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Are you on the hunt for a healthy, vegan alternative to traditional steak? Our Perfect Cauliflower Steaks are the answer. This simple, yet delicious recipe is packed with flavor and offers a satisfying, meat-free option that even carnivores will love. Plus, with a variety of flavor variations, you can customize this dish to suit your palate.
What Are Cauliflower Steaks?
Cauliflower steaks are a fantastic vegan and vegetarian alternative to meat. They are made by slicing a whole cauliflower into thick pieces and then either roasting or grilling them. The result is a dish that's lightly charred and caramelized on the outside, tender on the inside, and bursting with flavor.
Ingredients to Make Cauliflower Steak
This recipe uses only a handful of common ingredients:
- Cauliflower: This will be the star of the dish, transformed into hearty steaks.
- Cooking fat: Extra virgin olive oil, avocado oil or ghee are your best options that will help achieve the perfect caramelization and crispness.
- Salt and pepper: Sea salt is essential for bringing out the cauliflower's earthy sweetness. Black pepper adds a touch of heat and complexity to the dish.
- Spices or herbs: Customize the flavor to your liking. Consider options below. If using any herbs, add them halfway through baking or grilling, or sprinkle on top of the cooked dish.
How To Cut Cauliflower Steaks
Cutting cauliflower into steaks is a simple process, but it does require a bit of care to keep the steaks intact. Here's how to do it:
- Choose the Right Cauliflower: Start with a fresh, medium-sized cauliflower. Look for one that's firm with tightly packed florets. The stem should be healthy and strong, as it will help hold the steaks together.
- Preparation: Remove any green leaves from the cauliflower, but keep the stem intact. Rinse the cauliflower under cold water and pat it dry.
- Cutting the Steaks: Place the cauliflower on a cutting board, stem side down. Starting from the center, slice the cauliflower into 2 to3 cm (3/4 to 1-inch) thick steaks. Depending on the size of your cauliflower, you should be able to get 2-3 good-sized steaks.
Remember, the key to getting nice steaks is to include a part of the core in each cut. The core helps to hold the steak together.
If you're left with any florets that have fallen off or smaller pieces from the ends, don't throw them away! They can be used in other recipes like cauliflower rice, soups, or stir-fries.
15 Flavor Variations for Cauliflower Steaks
One of the best things about cauliflower steaks is their versatility. Each of the options below can be made with basic roasting seasoning (2-3 tablespoons of olive oil, 1/2 teaspoon salt, 1/2 teaspoon black pepper). Here are some flavor variations you can try:
- Ranch Cauliflower: Add 2-3 teaspoons of ranch seasoning (see how you can make your own in this recipe).
- Italian Cauliflower: Add 1 tablespoon of Italian seasoning to the seasoning mixture.
- Parmesan Cauliflower: Add 1/2 teaspoon garlic powder, plus 1 teaspoon onion powder. Sprinkle with 4 tablespoons of parmesan cheese halfway through cooking.
- Indian Spiced Cauliflower: Add 2 to 3 teaspoons of mild or hot curry powder. You can also try this Curried Cauliflower Steaks recipe which uses more ingredients for a complete meal.
- Caribbean Cauliflower: Add 2-3 teaspoons of jerk seasoning for a Carribean flavor twist. Traditional jerk seasoning contains sugar but you can make your own Jerk Seasoning by simply skipping the brown sugar, or use a low-carb sweetener alternative.
- Montreal Cauliflower: Add 2-3 teaspoons of smoky Montreal steak seasonin. Again, it's easy to make your own Montreal Steak Seasoning.
- Mexican Cauliflower: Baste with 3-4 tablespoons of our Taco Sauce .
- Cheesy Cauliflower: Serve the baked cauliflower steaks with our Creamy Cheese Sauce, or pour it over the steaks halfway through cooking.
- BBQ Cauliflower Steaks: Baste with 3-4 tablespoons of our BBQ sauce halfway through baking or grilling. You can either use our Texas BBQ Sauce or Spicy Chocolate BBQ Sauce.
- Buffalo Cauliflower Steaks: Brush with 3-4 tablespoons of our 5-Minute Buffalo Chicken Wing Sauce halfway through cooking.
- Chimichurri Cauliflower: Once baked, drizzle with 3-4 tablespoons of our Chimichurri Sauce.
- Salsa Verde Cauliflower: Once baked, drizzle with 3-4 tablespoons of our Italian Salsa Verde.
- Tahini Cauliflower: Once baked, drizzle with 3-4 tablespoons of our Tahini Dressing.
- Harissa Cauliflower: Brush with 1 tablespoon of our Harissa Paste halfway through baking or grilling.
- Thai Curry Cauliflower: Brush with 1 tablespoon of our Thai Curry Paste halfway through baking or grilling.
Meal Prep and Storage
Cauliflower steaks are perfect for meal prep. You can slice the cauliflower ahead of time and store it in the refrigerator until you're ready to cook. Leftover cauliflower steaks can be stored in an airtight container in the fridge for up to a week.
They can also be frozen for up to 3 months, making them a convenient option for quick and easy meals.
To reheat, briefly heat up in a skillet, microwave, or in the oven preheated to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional).
Serving Suggestions
These cauliflower steaks can be served as a main course or as a side dish. They pair well with a variety of sides, including fresh salads, roasted or steamed vegetables. Here are some serving suggestions for you:
- Mains: You can serve these cauliflower steaks as a side with beef, chicken, pork, fish or seafood. Try simply with Steak, Air-Fryer Chicken Thighs, Pork Chops, or Salmon.
- Sauces: Roasted cauliflower steaks will be delicious with any sauces, including Greek Tzatziki, Chimichurri Sauce and Ranch Dressing.
- Roasted Veggies: Grilled or Roasted cauliflower can be served as a main dish with various sides, including Roasted Ranch Radishes, Asian Spiced Broccoli or Smoky Roasted Mushrooms.
- Salads: You can pair this easy meal with any salads such as Crunchy Lemon & Herb Lettuce Salad, Zingy Low-Carb Warm Potato Salad or Veggie Ranch Salad.
- Noodles: You can serve this dish with any low-carb alternatives to pasta such as palmini noodles, zucchini noodles, or shirataki noodles, paired with Marinara Sauce, Baked Feta Pasta Sauce or Pesto Sauce.
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Hands-on Overall
Serving size about 200 g/ 7 oz cooked cauliflower
Nutritional values (per serving, about 200 g/ 7 oz cooked cauliflower)
Net carbs8 grams
Protein4.9 grams
Fat11.6 grams
Calories161 kcal
Calories from carbs 21%, protein 13%, fat 66%
Total carbs13.2 gramsFiber5.2 gramsSugars4.7 gramsSaturated fat1.8 gramsSodium307 mg(13% RDA)Magnesium39 mg(10% RDA)Potassium754 mg(38% EMR)
Ingredients (makes 5 servings)
- 2 medium heads cauliflower (1.2 kg/ 2.65 lbs)
- 4 tbsp extra virgin olive oil or ghee (60 ml/ 2 fl oz)
- 1 tsp paprika
- 1 tsp onion powder
- 1/2 tsp garlic powder
- 1/2 tsp turmeric
- 1/2 tsp sea salt
- 1/2 tsp black pepper
- 2 tbsp chopped parsley, to serve
Instructions
- Preparation: Start by choosing fresh, medium-sized cauliflowers. After washing, dry them thoroughly. This ensures that the cauliflowers roast nicely in the oven and allow the spices to infuse properly. Prepare all the spices you'll be using in this recipe (see recipe tips above for flavor variations). Line a baking sheet with parchment paper.
- Cutting: Remove any excess green leaves. Place the cauliflower on a cutting board, stem side up. Using a sharp knife, cut it into slices, about 2 cm (3/4 inch) thick. You should get 2-3 "steaks" from each cauliflower, plus free florets. This recipe uses the whole cauliflower although you could use just the steaks, and then use the florets in other recipes (see tips above).
- Seasoning: In a small bowl, mix the olive oil, sea salt, ground black pepper, and your choice of spices. Brush this mixture over both sides of the cauliflower steaks.
- Cooking: You can either roast the cauliflower steaks in the oven at 220 °C/ 430 °F (fan assisted), or 240 °C/ 465 °F (conventional), for 20-25 minutes, flipping then half way, or grill them over medium heat for about 10 minutes, flipping them half way. Either way, you'll end up with a delicious, tender cauliflower steak that's beautifully caramelized.
- Serve: Eat warm or let it cool down and store in the fridge for up to 5 days. Reheat before serving.
Ingredient nutritional breakdown (per serving, about 200 g/ 7 oz cooked cauliflower)
| Net carbs | Protein | Fat | Calories |
|---|
| Cauliflower, fresh |
| 7.1 g | 4.6 g | 0.7 g | 60 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 10.8 g | 95 kcal |
| Paprika, spices |
| 0.1 g | 0.1 g | 0.1 g | 1 kcal |
| Onion powder, spices |
| 0.3 g | 0 g | 0 g | 2 kcal |
| Garlic powder, spices |
| 0.2 g | 0.1 g | 0 g | 1 kcal |
| Turmeric, spices (dried, ground) |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Parsley, fresh (spices) |
| 0 g | 0 g | 0 g | 1 kcal |
| Total per serving, about 200 g/ 7 oz cooked cauliflower |
| 8 g | 4.9 g | 11.6 g | 161 kcal |
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