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This cauliflower steak recipe is a delicious plant-based alternative that doesn’t compromise on flavor or texture.
Whether roasted or grilled, the cauliflower becomes beautifully caramelized with crispy edges and a tender center.
It’s seasoned with a simple yet flavorful blend of paprika, garlic, sea salt, and pepper—ingredients most pantries already have.
Nutritionally, this dish is a powerhouse: it’s low in carbs (just 4.7g net carbs per serving), rich in fiber (3.3g), and contains heart-healthy fats from olive oil.
Plus, it’s a satisfying way to boost your veggie intake and enjoy plant-based protein in a main or side dish.
Quick to prepare, easy to customize, and ideal for meal prep or weeknight dinners, this cauliflower steak proves that clean eating can be both simple and indulgent.
Must-Have Tools for Perfect Results
Nordic Ware Natural Aluminum Baking Sheet
This durable, warp-resistant baking sheet ensures even heat distribution, making it perfect for roasting cauliflower steaks to a golden crisp. A must-have for all your oven-roasted veggies, cookies, and sheet-pan meals.
Cuisinart Silicone Basting Brush
Apply the seasoned olive oil mixture evenly with this heat-resistant brush. Its flexible bristles help coat every crevice of the cauliflower for maximum flavor. Also great for basting meats or greasing pans.
Mercer Culinary Chef’s Knife (8-Inch)
Slice your cauliflower cleanly and evenly with this sharp, well-balanced chef’s knife. It glides through vegetables effortlessly and is indispensable for daily prep tasks.
Lodge Pre-Seasoned Cast Iron Grill Pan
If you prefer grilling, this cast iron pan provides grill marks and caramelization similar to an outdoor grill. Excellent for stovetop grilling of vegetables, proteins, and more—indoors and year-round.
Pre-Cut Parchment Paper Sheets
These parchment sheets make cleanup a breeze and prevent cauliflower from sticking or burning. They’re sized perfectly for standard baking sheets and useful for all your baking needs.
Roasted Cauliflower Steaks
Equipment
- 1 large baking sheet – For roasting the cauliflower.
- 1 sheet parchment paper – Prevents sticking and aids in cleanup.
- 1 chef’s knife – To cut cauliflower into even steaks.
- 1 small mixing bowl – To combine the olive oil and seasonings.
- 1 silicone basting brush – To evenly coat the cauliflower with oil and spices.
- (Optional) grill pan or outdoor grill – If using the grill method instead of the oven.
Ingredients
- 2 medium heads cauliflower
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- ½ teaspoon garlic powder
- ½ teaspoon fine sea salt
- ½ teaspoon ground black pepper
Instructions
- Prepare the Oven or Grill: If roasting, preheat your oven to 425°F (218°C) and line a large baking sheet with parchment paper for easy cleanup. If grilling, preheat your grill to medium heat, ensuring the grates are clean and lightly oiled to prevent sticking.
- Slice the Cauliflower into Steaks: Remove the outer green leaves and trim the bottom stem, being careful not to cut too deep into the core. Place the cauliflower head upright and use a sharp knife to cut it into thick slices about ¾ inch thick. You’ll typically get 2 to 3 intact "steaks" from each head—any remaining florets can be roasted separately or saved for another dish.
- Make the Seasoned Oil Mixture: In a small bowl, whisk together the olive oil, paprika, garlic powder, salt, and black pepper. This bold, smoky blend adds beautiful color and flavor to the cauliflower without overpowering its natural taste.
- Season the Cauliflower Steaks: Lay the cauliflower slices flat on the prepared baking sheet or a platter (if grilling). Using a silicone brush, generously coat both sides of each steak with the seasoned oil, making sure the spices reach into the crevices for full flavor.
- Cook the Cauliflower Steaks: For Oven Roasting: Place the baking sheet in the preheated oven. Roast for 10 minutes, then gently flip each steak and roast for an additional 10 to 15 minutes, or until the edges are golden brown and the stems are fork-tender.
- For Grilling: Carefully transfer the cauliflower steaks to the grill. Close the lid and cook for 5 minutes. Flip each steak, close the lid again, and grill for another 4 to 5 minutes, or until nicely charred and tender.
Notes
- Serving Size: Each steak is roughly one large cauliflower slice. You’ll typically get 2–3 steaks per head, depending on the size.
- Make Ahead Tips: Slice the cauliflower and mix the seasoning blend ahead of time. Store both in the fridge for up to 4 days before cooking.
- Storage: Leftover steaks keep well in the fridge for up to 5 days. Store in an airtight container and reheat in a skillet, oven, or microwave.
- Freezing Option: Once completely cooled, freeze cauliflower steaks in a single layer with parchment between them to prevent sticking. Reheat from frozen or thaw overnight.
- Flavor Variations: Swap paprika for chili powder for a spicy kick, or add cumin and coriander for a more Mediterranean twist.
Chef’s Secrets for Perfect Cauliflower
The key to achieving beautifully caramelized cauliflower steaks lies in the preparation and seasoning.
Start by selecting fresh, firm cauliflower heads with tightly packed florets.
When slicing, keep the core intact—this helps the slices hold their shape during cooking.
Aim for uniform thickness (about ¾ inch) to ensure even cooking; too thin and they may fall apart, too thick and they may remain undercooked in the center.
Generously brush the oil and spice mixture into all the crevices to amplify flavor and promote crisping.
For roasting, high heat is essential—425°F allows for a tender interior and browned edges.
If grilling, always preheat the grates and handle the steaks carefully with a wide spatula to prevent breakage.
Lastly, don’t discard the leftover florets—they’re perfect for roasting alongside or adding to salads, grain bowls, or stir-fries.
Creative and Delicious Serving Suggestions
Cauliflower steaks are incredibly versatile and can stand alone as a main or complement a larger meal.
For a complete vegetarian dinner, serve them over a bed of quinoa, lentils, or creamy polenta, topped with a drizzle of tahini sauce, chimichurri, or herbed yogurt.
Add roasted chickpeas or white beans for extra protein.
As a side dish, pair them with grilled chicken, seared salmon, or a juicy steak.
They also make an impressive appetizer when served with a trio of dipping sauces.
For a fun twist, layer with marinara and melted cheese for a plant-based version of cauliflower Parmesan.
Their meaty texture and bold flavor make them satisfying and flexible for many occasions.
Smart Storage Tips and Tricks
Leftover cauliflower steaks store remarkably well and make for easy reheating.
After cooling completely, transfer them to an airtight container and refrigerate for up to 5 days.
To reheat, use a skillet over medium heat to regain crisp edges, or warm in a 350°F oven for about 10 minutes.
Microwaving works too, though it softens the exterior slightly.
For longer storage, you can freeze them: arrange the cooled steaks in a single layer with parchment between each slice and store in a freezer-safe container or zip-top bag.
They’ll keep for up to 3 months.
When ready to use, reheat from frozen in the oven or let thaw overnight in the fridge.
Avoid reheating more than once to preserve texture and flavor.
Frequently Asked Questions Answered
1. Can I make cauliflower steaks ahead of time?
Yes! You can slice the cauliflower and prepare the seasoning mixture up to 4 days in advance. Store them separately in the refrigerator until ready to cook.
2. What if my cauliflower steaks fall apart?
That’s totally normal! Only a few slices will stay intact. The loose florets can be roasted alongside or saved for another recipe—nothing goes to waste.
3. Can I use frozen cauliflower?
Fresh cauliflower is best for cutting into steaks. Frozen cauliflower tends to be too soft and crumbly when thawed, making it difficult to slice and grill or roast properly.
4. How do I know when the steaks are done?
They’re ready when the edges are golden and the core is fork-tender. In the oven, this takes about 20–25 minutes. On the grill, 9–10 minutes should do the trick.
5. Is this recipe low carb and keto-friendly?
Absolutely. Each serving has just 4.7g net carbs, making it a great low-carb option. It’s also naturally gluten-free, dairy-free, and vegan—perfect for a wide range of diets.
This recipe is inspired by wholesomeyum and has been carefully refined to enhance clarity, streamline preparation steps, and ensure accurate results. We’ve also included health benefits, nutritional highlights, and Must-Have Tools to help you get the best results every time you cook.