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I never thought cauliflower could be the star of a meal until my sister-in-law served these thick slices at a family dinner last summer. Growing up, cauliflower always meant mushy florets swimming in cheese sauce. It was something we had to eat, not something we wanted to eat.
But these cauliflower steaks changed everything for me. Cut into thick slabs and roasted until golden brown, they’re nothing like the overcooked veggie side dishes of my childhood. The best part? They’re really hard to mess up – just slice, season, and pop them in the oven. Even my kids, who normally push vegetables around their plates, ask for seconds.
Why You’ll Love These Cauliflower Steaks
- Low-carb and keto-friendly – These veggie steaks are perfect for anyone following a low-carb diet, with all the satisfaction of a hearty meal without the carbs.
- Simple ingredients – You only need a handful of basic spices and cauliflower to make this impressive dish – no fancy ingredients required.
- Quick preparation – From start to finish, you can have these on the table in under 45 minutes, making them perfect for busy weeknight dinners.
- Budget-friendly – With just cauliflower and common pantry spices, this recipe gives you a restaurant-worthy dish without the expensive price tag.
- Naturally vegan – These cauliflower steaks are plant-based by design, making them perfect for anyone following a vegan or vegetarian diet.
What Kind of Cauliflower Should I Use?
For cauliflower steaks, you’ll want to look for large, compact heads with tight, cream-colored florets and fresh-looking leaves at the base. Medium to large heads (about 2-3 pounds each) work best because they’ll give you wider, more substantial steaks that hold together well during cooking. When shopping, avoid heads with any brown spots, yellowing, or loose florets, as these are signs the cauliflower is past its prime. If possible, choose cauliflower that feels heavy for its size – this usually means it’s fresh and dense, which is exactly what you want for getting those perfect 1-inch thick steaks that won’t fall apart during roasting.
Options for Substitutions
This simple roasted cauliflower recipe can be adapted with several easy swaps:
- Cauliflower: While cauliflower is the star here, you can try this same technique with thick-cut cabbage steaks or large portobello mushrooms. Just adjust cooking time – cabbage needs about 20-25 minutes, mushrooms about 15-20 minutes.
- Olive oil spray: Any cooking oil spray works well, or brush on regular olive oil, avocado oil, or melted coconut oil. If using regular oil, use about 1-2 tablespoons per cauliflower head.
- Kosher salt: Regular table salt works fine – just use a bit less (about 3/4 teaspoon) since its grains are smaller than kosher salt.
- Spice blend: The spice mix is super flexible! Try curry powder, Italian seasoning, or taco seasoning instead. You can also skip coriander and double up on paprika, or use smoked paprika for a nice smoky flavor.
- Garlic powder: Fresh minced garlic works too – use about 2-3 cloves, but add it halfway through cooking to prevent burning.
Watch Out for These Mistakes While Roasting
The biggest challenge when making cauliflower steaks is cutting them too thin, which can lead to broken florets instead of intact “steaks” – aim for 1-inch thick slices and start cutting from the center of the head outward. A common mistake is overcrowding the baking sheet, which causes the cauliflower to steam rather than roast – make sure to leave enough space between each steak for hot air to circulate. The third crucial error is not preheating your baking sheet, but placing it in the oven for 5 minutes before adding the cauliflower will create that perfect golden-brown sear. For the best flavor development, resist the urge to flip the steaks too frequently – one careful turn halfway through cooking is all you need, and make sure to season both sides evenly before they hit the oven.
What to Serve With Cauliflower Steaks?
These roasted cauliflower steaks make a fantastic main dish that pairs well with all sorts of sides! For a complete meal, try serving them over a bed of quinoa or brown rice to soak up all those tasty seasonings. A simple side of garlicky sautéed greens like spinach or kale adds nice color and extra nutrients to your plate. If you want to add some protein, grilled chickpeas or lentils work great with these Mediterranean-inspired flavors, or you could serve the steaks alongside a fresh herb sauce like chimichurri or tahini dressing for extra flavor.
Storage Instructions
Keep Fresh: Got leftover cauliflower steaks? Pop them in an airtight container and keep them in the fridge for up to 4 days. They make great leftovers for quick lunches or easy side dishes during the week!
Make Ahead: You can prep these cauliflower steaks ahead of time by cutting and seasoning them up to 24 hours before cooking. Just keep them covered in the fridge until you’re ready to roast. This is super handy when you’re planning a big dinner or meal prep.
Warm Up: To enjoy your leftover cauliflower steaks, pop them in a 350°F oven for about 10 minutes until they’re heated through. You can also give them a quick zap in the microwave, though they won’t be quite as crispy. A quick trip under the broiler can help restore some of that nice roasted texture!
| Preparation Time | 10-15 minutes |
| Cooking Time | 25-30 minutes |
| Total Time | 35-45 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 200-250
- Protein: 15-20 g
- Fat: 5-10 g
- Carbohydrates: 35-40 g
Ingredients
- 2 medium-sized cauliflower heads
- Non-stick olive oil spray
- 1 teaspoon kosher salt
- 1/2 teaspoon ground black pepper (for use in separate portions)
- 1 teaspoon garlic powder (split into portions)
- 1 teaspoon paprika (split into portions)
- 1 teaspoon ground coriander (split into portions)
Step 1: Preheat the Oven and Prepare the Baking Sheet
Start by preheating your oven to 425°F (220°C).
Line a large, rimmed baking sheet with nonstick foil or high-heat-resistant parchment paper.
Then, spray the lined sheet with a good amount of olive oil to prevent sticking during roasting.
Step 2: Prepare the Cauliflower
Wash the cauliflower heads thoroughly under cold water.
Remove the outer leaves and trim just the very bottom of the core, ensuring to keep the core intact for stability.
Slice each cauliflower head into 3/4-inch-thick slices, being aware that the outer slices may fall apart; these can be roasted as florets alongside the cauliflower steaks.
Aim to get three solid steaks out of each cauliflower head.
Step 3: Arrange and Season the Cauliflower
Place the cauliflower steaks in a single layer on the prepared baking sheet.
Scatter any loose florets around the steaks.
Spray the tops of the steaks and florets with olive oil and generously sprinkle with half of your favorite seasonings.
This initial seasoning will infuse flavor as the cauliflower begins to roast.
Step 4: Roast and Flip the Cauliflower
Bake the cauliflower in the preheated oven for 15 minutes.
Carefully remove the baking sheet from the oven and, using two wide spatulas, gently flip the cauliflower steaks.
Spray the flipped side with more olive oil and sprinkle with the remaining spices to ensure even seasoning.
Step 5: Final Roasting and Serving
Return the baking sheet to the oven and continue roasting the cauliflower steaks until they are browned and fork-tender, approximately 10-15 more minutes.
Once done, serve the cauliflower steaks immediately while they’re warm and delicious.