You can use the admin http api to do an HTTP Post of your flow json file to a remote Node-RED instance: https://nodered.org/docs/api/admin/methods/post/flows/
For example:
curl -vX POST http://my-remote-node-red-server.com -d @flows.json --header "Content-Type: application/json"
should do it.
One slight complication is if your flow includes any credentials stored in your flows_creds.json file. There's not quick and easy way to send that via the admin http api.
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