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This Cauliflower Steak recipe is quick and easy to make in under 30 minutes, with plenty of customization options. Crispy outside with caramelized edges and tender inside, cauliflower steaks are perfect as a vegan side dish or as a main. They’re low calorie, keto and gluten-free.
Roasted cauliflower steaks may not be a beef steak, but they do taste meaty and delicious. Similar to portobello mushroom or cabbage steaks, this grilled cauliflower will satisfy all those meaty cravings plant based. You will love how customizable this recipe is – whether with paprika or cheese, the vegetables absorb all the seasonings for a delicious result. Perfect for meatless Monday!
Why you will love this recipe
- Healthy and diet-friendly. Made with cauliflower, these veggie steaks are low in calories, high in fiber, and packed with vitamins like C, K, and B6. Additionally, they’re naturally vegan and gluten-free.
- Quick and easy. This cauliflower steak recipe requires just 3 main ingredients and comes together in under 30 minutes.
- Satisfying and delicious. Served as a side dish or as a main, with their caramelized edges and well-seasoned flavor they will satisfy the entire family.
- Customizable and versatile. Whether cheesy, spicy or barbecue-ish, there are so many way how you can customize this recipe. The steaks can be baked in the oven, air fried, roasted in a pan or grilled.
Ingredients
Here is a list of all ingredients you need to make steak with cauliflower, along with details and substitutions. The precise ingredient quantities can be found in the recipe card at the bottom.
- Cauliflower. This recipe requires 2 large heads of cauliflower, both florets and cores. For the best taste, make sure that you start with fresh vegetables without brown spots.
- Olive oil. I recommend extra virgin olive oil, it is packed with flavor and heart-healthy fats. If preferred you can replace it with avocado oil or melted butter, but do not skip the oil. It helps the steaks roast and crisp up.
- Sea salt. Half teaspoon of sea salt is enough to give a delicious savory flavor. If necessary, use low-sodium salt.
- Seasonings. For additional flavor you can add other seasonings such as garlic powder, dried herbs or ground black pepper. I used smoked paprika, garlic powder and black pepper.
How to make cauliflower steaks
In this section you will find step-by-step instructions on how to bake cauliflower steaks in the oven. You can find more cooking methods such as air fryer or grill down below. I’ve included more precise directions in the recipe card at the end.
Step 1 – Prepare cauliflowers. Remove the green leaves from the cauliflowers and wash very well. Using a clean towel, pat dry very well. Trim the stem, but leave the core intact to hold the steaks together. Place the cauliflower heads upright over a flat surface, then slice into ¾-inch-thick slices. You should get 2 to 3 steaks from each head, with some leftover florets.
Step 2 – Season. In a small bowl stir together the olive oil with all the seasonings. Use a kitchen brush or fork to coat both sides of the cauliflower steaks with the seasoned oil mixture.
Step 3 – Bake. Line the seasoned steaks on the prepared baking sheet. Roast in hot oven at 400°F (200°C) for 20 to 25 minutes in total, flipping them after 10 minutes. You know they are ready when tender if poked with a fork.
Alternative cooking methods
- In the air fryer. Preheat the air fryer to 375°F (190°C) while you cut and season the vegetables. Place them in the basket without overlapping (cook in multiple batches if necessary) and then air fry cauliflower steaks for about 20 minutes, flipping halfway through.
- In a pan. Heat a large skillet over medium heat and add a drizzle of olive oil, the cook your seasoned steaks for 4-5 minutes per side, pressing gently with a spatula, until they are golden brown and tender. The edges will get even more caramelized and full of flavors.
- On the grill. Preheat your grill to medium-high heat and brush the vegetables with additional oil to prevent sticking. Grill each steak for 5-7 minutes per side, until they are charred and cooked through. This cooking method gives the steaks a delicious smoky flavor.
Recipe variations
- Cheesy veggie steaks. In the last 5 minutes of cooking, sprinkle your cauliflower steaks with cheese such as Parmesan cheese, mozzarella or cheddar.
- Barbecue cauliflower steaks. Brush them with extra BBQ sauce as a replacement for half of the olive oil seasoning mix. As a sugar-free keto option, you can use my keto BBQ sauce.
- Breaded cauliflower steaks. Dip each steak in beaten egg, then coat it with seasoned breadcrumbs or panko and bake as described in the recipe card below.
- Spicy veggie steaks. When mixing the olive oil with seasonings, add other spices such as chili flakes, cayenne pepper and a touch of hot sauce. You can also think of swapping smoked paprika for hot paprika.
- Garlic butter cauli steaks. Instead of using olive oil, brush them with melted butter (preferably unsalted as we already use salt). I also recommend doubling down on garlic powder for more flavor.
MattsfitChef’s tips
- Choose fresh cauliflowers. Look for a fresh, firm head with tightly packed florets and no dark spots. As it requires whole vegetables, this recipe does not work with frozen cauliflowers.
- Dry cauliflowers well. After washing the heads under cold running water, make sure to dry them thoroughly using a clean kitchen towel. If not dried well, the steaks will become soft and mushy.
- Save leftover florets. When cutting the slices you will likely get some extra florets coming off. Place any leftover in an airtight container in the fridge and keep for other recipes such as soups or stews.
- Flip while baking. Turning the steaks halfway through cooking ensures both sides roast evenly with a crispy outside and a tender, meaty inside.
Storage directions
- To store in the fridge. Store any leftover in an airtight container in the refrigerator for up to 3 days. Be sure to let the steaks cool completely before placing them in the container, as this prevents humidity from forming.
- To freeze. Freezing is not recommended for roasted or baked cauliflower steaks. But, for a longer storage, you can still freeze raw, pre-seasoned steaks for up to 3 months.
- To reheat. Reheat leftovers in a preheated oven at 350°F (175°C) or in an air fryer for 5-7 minutes until warm and crispy. If storing raw steaks in the freezer, bake them directly from frozen at 350°F (175°C) for about 20 minutes, just as you would with fresh ones.
Cauliflower steak meal ideas
- Protein Pairings: Serve with grilled chicken breast, baked cod, salmon fillets, or crispy air fryer tofu for a balanced, high-protein meal.
- Vegetarian Options: Pair with sunny-side-up eggs, hard boiled eggs, or a fluffy egg white omelette for a light and satisfying vegetarian plate.
- Veggie Sides: Complement with air fryer Brussels sprouts, air fryer green beans, or fire roasted tomatoes for added flavor and nutrition.
- Toppings & Sauces: Drizzle with tahini, garlic aioli, keto bbq sauce, healthy mayonnaise or pesto, and finish with freshly grated Parmesan or feta cheese for an extra burst of flavor.
Frequently asked questions
They have a mild, slightly nutty flavor with a tender, meaty texture. When roasted or grilled, the edges become golden and crispy, while the inside stays soft and flavorful thanks to the seasonings.
Start by removing the green leaves and trimming the stem, leaving the core intact. Place the cauliflower upright on a cutting board and carefully slice it into 3/4 inch-thick slabs. Depending on the sizes, you should get 2-3 steaks each.
No, you shouldn’t remove the core. The cores are necessary to maintain the steaks intact without that they fall apart into pieces.
Cauliflower Steak
Ingredients
- 2 cauliflower heads
- 3 tbsp olive oil
- ½ tsp salt
- ½ tsp black pepper, optional
- 1 tsp garlic powder, optional
- 1 tsp smoked paprika, optional
Instructions
- Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Remove the green leaves from the cauliflowers and wash them very well. Using a clean towel, pat dry very well. Trim the stem, but leave the cores intact to hold the steaks together.
- Place the cauliflower upright over a flat surface, then slice it into ¾-inch-thick slices. You should get 2 to 3 steaks from each head, with some leftover florets.
- In a small bowl stir together the olive oil with all the seasonings. Use a kitchen brush or fork to coat both sides of the cauliflower steaks with the seasoned oil mixture.
- Line the seasoned steaks on the prepared baking sheet. Roast in hot oven for 20 to 25 minutes in total, flipping them after 10 minutes. You know they are ready when tender if poked with a fork.
- Serve warm as a side dish or as a main, garnished with chopped parsley and cilantro if desired.
