Watercress and Feta Stuffed Flank Steak Recipe

Skip to Recipe Print Recipe

If "date-night fancy" and "meal-prep practical" had a delicious baby, it would be this Watercress and Feta Stuffed Flank Steak. Juicy flank steak gets rolled up with a bright, herby watercress-and-feta filling, then seared and roasted for a restaurant-quality dinner that's surprisingly simple. We round it out with brown rice and a quick Greek-inspired tomato-cucumber salad so you've got a complete, protein-packed meal ready in an hour.

I love this for busy weeks because it reheats beautifully and feels special-like you treated yourself-without requiring fussy techniques. The Mediterranean flavors are bold yet balanced: peppery watercress, tangy feta, dill and thyme, all wrapped in tender steak. Yes, it tastes as good as it sounds. And yes, it's absolutely meal-prep friendly.

If you're stocking your fridge with foolproof dinners, browse our Dinner Meal Prep Recipes for more inspiration.

Summarize this Recipe or Get Macros

Why You'll Love This Recipe

Restaurant-Worthy, Weeknight-Easy: Elegant presentation with simple steps you can pull off on a Tuesday.
Protein-Packed Meal Prep: Each serving delivers satisfying protein to power your day.
Mediterranean Flavor Bomb: Peppery watercress + salty feta + fresh dill = big, fresh flavor.
Versatile Sides: Brown rice and a quick salad keep things balanced, but you can swap based on your goals.
Reheat Like a Pro: Stays tender and juicy with the right reheating method (details below).

Ingredients

For the Steak Roll

1 tablespoon olive oil (plus more for searing, if needed)
1 lb flank steak
½ teaspoon sea salt
¼ teaspoon cracked black pepper
4 cups watercress, tough stems trimmed
2 oz feta cheese, crumbled
1 tablespoon fresh chopped dill
1 ½ teaspoon minced garlic
1 teaspoon dried thyme
Kitchen twine, for tying

For Serving

2 cups cooked brown rice (about 1 cup dry)
2 cups chopped tomatoes
1 cup chopped cucumber
½ cup thinly sliced red onion
½ teaspoon dried oregano
2 tablespoon olive oil
1 tablespoon red wine vinegar
Sea salt and black pepper, to taste

Yields 4 servings.

How to Make

Step 1: Prep the Steak

Bring the flank steak to room temperature for even cooking (about 20-30 minutes). Pat it dry with paper towels. If the steak is thicker on one end, lightly pound it between two sheets of plastic wrap with a mallet or heavy skillet to an even thickness, this makes rolling easier and ensures even slices. Season both sides with sea salt and black pepper. Preheat the oven to 375°F.

Step 2: Make the Filling

Heat 1 tablespoon olive oil in a large oven-safe skillet (cast iron is ideal) over medium heat. Add the minced garlic and cook for 30 seconds until fragrant. Add the watercress and sauté 2 minutes until just wilted. Transfer to a bowl and let cool 1-2 minutes so the cheese doesn't melt on contact. Stir in feta, dill, and dried thyme.

Step 3: Stuff and Roll

Lay the steak on a cutting board with the grain running left to right. Spread the watercress-feta mixture evenly over the steak, leaving a 1-inch border on the side farthest from you. Starting from the side closest to you, roll the steak up tightly into a log so the grain runs along the length of the roll (this makes tender slices). Tie with kitchen twine at 1½-inch intervals to secure.

Step 4: Sear

Return the skillet to medium-high heat and add a light film of oil if the pan looks dry. Sear the stuffed steak 2-3 minutes per side until well browned on all sides. Browning = flavor and a beautiful crust.

Step 5: Roast

Transfer the skillet to the oven and roast 12-18 minutes, depending on thickness, until an instant-read thermometer inserted into the center reads 130-135°F for medium-rare or 135-140°F for medium. Remove from the oven and rest 10 minutes on a cutting board to let juices redistribute.

Step 6: Make the Quick Greek Salad

While the steak rests, combine tomatoes, cucumber, red onion, oregano, olive oil, and red wine vinegar in a bowl. Season with salt and pepper. Toss and set aside.

Step 7: Slice and Serve

Remove the twine. Slice the steak crosswise into ½-inch pinwheels. Plate with ½ cup cooked brown rice and a generous scoop of the Greek salad. For meal prep, divide everything into four containers.

How to Store

Refrigerator: Store sliced steak, rice, and salad in airtight containers for 3-4 days. For best texture, keep the salad in a separate compartment or small container so it stays crisp.
Freezer: If using fresh (not previously frozen) flank steak, you can freeze leftovers. Freeze sliced steak (without the tomato-cucumber salad) in freezer-safe containers or wrap tightly in foil and then place in a labeled freezer bag for up to 2 months. Thaw overnight in the fridge before reheating. Note: Feta may lose a bit of sharpness after freezing, but the steak remains delicious.

How to Reheat

Stovetop (Best for Juiciness): Warm slices in a covered skillet over low heat with a tablespoon of water or broth for 3-5 minutes, just until heated through.
Oven: Place sliced steak in a small baking dish, splash with a little broth, cover tightly with foil, and heat at 300°F for 10-12 minutes.
Microwave: Use 50% power in 30-45 second bursts to avoid overcooking.
What Not to Reheat: Keep the tomato-cucumber salad cold. If frozen, cook fresh rice or reheat rice separately with a splash of water and a cover to steam.

Nutrition Facts (Per Serving)

Calories: 497
Protein: 32g
Carbohydrates: 43g
Fat: 22g
Fiber: 3g

Nutrition will vary based on exact ingredients and brands. For personalized macros, try our Macro Calculator.

Helpful Tips or Ingredient Swaps

Roll It Right: Place the steak so the grain runs horizontally before you roll. When you slice the pinwheels, you'll be cutting against the grain for maximum tenderness.
Tie Like a Pro: Tie kitchen twine every 1½ inches to keep the filling tucked inside and the shape uniform for even cooking.
Grill Option: Sear over direct heat to brown, then move to indirect heat at 425-450°F and cook until your desired doneness.
Choose Your Greens: No watercress? Baby spinach or arugula work well. Arugula keeps the peppery vibe; spinach is milder.
Swap the Grain: Use cauliflower rice for lower carbs, or try quinoa, farro, or orzo to change up the texture.
Make-Ahead Rice: Cook rice a day ahead and refrigerate. A quick splash of water and a reheat under a lid returns it to steamy perfection.

FAQs

Do I need to butterfly the flank steak first?

Most 1-lb flank steaks are thin enough to roll without butterflying. If yours is very thick, carefully butterfly it to about ½-inch even thickness, then lightly pound.

Can I use skirt steak instead of flank steak?

Yes, but skirt steak is thinner and can cook faster. Keep a close eye on temperature and reduce oven time by a few minutes.

What's the best internal temperature for stuffed flank steak?

For tender, juicy slices, aim for 130-135°F (medium-rare) or 135-140°F (medium). The temperature will rise a few degrees as it rests.

Can I prepare the roll in advance?

Absolutely. Assemble, tie, and refrigerate the rolled steak (uncooked) for up to 24 hours. Bring to room temperature for 20-30 minutes before searing and roasting.

How do I keep the filling from spilling out?

Leave a 1-inch border on the far edge, roll tightly, and tie every 1½ inches. When slicing, use a sharp chef's knife and gentle sawing motions.

Final Thoughts

This Watercress and Feta Stuffed Flank Steak brings big Mediterranean energy to your weekly routine-hearty, vibrant, and seriously satisfying. It's a showstopper for dinner and a powerhouse for lunch the next day, proving that meal prep can be both practical and plate-licking good.

Want more structure for your weekly prep? Grab our Meal Planning Guide.

If you love this recipe, check out the Workweek Lunch Meal Planner to make healthy meal prep simple and stress-free all week long.

More stuffed meat meal prep recipes:

Did you enjoy our yummy stuffed steak dinner recipe? If so, you'll appreciate these stuffing-filled recipes.