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Juicy steak, crisp vegetables and a sticky-sweet glaze come together in this flavorful teriyaki flank steak and veggies dish. It’s a satisfying, protein-packed meal that delivers bold flavor with minimal fuss. The homemade teriyaki sauce is balanced with sweet pineapple and savory soy, pairing perfectly with the tender, marinated flank steak. Serve it with stir-fry veggies for a vibrant and easy dinner that feels restaurant-quality without the takeout bill. It’s a weeknight winner you’ll keep coming back to.

Grilled steak slices on mixed vegetables with sesame seeds and green onions in a round skillet—this Teriyaki Flank Steak and Veggies dish is the perfect quick steak dinner for busy weeknights.

This teriyaki flank steak and veggies dish combines juicy marinated steak with a homemade sauce and stir-fried vegetables for a bold, satisfying meal.

If you enjoy this recipe, try smoked tomahawk steaks, herb-grilled New York steak with bacon and scallions and crockpot creamy polenta too.

A skillet with Teriyaki Flank Steak and Veggies—sliced grilled steak, broccoli, carrots, and sesame seeds—on a wooden table.

Why You’ll Love It

Bold flavor: The marinade and sauce bring layers of sweet, savory and umami.
Quick prep: Simple steps make it perfect for busy weeknights.
Versatile meal: Serve it with rice, noodles or as a standalone dish.
Restaurant-quality results: The homemade teriyaki sauce rivals your favorite takeout.
Dairy-free and gluten-free: There’s no dairy or gluten in the recipe.

Sliced glazed beef from a flank steak recipe, topped with sesame seeds and chopped green onions, garnished with sliced carrots—perfectly seared on a cast iron grill pan for extra flavor.

Teriyaki Flank Steak Ingredients

A complete list of ingredients and amounts can be found in the recipe card below.

Flank steak: A lean, flavorful cut that absorbs marinades well and slices beautifully.
Salt flakes and black pepper: Season the steak and enhance natural flavor.
Garlic and ginger: Add warm, aromatic spice to both marinade and sauce.
Pineapple juice: Provides sweetness and a hint of acidity to tenderize the meat.
Tamari soy sauce: Offers deep umami flavor with a gluten-free option.
Water and cornstarch: Used to adjust and thicken the teriyaki sauce.
Honey: Adds natural sweetness to balance the soy and acidity.
Frozen stir-fry vegetables: A quick and colorful side full of crunch and nutrition.
Green onions: Brighten the finished dish with a fresh, mild bite.
Sesame seeds: Add a nutty crunch and visual appeal.

Raw beef surrounded by bowls of spices, sauces, garlic, ginger, green onions, starch, and frozen mixed vegetables—perfect for Teriyaki Flank Steak and Veggies prepared on a cast iron grill pan.

How to Make Teriyaki Steak and Veggies

For more detailed instructions with weights and measurements, jump to the printable recipe card.

Make the teriyaki sauce: Whisk all sauce ingredients in a saucepan until thickened, then set aside.
Prepare the marinade: Stir together the marinade ingredients and pour over the steak, coating both sides.
Sear the steak: Cook the steak in a hot cast iron pan until browned on both sides, then finish over low heat.
Rest and slice: Let the steak rest under foil before slicing it thinly against the grain.
Steam the vegetables: Prepare according to package directions, then toss with some of the teriyaki sauce.
Finish and serve: Brush steak slices with teriyaki sauce and serve with coated vegetables.

Teriyaki Flank Steak and Veggies: Sliced steak garnished with green onions and sesame seeds, served with carrots and broccoli—a quick steak dinner perfect for any night.

Substitutions and Variations

No pineapple juice: Use orange juice for a different citrus note.
Different vegetables: Use bell peppers, snap peas or any fresh stir-fry mix.
Protein swap: Try this with chicken breast or tofu instead of steak.

Grilled teriyaki flank steak on a cast iron, sliced over sautéed broccoli and carrots, garnished with sesame seeds in a round pan—a perfect quick steak dinner.

Serving Suggestions

With rice or noodles: Serve some hibachi fried rice, kimchi fried rice or hibachi noodles on the side.
Other sides: Also consider ground turkey potstickers or shrimp spring rolls.

Sliced grilled flank steak on a cast iron grill pan, topped with sesame seeds, green onions, and mixed vegetables on a white plate.

How to Store Teriyaki Flank Steak with Veggies

Store: Keep it refrigerated in an airtight container for 3 or 4 days.
Freeze: You can freeze it for up to 2 months.
Thaw: Defrost it overnight in the refrigerator.
Reheat: Warm it back up in the microwave or warm the steak on both sides in a grill pan or skillet in a splash of oil.

A skillet with Teriyaki Flank Steak and Veggies—sliced grilled steak, broccoli, carrots, and sesame seeds—on a wooden table.

Top Tips

Slice against the grain: This ensures your steak is tender and easier to chew.
Let it rest: Covering the steak with foil after cooking keeps juices in and improves texture.
Steam veggies last: That way, they stay vibrant and don’t get soggy before serving.

Sliced flank steak on a cast iron, topped with sesame seeds and green onions, served alongside broccoli, carrots, and squash on a white plate.

Teriyaki Flank Steak FAQs

How long should I marinate the flank steak?

I would recommend an absolute minimum of an hour, since that will allow the flavors to really soak into the meat and the enzymes from the pineapple juice tenderize it. For better results, give it 2 or even 3 hours. You could even marinate it overnight if you wanted to.

Can I grill the steak instead of using a pan?

Yes, grilling works great. Just keep an eye on the internal temperature for best results.

Sliced Teriyaki Flank Steak and Veggies topped with sesame seeds and green onions, served with broccoli and carrots on a white plate—a quick steak dinner perfect for any night.

Cast Iron Teriyaki Flank Steak with Veggies Recipe

Teriyaki Flank Steak with Veggies.
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5 from 9 votes

Teriyaki Flank Steak and Veggies

By: Bella Bucchiotti
This teriyaki steak recipe is full of rich, layered flavor without complicated prep. The sweet and savory sauce brings everything together, making it a perfect one-pan meal. Quick, satisfying and packed with protein and vegetables.
Prep Time: 5 minutes
Cook Time: 18 minutes
Marinade: 1 hour
Total Time: 1 hour 23 minutes
Servings: 6

Equipment

Ingredients 

  • 2 1/2 Pounds flank steak

For the Marinade

  • 1 Teaspoon salt
  • 1 Teaspoon coarse black pepper
  • 3 Cloves garlic, minced
  • 1 Teaspoon pineapple juice
  • 1 Teaspoon ginger, crushed

For the Teriyaki Sauce

  • 1/2 Cup tamari soy sauce, or light soy sauce
  • 1/4 Cup water
  • 1/4 Cup pineapple juice
  • 1 Tablespoon cornstarch
  • 3 Teaspoons honey
  • 1 Clove garlic, minced
  • 1/2 Teaspoon ginger , minced

To Serve

  • 1 Bag frozen vegetables, I used Steamables broccoli stir fry
  • 2 Teaspoons sesame seeds
  • 1/4 Cup green onions, chopped

Instructions 

Make the Teriyaki Sauce

  • In a small saucepan over medium heat, combine all sauce ingredients and whisk well.
  • Bring mixture to a boil, then reduce heat to low for 10 minutes. Stir often while the sauce is thickening. Remove from heat and set aside.

Make the Marinade

  • In a small bowl, combine salt, pepper, minced garlic, ginger, olive oil, and pineapple juice. Stir to combine.
  • Place steak in a pan and pour marinade over the steak. Flip the steak over to coat both sides. Marinate for 1 hour, up to 3 hours.

Cook the Steak

  • Heat a cast iron grill pan over high heat. Once hot, add steak to the pan and sear for 4 minutes per side. Lower the heat to low and let the steak continue to cook for 5 minutes. Remove steak once the internal temp reads 125 degrees F.
  • Place onto a wooden cutting board. Cover with foil and allow steak to finish cooking for 5 to 10 minutes. The temperature will rise 5 degrees while it rests. For flank steak, 130 degrees F medium rare tastes best.
  • Cut steak against the grain in thin strips. Brush with teriyaki sauce.

Prepare the Vegetables

  • Steam the vegetables and add to a large mixing bowl.
  • Pour Teriyaki sauce into the bowl and toss to coat.
  • Serve the flank steak and teriyaki veggies.

Notes

Slice against the grain: This ensures your steak is tender and easier to chew.
Let it rest: Covering the steak with foil after cooking keeps juices in and improves texture.
Steam veggies last: That way, they stay vibrant and don’t get soggy before serving.

Nutrition

Calories: 331kcal | Carbohydrates: 14g | Protein: 44g | Fat: 10g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 113mg | Sodium: 1204mg | Potassium: 826mg | Fiber: 2g | Sugar: 4g | Vitamin A: 2437IU | Vitamin C: 7mg | Calcium: 70mg | Iron: 4mg
Like this recipe? Rate and comment below!
Raw beef surrounded by bowls of spices, sauces, garlic, ginger, green onions, starch, and frozen mixed vegetables—perfect for Teriyaki Flank Steak and Veggies prepared on a cast iron grill pan.
Top view of a glass bowl with seasoned mixture, perfect for a quick steak dinner, surrounded by small plates of ingredients and a whisk on a wooden table.
Raw marinated flank steak on a cast iron grill pan with spices sits on a wooden surface, ready to be cooked for a quick steak dinner.
A saucepan with brown sauce sits on a wooden surface, surrounded by empty bowls, utensils, and a delicious Teriyaki Flank Steak and Veggies flank steak recipe ready to be served.
Grilled flank steak on a cast iron grill pan, beautifully seared and set on a wooden surface—perfect for a quick steak dinner.
Grilled teriyaki flank steak on a cast iron, sliced over sautéed broccoli and carrots, garnished with sesame seeds in a round pan—a perfect quick steak dinner.

Teriyaki flank steak and veggies is a meal that’s simple enough for weeknights but tasty enough to impress. The steak is juicy and flavorful, the sauce adds a perfect glaze, and the vegetables round it out with texture and color. Whether you serve it over rice, tuck it into wraps or enjoy it on its own, this dish brings balance and bold flavor in every bite. Now you know how to cook flank steak in cast iron, you’ll want to try it soon.

Other Recipes to Try

Sliced teriyaki flank steak on a cast iron grill pan with sesame seeds and green onions, served over broccoli and carrots in a skillet—a perfect quick steak dinner.
Close-up of a flavorful teriyaki flank steak recipe, topped with green onions and sesame seeds, served with carrots—perfect for a quick steak dinner made on a cast iron grill pan.
Bella Bucchiotti

Bella Bucchiotti is a Canadian-based syndicated food, travel, and lifestyle writer, photographer, and creator at xoxoBella. She founded xoxoBella in 2015, where she shares her love for food, dogs, sustainability, fitness, crafts, outdoor adventures, travel, and philanthropy to encourage others to run the extra mile, try new recipes, visit unfamiliar places, and stand for a cause. Bella creates stress-free and family-friendly recipes for weeknight dinners and festive feasts.

 

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Recipe Rating




5 from 9 votes (4 ratings without comment)

6 Comments