FREE 5-Ingredient Recipe EBook

• Why You Need My Hanger Steak Recipe
• Ingredients & Substitutions
• How To Cook Hanger Steak
• My Recipe Tips
• Cooking Time Chart
• Serving Ideas
• Hanger Steak Recipe card
• Recipe Reviews

This hanger steak recipe was part happy accident, part quest to experience what all the fuss is about. After discovering I’m in love with the melt-in-your-mouth cut that is an outside skirt steak , I heard hanger steak was even more tender. I found this hard to imagine, so when my butcher had this cut available, I was excited to snag it and see for myself. (Besides, many of you know that I’m always on a quest to try and learn to cook pretty much every cut of beef out there.)

My other steak marinades would probably be wonderful with hanger steak, but for this recipe I opted to marinate it in chimichurri sauce . It beat all my expectations – juicy, flavorful, and more tender than any steak I’ve had. Make it with me and see what you’ve been missing!

Why You Need My Hanger Steak Recipe

• The most tender cut ever – If you’re not familiar with this cut of beef, hanger steak is so tender because it comes from a muscle that does very little work (it supports the diaphragm of the cow, near the ribs and loin). It’s sometimes called butcher’s steak , because there’s only one per cow and many butchers keep it for themselves! I always get it when I see it available.
• Ultra flavorful, but so easy – Unlike my chimichurri steak recipe , in this one I actually marinate the steak in chimichurri instead of just drizzling it on top at the end. It gives the hanger steak all that garlicky, herby flavor and tenderizes it even more! And since the marinade does all the work, it’s super easy to make.
• Two ways to cook – I’ve grilled hanger steak as well as made it on the stovetop, and both are amazing! Choose what works best for you.

Ingredients & Substitutions

Here I explain the best ingredients for my hanger steak recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Beef Hanger Steak – I had to go to several local butchers to track down this coveted cut – and it was worth it! Occasionally I see it labeled bistro steak or hanging tenderloin , and in France it was called onglet . But if you can’t find any, you can totally make my hanger steak recipe using skirt steak or flank steak (which are similar but a little less tender), or even a sirloin steak .
• Extra Virgin Olive Oil – This is the base of the hanger steak marinade. If you’re cooking on the stovetop, you’ll need a little extra for searing. Avocado oil works too!
• White Wine Vinegar – An acidic ingredient is important in marinades to tenderize the meat. Red wine vinegar or even lemon juice will work here, too.
• Garlic – Fresh is best, but you can swap in 2 teaspoons of the jarred stuff or 1 teaspoon of garlic powder if you need to.
• Herbs – Fresh parsley and dried oregano for herby depth. If you’re switching between fresh and dried herbs, 1 tablespoon of fresh is equivalent to a teaspoon of dried.
• Sea Salt – Salt is key not just for flavor, but also moisture and tenderness. I always use a teaspoon per pound of beef.
• Crushed Red Pepper Flakes – It might sound like a lot, but in a marinade, the heat mellows out. The 1 teaspoon in my recipe is enough for just a little kick. Use 1/2 teaspoon if you don’t want heat at all, or add more if you want more noticeable heat. You can add black pepper as well if you like.

How To Cook Hanger Steak

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Mix the marinade. In a small bowl, whisk together the olive oil, vinegar, parsley, garlic, oregano, salt, and red pepper flakes.
2. Marinate the hanger steak. Add the steak to a large zip-lock bag, pour in the marinade, seal it up, and give it a good mix to coat. I marinate in the fridge, but let it sit at room temperature for half an hour before cooking.

1. Cook until browned and juicy. You can cook hanger steak in a cast iron skillet on the stove, or on the grill. Either way, make sure it’s sizzling hot before adding the steak! Sear, flipping halfway through, until it reaches your desired doneness — see my time chart below. Let it rest before slicing and serving.

My Recipe Tips

• Marinate for as long as you can, but no more than 24 hours. The longer, the better for juicier meat, but over 24 hours will make the meat mushy. I’ve found that 3 hours is the bare minimum to get it tender.
• Don’t reuse the marinade for serving, as it will be contaminated from the raw meat. If you want extra chimichurri sauce to serve on top, I recommend making a double batch of sauce and storing it separately before marinating.
• Use a very large, heavy skillet. I love my 12-inch cast iron pan for this. Not only does it fit the whole steak, cast iron retains heat better, giving you a nice crust. If you only have a smaller skillet, you’ll need to cut the steak in half for it to fit, or possibly cook in batches.
• Get that pan hot! Preheating is key for a great sear and to keep the steak from sticking. It’s ready when a drop of water sizzles and disappears instantly.
• If it’s dark but not done, lower the heat. If your steak is looking charred before it reaches your target temp, just turn down the heat to finish cooking. I also flip it more often if it’s getting too dark too fast.
• Pay attention to the grain. Hanger steak’s grain usually runs diagonally, so instead of cutting straight across, slice at an angle in the opposite direction. This helps keep every bite super tender.

Cooking Time Chart

Cook time depends on the thickness of your steak, your pan, and your exact heat level, but my medium-rare hanger steak typically takes 4-5 minutes per side.

I highly recommend using a meat thermometer ( I love this one ) for best results, but you can use my times below as an estimate. This is for a 1-inch thick steak, so it’ll go faster if yours is thinner.

• Note: These internal temperatures are when you’d remove the hanger steak from the pan or grill. The temp will rise another 5 degrees while it rests.

Serving Ideas

My hanger steak recipe pairs perfectly with so many sides! Here are my top picks:

• Veggies – For a steakhouse-worthy meal, you can’t go wrong with my sauteed mushrooms and creamy spinach , but simple roasted vegetables go just as well. If I’m grilling, I usually throw some broccoli on the grill to go with it.
• Potatoes – Our family favorites are air fryer potatoes for weeknights, or air fryer french fries for a restaurant-style “hanger steak frites” experience. You can also try my steak fries with extra seasonings, roasted rutabaga for a lighter alternative, or start some baked potatoes in the Instant Pot before cooking your steak.
• Salads – I recently served this hanger steak as a meal over my spring salad , and it was amazing. In the summer, my grilled peach salad adds the perfect sweet-savory touch.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 lb Hanger steak (1 inch thick) ▢
• 1/2 cup Extra virgin olive oil (+ 1 tablespoon extra for the stovetop method) ▢
• 2 tbsp White wine vinegar ▢
• 1 1/2 oz Fresh parsley (chopped; approximately 3/4 cup) ▢
• 4 cloves Garlic (minced) ▢
• 2 tsp Dried oregano ▢
• 1 tsp Sea salt ▢
• 1 tsp Crushed red pepper flakes (adjust to your liking) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a small bowl, whisk together the olive oil, white wine vinegar, parsley, garlic, oregano, salt, and crushed red pepper flakes.
2. Place the steak in a large zip lock bag and pour the marinade over it. Seal the bag and move the steak around in the marinade to coat well.
3. Marinate hanger steak in the refrigerator for at least 3 hours, but no more than 24 hours. (The meat can get mushy after that.) Remove from the fridge 30 minutes before cooking.
4. Remove the steak from the marinade and pat dry. Discard the marinade.
5. Preheat the oil in a large cast iron skillet on the stove over medium-high heat, or preheat your grill to high heat (450-500 degrees F (232-260 degrees C). Make sure it’s very hot before adding the steak.
6. Place the hanger steak in the skillet, or on the grill over direct heat. Cook for 3-4 minutes per side for rare, 4-5 minute s per side for medium rare, 5-6 minutes per side for medium, 6-7 minutes per side for medium well, or 7-8 minutes per side for well done. The time will depend on your steak thickness and heat, so use a meat thermometer to be sure – 120 degrees F (49 degrees C) for rare, 130 degrees F (54 degrees C) for medium rare, 140 degrees F (60 degrees C) for medium, 150 degrees F (66 degrees C) for medium well, and 160 degrees F (71 degrees C) for well done. The internal temperature will increase by an additional 5 degrees when resting in the next step.
7. When your steak hits the right temperature, transfer it to a plate or cutting board right away. Let it rest for 5 minutes before slicing against the grain.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1/4 pound of hanger steak (weight before cooking)

• Tips: Check out my recipe tips above help you get the juiciest, most tender hanger steak without making it mushy, and get that perfect sear without burning.
• Store: Keep leftovers in an airtight container in the fridge for 3-4 days. They’re awesome for my steak salad , and make the best steak tacos!
• Meal prep: I usually marinate the steak the day before — that’s how it’s the juiciest anyway — for just minutes of cooking for dinner the next day.
• Reheat: My go-to method is to pop the steak in the air fryer for a couple minutes, but a skillet works, too. Be careful not to overcook!
• Freeze: You can freeze cooked hanger steak in an airtight container for up to 3 months, but honestly I prefer to make it fresh since it’s such a treat when I can get it. If you want to freeze it, I recommend freezing it raw and thawing overnight before cooking. You can even freeze it in the marinade!
• Note on nutrition info: The nutrition info uses 1/3 of the marinade, as the rest is discarded.

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Hanger Steak

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Hanger Steak

This hanger steak recipe will be the juiciest steak you ever had! Start with my quick and easy marinade, then cook on the grill or stovetop.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/hanger-steak/

Ingredients

• 1 lb Hanger steak (1 inch thick)
• 1/2 cup Extra virgin olive oil (+ 1 tablespoon extra for the stovetop method)
• 2 tbsp White wine vinegar
• 1 1/2 oz Fresh parsley (chopped; approximately 3/4 cup)
• 4 cloves Garlic (minced)
• 2 tsp Dried oregano
• 1 tsp Sea salt
• 1 tsp Crushed red pepper flakes (adjust to your liking)

Instructions

1. In a small bowl, whisk together the olive oil, white wine vinegar, parsley, garlic, oregano, salt, and crushed red pepper flakes.
2. Place the steak in a large zip lock bag and pour the marinade over it. Seal the bag and move the steak around in the marinade to coat well.
3. Marinate hanger steak in the refrigerator for at least 3 hours, but no more than 24 hours. (The meat can get mushy after that.) Remove from the fridge 30 minutes before cooking.
4. Remove the steak from the marinade and pat dry. Discard the marinade.
5. Preheat the oil in a large cast iron skillet on the stove over medium-high heat, or preheat your grill to high heat (450-500 degrees F (232-260 degrees C). Make sure it’s very hot before adding the steak.
6. Place the hanger steak in the skillet, or on the grill over direct heat. Cook for 3-4 minutes per side for rare, 4-5 minute s per side for medium rare, 5-6 minutes per side for medium, 6-7 minutes per side for medium well, or 7-8 minutes per side for well done. The time will depend on your steak thickness and heat, so use a meat thermometer to be sure – 120 degrees F (49 degrees C) for rare, 130 degrees F (54 degrees C) for medium rare, 140 degrees F (60 degrees C) for medium, 150 degrees F (66 degrees C) for medium well, and 160 degrees F (71 degrees C) for well done. The internal temperature will increase by an additional 5 degrees when resting in the next step.
7. When your steak hits the right temperature, transfer it to a plate or cutting board right away. Let it rest for 5 minutes before slicing against the grain.

Maya’s Recipe Notes

Serving size: 1/4 pound of hanger steak (weight before cooking)

• Tips: Check out my recipe tips above help you get the juiciest, most tender hanger steak without making it mushy, and get that perfect sear without burning.
• Store: Keep leftovers in an airtight container in the fridge for 3-4 days. They’re awesome for my steak salad , and make the best steak tacos!
• Meal prep: I usually marinate the steak the day before – that’s how it’s the juiciest anyway – for just minutes of cooking for dinner the next day.
• Reheat: My go-to method is to pop the steak in the air fryer for a couple minutes, but a skillet works, too. Be careful not to overcook!
• Freeze: You can freeze cooked hanger steak in an airtight container for up to 3 months, but honestly I prefer to make it fresh since it’s such a treat when I can get it. If you want to freeze it, I recommend freezing it raw and thawing overnight before cooking. You can even freeze it in the marinade!
• Note on nutrition info: The nutrition info uses 1/3 of the marinade, as the rest is discarded.

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)