This high-protein grilled flank steak power salad is a fantastic option for a satisfying and healthy meal any day of the week.
It brings together tender, flavorful steak with a vibrant mix of fresh ingredients, creating a delicious and nutritious healthy carne asada bowl that’s both easy to prepare and incredibly tasty. Each serving provides about 35 grams of protein.
Whether you’re looking for a quick weeknight dinner or a meal prep solution, this recipe delivers on flavor and health benefits, making it a perfect choice for anyone seeking a hearty yet light dish. It’s a great way to enjoy a steakhouse-quality meal right in your own kitchen with minimal fuss.
High-Protein Grilled Flank Steak Power Salad
- Total Time: 55-60 minutes
- Yield: 4 servings 1x
Description
This high-protein grilled flank steak power salad is a fantastic option for a satisfying and healthy meal any day of the week. It brings together tender, flavorful steak with a vibrant mix of fresh ingredients, creating a delicious and nutritious healthy carne asada bowl that’s both easy to prepare and incredibly tasty. Each serving provides about 35 grams of protein. Whether you’re looking for a quick weeknight dinner or a meal prep solution, this recipe delivers on flavor and health benefits, making it a perfect choice for anyone seeking a hearty yet light dish. It’s a great way to enjoy a steakhouse-quality meal right in your own kitchen with minimal fuss.
Ingredients
Instructions
1. 1. Prepare the Flank Steak: Pat the flank steak dry with paper towels. In a small bowl, combine 1 tablespoon olive oil, chili powder, cumin, smoked paprika, garlic powder, onion powder, cayenne pepper (if using), salt, and black pepper. Rub this spice mixture generously over both sides of the flank steak. Place the seasoned steak in a shallow dish, squeeze the juice of one lime over it, and drizzle with the remaining 1 tablespoon of olive oil. Cover and marinate in the refrigerator for at least 30 minutes, or up to 4 hours for deeper flavor.
2. 2. Make the Cilantro Lime Dressing: While the steak marinates, prepare the dressing. In a small bowl or jar, whisk together 1/4 cup olive oil, the juice of one lime, 2 tablespoons chopped fresh cilantro, minced garlic, and honey or maple syrup (if using). Season with salt and pepper to taste. Set aside.
3. 3. Preheat Your Grill: Preheat your outdoor grill or a grill pan over medium-high heat. Ensure the grates are clean and lightly oiled to prevent sticking.
4. 4. Grill the Flank Steak: Once the grill is hot, place the marinated flank steak on the grates. Grill for 5-7 minutes per side for medium-rare, or longer for your desired doneness. The steak should have nice char marks. An internal temperature of 130-135 F (54-57 C) indicates medium-rare.
5. 5. Rest and Slice the Steak: Remove the grilled steak from the heat and transfer it to a cutting board. Tent it loosely with foil and let it rest for at least 5-10 minutes. This step is crucial for juicy steak as it allows the juices to redistribute. After resting, slice the steak against the grain into thin strips.
6. 6. Assemble the Power Salads: In individual bowls, create a base with chopped romaine lettuce. Arrange portions of cooked brown rice or quinoa, black beans, corn kernels, diced red bell pepper, and thinly sliced red onion around the lettuce. Top each bowl with the sliced flank steak.
7. 7. Add Finishing Touches: Garnish each power salad with diced avocado and chopped fresh cilantro. If using, sprinkle with crumbled cotija cheese. Drizzle generously with the prepared cilantro lime dressing just before serving.
- Prep Time: 15 minutes (plus 30 minutes for marinating)
- Cook Time: 10-12 minutes
- Category: main dish
- Cuisine: american
Nutrition
- Serving Size: 1 power salad
- Protein: 35
Keywords: flank steak, power salad, high protein, grilled, healthy, meal prep, carne asada, cilantro lime, dinner, lunch
What You’ll Love About This Quick And Easy Recipe
This recipe is a true winner for anyone who loves a meal that’s both flavorful and functional. It’s perfect for busy weeknights when you want something substantial but don’t have hours to spend in the kitchen. The combination of juicy grilled flank steak and fresh, crisp salad components makes it incredibly satisfying without feeling heavy. It’s an excellent choice for meal prepping, as many of the components can be prepared in advance, making assembly a breeze come mealtime. This power salad is also fantastic for those aiming for a high-protein diet, providing a significant boost of lean protein alongside plenty of fiber and vitamins from the vegetables. It’s a versatile dish that can be enjoyed as a light lunch or a hearty dinner, fitting seamlessly into a healthy lifestyle.
Everything You Need To Make This Recipe Without Stress
Gathering your ingredients for this grilled flank steak power salad is straightforward. Most items are readily available at any grocery store, and there aren’t any obscure or hard-to-find components. This section will guide you through exactly what you need to ensure a smooth cooking experience. We’ll also cover some simple substitutions if you need to adjust for dietary preferences or what you have on hand.
INGREDIENTS:
- 1.5 pounds flank steak
- 2 tablespoons olive oil, plus more for dressing
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon cayenne pepper (optional, for heat)
- Salt and black pepper to taste
- 1 head romaine lettuce, chopped
- 1 cup cooked brown rice or quinoa
- 1 can (15 ounces) black beans, rinsed and drained
- 1 cup corn kernels (fresh, frozen, or canned)
- 1 red bell pepper, diced
- 1/2 red onion, thinly sliced
- 1/2 cup chopped fresh cilantro
- 1 avocado, diced
- 1/4 cup crumbled cotija cheese (optional)
- 2 limes, one for steak marinade, one for dressing
- 1/4 cup olive oil
- Juice of 1 lime
- 2 tablespoons chopped fresh cilantro
- 1 clove garlic, minced
- 1 teaspoon honey or maple syrup (optional, for sweetness)
- Salt and pepper to taste
When it comes to substitutions, you have a few easy options. If flank steak isn’t available, skirt steak or sirloin can work well, though cooking times might vary slightly. For the grains, while brown rice or quinoa are recommended for their nutritional value, white rice can be used if preferred. If you don’t have fresh corn, frozen corn works perfectly and can be quickly thawed. Cotija cheese adds a salty, crumbly texture, but feta cheese or even a sharp cheddar can be used as alternatives. For the dressing, if you’re out of fresh cilantro, a pinch of dried cilantro can be used, but the fresh herb really makes a difference here. Feel free to adjust the cayenne pepper in the steak rub to your preferred spice level, or omit it entirely for a milder flavor.
Time Needed From Start To Finish
One of the best aspects of this recipe is its efficiency, making it ideal for busy schedules. The total time includes marinating the steak, grilling, and assembling the salad.
- Prep Time: 15 minutes (plus 30 minutes for steak marinating)
- Cook Time: 10-12 minutes
- Total Time: 55-60 minutes (including marinating time)
The marinating time for the steak is crucial for flavor, but it’s mostly hands-off. If you’re short on time, even 15-20 minutes of marinating will still yield good results, though longer is always better.
How To Make It Step By Step With Visual Cues
Creating this high-protein grilled flank steak power salad is a straightforward process. Follow these steps for a perfectly cooked steak and a beautifully assembled bowl.
- Prepare the Flank Steak: Pat the flank steak dry with paper towels. In a small bowl, combine 1 tablespoon olive oil, chili powder, cumin, smoked paprika, garlic powder, onion powder, cayenne pepper (if using), salt, and black pepper. Rub this spice mixture generously over both sides of the flank steak. Place the seasoned steak in a shallow dish, squeeze the juice of one lime over it, and drizzle with the remaining 1 tablespoon of olive oil. Cover and marinate in the refrigerator for at least 30 minutes, or up to 4 hours for deeper flavor.
- Make the Cilantro Lime Dressing: While the steak marinates, prepare the dressing. In a small bowl or jar, whisk together 1/4 cup olive oil, the juice of one lime, 2 tablespoons chopped fresh cilantro, minced garlic, and honey or maple syrup (if using). Season with salt and pepper to taste. Set aside.
- Preheat Your Grill: Preheat your outdoor grill or a grill pan over medium-high heat. Ensure the grates are clean and lightly oiled to prevent sticking.
- Grill the Flank Steak: Once the grill is hot, place the marinated flank steak on the grates. Grill for 5-7 minutes per side for medium-rare, or longer for your desired doneness. The steak should have nice char marks. An internal temperature of 130-135°F (54-57°C) indicates medium-rare.
- Rest and Slice the Steak: Remove the grilled steak from the heat and transfer it to a cutting board. Tent it loosely with foil and let it rest for at least 5-10 minutes. This step is crucial for juicy steak as it allows the juices to redistribute. After resting, slice the steak against the grain into thin strips.
- Assemble the Power Salads: In individual bowls, create a base with chopped romaine lettuce. Arrange portions of cooked brown rice or quinoa, black beans, corn kernels, diced red bell pepper, and thinly sliced red onion around the lettuce. Top each bowl with the sliced flank steak.
- Add Finishing Touches: Garnish each power salad with diced avocado and chopped fresh cilantro. If using, sprinkle with crumbled cotija cheese. Drizzle generously with the prepared cilantro lime dressing just before serving.
Easy Variations And Serving Ideas That Fit Real Life
This grilled flank steak power salad is incredibly adaptable, making it easy to fit into various preferences and occasions. For a kid-friendly version, you might separate the components, serving the steak strips alongside plain rice, corn, and a few avocado slices, allowing them to assemble their own “taco bowl” without the full salad mix. You can also offer a milder dressing or a dollop of sour cream or Greek yogurt.
For a different flavor profile, consider swapping the black beans for pinto beans or adding grilled pineapple chunks for a touch of sweetness and acidity. If you want to boost the vegetable content, roasted sweet potatoes or bell peppers can be added. For a party or buffet, set up a “build-your-own” power bowl bar with all the components laid out separately, allowing guests to customize their salads. This is especially fun and reduces prep work during the event. Optional toppings like pickled jalapeños, a dollop of salsa, or a sprinkle of toasted pumpkin seeds can add extra crunch and flavor.
Common Slip-Ups And How To Avoid Them
Even simple recipes can have common pitfalls. Being aware of these can help you achieve a perfect grilled flank steak power salad every time.
- Not Marinating Long Enough: The marinade is key to tender and flavorful flank steak. While 30 minutes is the minimum, aiming for at least 2-4 hours, or even overnight, will significantly enhance the taste and texture. Don’t skip this step or rush it too much.
- Overcooking the Steak: Flank steak is a lean cut and can become tough if overcooked. It’s best enjoyed medium-rare to medium. Use a meat thermometer to check for doneness (130-135°F for medium-rare) and remember that it will continue to cook slightly after being removed from the grill.
- Forgetting to Rest the Steak: Resting the steak after grilling is non-negotiable. If you slice it immediately, all the delicious juices will run out, leaving you with dry meat. Always tent it with foil and let it rest for at least 5-10 minutes.
- Slicing with the Grain: Flank steak has a very distinct grain
FAQs
- Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
- How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
- Can I adjust sweetness? Yes—add more or less sweetener to taste.
- Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.
