds until fragrant but not browned.
- Step 4: Add broccoli to skillet, toss to coat, and cook for 4 minutes until crisp-tender with bright green color. Stir in 1 tsp fresh thyme, then return steak to skillet.
- Step 5: Cook 2 minutes more, turning steak occasionally, until internal temperature reaches 125°F and sauce thickens to coat the meat slightly.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Crisp-Seared Flank Steak with Keto Stir-Fry take to make?
Total time is about 25 minutes (10 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Crisp-Seared Flank Steak with Keto Stir-Fry?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep flank steak from drying out.
Can I substitute ingredients in Crisp-Seared Flank Steak with Keto Stir-Fry?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Crisp-Seared Flank Steak with Keto Stir-Fry for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Crisp-Seared Flank Steak with Keto Stir-Fry keto?
Yes — this recipe is tagged keto, high-protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
Added some red pepper flakes for heat — highly recommend.
- ★★★★☆
Good flavors but the sauce was a bit thin. I'd reduce it longer.
- ★★★★☆
My family liked it. I personally would prefer more depth of flavor.
