Sharing a pellet grill flank steak salad recipe with roasted sweet potato, red onion, eggplant and Greek-inspired herb seasoning. Pin it here for later.
Disclosures: This recipe was created in partnership with Beef Loving Texans (Texas Beef Council) using my own opinions. Thanks for supporting this blog!
About a year ago, my family and I moved further from the city and notably the grocery store. What used to be a 1 minute drive is now at least a 15 minute drive, and while that may not seem like a big deal, consider that you don’t want to spend 30 minutes in the car on a given day you forgot an ingredient! To help streamline our meal planning (anyone else feel suddenly uninspired when planning 7 days worth of meals?) we instituted theme nights. Lucky for you (and me!) Sundays are usually our “grill days”, and we always make enough for “leftover Mondays”. Today I’m sharing our new pellet grill flank steak salad recipe that feeds a crowd.
Pellet Grill Flank Steak Salad
This pellet grill flank steak salad has all the makings of a well-balanced meal with lean protein, high fiber starch, colorful non-starchy vegetables and healthful fat. A 3-oz. serving of lean beef clocks in at about 150 calories with 21 g protein, and is a good or excellent source of 9 other essential nutrients (1). Research shows protein and fiber are particularly important for triggering satiety (feelings of fullness). Balancing macronutrients among food groups helps you feel full, while offering a wide range of micronutrients (hello vitamins and minerals!).
How this Pellet Grill Flank Steak Salad Fits Plan Your Plate
If you’re familiar with my Plan Your Plate program, the premise is a formula to get in at least five servings per day of fruits and non-starchy vegetables, along with protein at each meal (generally at least 15-25 g, depending on body size, to trigger satiety and meet your body’s protein needs), a high fiber starch or grain, and a nutrient-rich source of fat.
In this meal:
- Lean protein: Flank steak
- Non-starchy vegetables: Red onion, salad greens, eggplant
- High fiber starch or grain: Sweet potato
- -Fat: Olive oil, some in flank steak and mozzarella cheese
I always enjoy serving fruit on the side with each meal as an additional nutrient-rich choice! If you have kids in the house, it’s also an easy way to offer another food you’re at least *pretty sure* they’ll eat!
Why Flank Steak?
It’s nutrient-rich. Flank steak is one of more than 36 lean cuts of beef, among many other fan favorites (like tri tip roast, top sirloin or filet mignon – get the skinny on more lean cuts of beef here). Beef has a unique nutrient profile offering ten essential nutrients, including serving as an excellent source of protein, vitamin B12, zinc, selenium, niacin, vitamin B6, phosphorous, and a good source of riboflavin, iron and choline. Notably, iron was indicated as a nutrient of public health concern in the DGAC Scientific Report for pregnant and lactating women, while protein, vitamin B12, zinc and choline were cited as nutrients that pose special health challenges. Incorporating lean beef is an easy way to be sure these nutrients have a place in your diet.
It’s quick and flavorful. For this recipe, flank steak is particularly nice on a pellet grill because it’s relatively quick to smoke compared to other, thicker cuts. The smoker gives this thinner cut of beef a fantastic flavor and texture on the exterior, like a thin, craveable crust.
Making This Flank Steak Salad
When making this flank steak salad you’ll start with making a Greek-inspired herb mixture which you’ll use on the meat, on the vegetables, and in your salad dressing. Next you’ll put your beef on the pellet grill, and lastly while the beef is finishing you’ll put together your vegetables for roasting. The salad can then be tossed together and served with sliced beef on top, or you can serve the salad completely deconstructed (meaning serve the salad greens, beef, roasted veggies, and toppings separately), for your guests to serve themselves, your picky eaters at home to “choose their own adventure” and to make for better leftovers.
Personally, if I end up with extra roasted veggies or smoked flank steak, I like to use them with eggs in the morning, tossed in a taco or served on a sandwich with more salad greens!
Using a Pellet Grill
A pellet grill differs from a conventional gas grill in that the grill is fueled by hardwood pellets and the food inside your pellet grill is smoked. These pellets add extra flavor that can’t be achieved by a gas grill. If you’re new to smoking using a pellet grill, check out these helpful smoking basics here. Each pellet grill is different, so be sure to consult your manufacturer’s instructions for turning on and prepping your grill.
Pellet Grill Flank Steak Salad Recipe
As always, I hope this delicious flank steak salad recipe is a new favorite of yours! For more lean beef recipes, tips and inspiration, check out Beef Loving Texans here!
Pin it here for later.
Pellet Grill Flank Steak Salad
Notes
Pellet Grill Flank Steak Salad
Equipment
- Pellet grill
- Oven
Ingredients
Spice Mix
- 1 1/2 Tbsp dried thyme
- 2 Tbsp dried oregano
- 1 Tbsp garlic powder
- 2 tsp dried basil
- 2 tsp onion powder
- 1 tsp dried rosemary
- to taste salt and pepper
Salad Fillings
- 1 1/2 lb flank steak
- 3 Tbsp olive oil (split 2 Tbsp + 1 Tbsp)
- 1 box spring mix salad greens (any salad greens will work)
- 1 red onion
- 1 baby eggplant
- 1 sweet potato
- 7 cherry-size mozzarella cheese balls, chopped
- 8 cherry tomatoes
Dressing
- 1/2 c olive oil
- 1/3 c red wine vinegar
Instructions
- Prepare spice mix and set aside.
- Prepare pellet grill according to manufacturer’s instructions. Preheat pellet grill to 225° F.
- Prepare flank steak by rubbing 1 Tbsp olive oil on each side of the steak and seasoning with 1 1/2 Tbsp of spice mix to each side of steak. Take care not to contaminate your spice mixture with a spoon that has touched raw meat. (Note: If you have the time, you can seal your flank steak in a plastic baggy with the olive oil and seasonings to marinate for 6-12 hours ahead of time prior to grilling).
- Place seasoned steak on pellet grill and cook for about 2 hours until internal temperature reaches 160°F (or 145° for medium rare, 170° for well done).
- About an hour in to cooking your steak, preheat oven to 425°F and begin preparing red onion, sweet potato and eggplant. Rinse, pat dry, and dice into bite-sized pieces (I prefer a smaller chop - people tend to eat more veggies this way!). Toss with 1 Tbsp olive oil and 1 1/2 Tbsp of spice mix. Place on a baking sheet and bake for 45 minutes. Toss veggies halfway through baking, then remove from oven when fork-tender.
- Prepare salad dressing by mixing together olive oil, red wine vinegar and remainder of spice mix (should be ~1 1/2 Tbsp).
- When steak is finished cooking, remove from pellet grill, cover lightly with foil and let rest 3-5 minutes before slicing. Slice steak against the grain first (that means perpendicular to the natural “lines”in the meat), then into bite-sized pieces.
- *If you will not be able to finish the whole salad in one sitting, I recommend serving this salad deconstructed (e.g. let everyone dish up what they want and dress it themselves).*
- If you do not intend to have leftovers, begin assembling salad. Top salad greens with roasted veggies, cheese, tomatoes and flank steak. Toss with salad dressing.
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