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In This Post
- Why You’ll Love My Cauliflower Steak Recipe
- How To Cut Cauliflower Steaks
- Cooking Instructions
- My Recipe Tips
- Seasoning Variations
- Storage Instructions
- Serving Suggestions
- More Easy Cauliflower Recipes
- Cauliflower Steak (Roasted Or Grilled)Recipe card
- Recipe Reviews
You know I love grilling and roasting cauliflower, but here’s a fun and different way to make it. No, this cauliflower steak recipe isn’t quite the same as a ribeye steak or my beloved filet mignon, and it sure gets people talking being called a “steak”. 😆 No matter what you think of the name, it does make a flavorful, satisfying vegetarian meal — or you know, just a side dish if you still have to have your meat like I do.
Just like cabbage steaks, these are called “steaks” because of how they are cut, and there are two ways I cook them — roasted cauliflower steaks or grilled cauliflower steaks. Either way, you’ll end up with those irresistible caramelized edges and a world of seasoning possibilities.
Why You’ll Love My Cauliflower Steak Recipe
- Earthy, nutty flavor with caramelized edges – The earthy richness of the cauliflower becomes even sweeter as it caramelizes and becomes tender. But those crispy edges are my favorite part of all!
- Just 4 simple ingredients – Plus salt and pepper. This dish doesn’t require a lot of effort or running to the store. I love that I can make it on a whim.
- On the table in just 30 minutes – With minimal prep and fast cook time, cauliflower steak is perfect for busy days when you (and I) want a nutritious meal without spending hours in the kitchen.
- Options for roasting or grilling – Since I can make this recipe in 2 different ways, I make it year round! It’s perfect for your cookouts in the summer, holiday meals in the winter or spring, or just regular weeknights whenever.
Ingredients & Substitutions
This section explains how to choose the best ingredients for my cauliflower steak recipe, what each one does, and substitution options. For measurements, see the recipe card below.
- Cauliflower – My recipe calls for two medium cauliflower heads, because one really doesn’t make that many cauliflower steaks (just 2 from each). With larger ones, I usually get 3 from each, but you may need to increase the amounts of the oil and seasonings a bit.
- Olive Oil – Helps the spices stick and adds flavor.Ghee (for a buttery taste)or avocado oil would also work well. I don’t recommend using butter, which tends to burn too easily.
- Seasoning – Sea salt, black pepper, paprika, and garlic powder. I often add a teaspoon of Italian seasoning as well, though I didn’t include it in this basic recipe. See variations below for other seasoning options!
How To Cut Cauliflower Steaks
Cutting cauliflower into steaks is quite easy, but I thought it would be helpful for you to see a visual of how I do it:
- Remove excess outer leaves from cauliflower head. You don’t have to remove all of them at this point, because they become easier to remove after slicing.
- Cut into thick slices. Place the cauliflower on a cutting board, stem side up. Using a sharp knife, cut into slabs, about 3/4 inch thick. (You can remove any stray leaves now.) You’ll get 2-3 full slices from each head. See my tips below for what to do with the rest!
Cooking Instructions
This section shows step-by-step photos together with the instructions, to help you visualize the recipe. For full instructions, including amounts and temperatures, see the recipe card below.
Prep:
No matter how you decide to cook your cauliflower steak, the initial steps are the same:
- Prep and preheat. Preheat your oven or grill, depending on how you’ll be cooking. If you’re using the oven, line a sheet panwith parchment paper. (This is my favorite baking sheet, as it doesn’t warp or lose its non-stick surface.)
- Slice the cauliflower. See above for a visual of how I do it!
- Brush with seasoning. In a small bowl, mix together the olive oil, paprika, garlic powder, sea salt, and black pepper.Brush the olive oil mixture over both sides of the cauliflower steaks.
Roasted Cauliflower Steak:
Roasting is the most versatile method, since I can do it no matter the weather. And it brings out the sweet, nutty flavors beautifully!
To roast them, simply pop the pan of cauliflower steaks in the oven. Roast until fork tender, golden brown, and caramelized, flipping about halfway through. (See below for how they should look when done.) I garnish mine with a sprinkle of fresh parsley, but this is optional.
Grilled Cauliflower Steak:
Grilling adds a unique charred flavor and crispy edges. And I definitely prefer this method when it’s too hot to turn on the oven!
To grill them, place cauliflower steaks on the grill and close the lid. Flip halfway through cooking, cover again, and continue grilling until tender and browned. Again, you can garnish with parsley if you want to.
My Recipe Tips
- Dry the cauliflower well after washing. This helps the outside brown nicely and the seasonings adhere better. Water on the surface tends to cause a steaming effect.
- Cut the steaks to the same thickness. This ensures that they will cook at the same rate. I recommend 3/4 inch thickness, as this is the perfect balance between keeping them intact and having lots of surface area for browning.
- Let the cauliflower steaks caramelize. They become tender a bit before they brown and caramelize, but stop cooking them too soon. Look for a nice golden color and crispy edges, like my pictures here. The flavor isn’t the same without them!
- Repurpose the extra cauliflower florets. When you cut the slabs of cauliflower, the ends will fall apart into florets. You can just save those for another recipe, roast them on the same sheet pan with the cauliflower steaks, or make my roasted cauliflower or air fryer cauliflower separately another day.
Seasoning Variations
Like most veggies, you can season cauliflower steak recipes in many different ways! Here are some (what I think are) unique variations I’ve made to mix it up:
- Montreal Seasoning – Instead of using the seasonings above, use 2-3 teaspoons of Montreal steak seasoning instead. I think this works particularly well with the smoky flavors in grilled cauliflower steak.
- Ranch – Season with 2-3 teaspoons of either storebought or my homemade ranch seasoning instead of the seasoning mix here.
- BBQ – For BBQ cauliflower steaks, brush with a layer of either regular or my sugar-free BBQ sauce halfway through baking or grilling.
- Chimichurri – This is one of my favorites! Brush both sides of the cauliflower with chimichurri sauce before you cook. I like to make this version look festive for the holidays with a sprinkle of pomegranate seeds and chopped pecans on top.
- Buffalo – This is similar to my my buffalo cauliflower recipe, except in cauliflower steak form! Just brush the same buffalo sauce mixture over them halfway through cooking.
- Garlic Parmesan – Before cooking, brush the cauliflower with the herby garlic parmesan sauce from my whole roasted cauliflower recipe. Sometimes I take a shortcut and just use basil pesto I often have stashed in my freezer, but this works better if you brush it on halfway through.
- Spiced – Add 1/2 teaspoon of cumin or curry powder, and a dash of cayenne pepper if you like heat. This version has cozy vibes, so I like it best when I make my cauliflower steaks roasted. A drizzle of tahini sauce at the end puts it over the top!
- Caribbean – Give your cauliflower a burst of spicy, zesty flavors by adding 2-3 teaspoons of my jerk seasoning.
Storage Instructions
- Store: Transfer leftover cauliflower steak to an airtight container, and keep in the fridge for up to 5 days. You can easily reheat the leftovers, or chop them up for other recipes. I’ve used them to make a smaller version of my roasted cauliflower salad, or added some marinara and shredded cheese to make cauliflower Parmesan.
- Meal prep: Slice the cauliflower ahead of time and store in the refrigerator. It will last about 4 days before you have to cook it.
- Reheat: Do it in a skillet over medium heat (~1 minute per side), in a 350 degree F oven (~10 minutes), or just the microwave (~1 minute as well). You can also grill over indirect heat, but I think that’s too much work for just reheating!
- Freeze: Allow the cauliflower steaks to cool completely, then freeze for up to 3 months. I recommend lining parchment paper between the slices to prevent sticking.
Serving Suggestions
You can easily serve my cauliflower steaks recipe as a main course, but I serve them as a side to a protein more often. Here are some dishes you can serve with them, and I grouped them based on what cooking method you prefer:
- Grilled Ideas – If you already have the grill on, you might as well make a grilled main dish to go with your grilled cauliflower steak! Some of my favorite proteins are grilled chicken kabobs, grilled salmon, or for a special occasion, grill lobster or grilled steak. I also like to add grilled zucchini or patty pan squash in the summer months.
- Roasted Ideas – My roasted cauliflower steak recipe bakes at 425 degrees F, so you can make another baked dish together (even if you don’t have double ovens), as long as it needs the same temperature. Try my baked chicken legs, balsamic chicken, or jerk salmon. Just rotate the positions of your pans halfway through for even cooking.
- Stovetop Ideas – If you prefer to make your protein in parallel while the cauliflower is cooking, the stovetop is the easiest choice. My honey garlic pork chops, sirloin tip steak, or pan fried tilapia are quick and easy. Sometimes I add sauteed eggplant or sauteed asparagus, because I love my veggies!
- Salads – Keep it light and fresh with a simple salad! My egg salad recipe is an easy way to add protein if you want a meatless meal. Otherwise, make my grilled chicken salad if you’re grilling, chicken Caesar salad for a simple option, or antipasto salad for something more hearty.
More Easy Cauliflower Recipes
Cauliflower recipes can be so versatile — you can turn this vegetable into almost anything! Here are some other fun ways I like to transform it into something totally different:
Cauliflower Potato Salad
Mashed Cauliflower
Loaded Cauliflower Casserole
Cauliflower Pizza
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Recipe Card
Cauliflower Steak (Roasted Or Grilled)
This easy grilled or roasted cauliflower steak recipe is crispy, tender and caramelized, with simple ingredients: oil, spices, salt & pepper.
Prep: 10 minutes
Cook: 20 minutes
Total: 30 minutes
Author: Maya Krampf from WholesomeYum.com
Servings: 4 (adjust to scale recipe)
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Ingredients
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Instructions
Tap on the times in the instructions below to start a kitchen timer while you cook.
Preheat the oven to 425 degrees F (218 degrees C). Line a baking sheet with parchment paper.
Cut the cauliflower heads into slices, about 3/4 inch thick, and place onto the baking sheet. (You’ll get 2-3 full slices from each head, but the ends will likely fall apart into florets, so you can just use those for another recipe, or roast them on the same sheet pan.)
In a small bowl, mix together the olive oil, sea salt, ground black pepper, paprika, and garlic powder. Brush the olive oil mixture over the cauliflower steaks on both sides.
Oven method: Bake cauliflower steaks in the oven for 10 minutes. Flip and bake for another 10-15 minutes, or until tender and browned.
Grill method: Preheat the grill over medium heat. Place the cauliflower steaks on the grill, close the lid, and cook for 5 minutes. Flip, cover, and cook for 4-5 more minutes, until tender and browned.
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Recipe Notes
Serving size: 1 cauliflower steak
Nutrition info uses 1 head of cauliflower, because you end up using about half of each head for the steaks, and the remainder falls apart into florets.
Nutrition Facts
Amount per serving. Serving size in recipe notes above.
Calories100
Fat7.2g
Protein2.9g
Total Carbs8g
Net Carbs4.7g
Fiber3.3g
Sugar2.8g
Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
Course:Main Course, Side Dish
Cuisine:American
Keywords:cauliflower steak, cauliflower steak recipe, grilled cauliflower steak, roasted cauliflower steaks
Calories: 100 kcal
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Cauliflower Steak Recipe (Roasted Or Grilled)
