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Cauliflower Steaks

If you are a cauliflower fan then you are gonna love this cauliflower steak recipe.

You can prep these cauliflower steaks in just a few minutes and then roast them in the oven.

This is a quick and easy meal and they look gorgeous served on the plate. 

Our recipe is for a brush-on oil-based seasoning, but you can also marinade your cauliflower steaks for even deeper flavor. 

We used our oven for this one, too because our grill is on the fritz (-sob-) but a smokey marinade and hot coals will really help this “steak” get closer to STEAK.

Beautiful char on this option from Spend With Pennies.

You can always add the seasonings to a large container, glass bowl or baggie, add the cauliflower and let them sit for 30 minutes to an hour in the marinade for even more depth of flavor.

So if you are trying out Meat-free Mondays check out this recipe.

Table Of Contents

What are cauliflower steaks?

Cauliflower steaks are thick-cut pieces of cauliflower that somewhat resemble a beefsteak after they are cooked. 

The core of the cauliflower resembles a bone in a cut piece of bone-in steak.

But they are meat free and made purely with cauliflower and seasonings.

How to cut cauliflower steaks

The key to cutting cauliflower into steaks is to leave the core of the cauliflower intact. 

Doing this holds the cauliflower florets together when you cut through the core and create steaks.

Step 1: Remove the green leaves from the cauliflower head.

Step 2: Cut the bottom stem so that it is flush with the cauliflower. 

Step 3: Place the cauliflower so that it is sitting on the stem base.

Step 4: Start cutting the cauliflower into 1-1/2″ thick slices.

Note: You will have florets from the edges that aren’t attached to the core. Set those aside and store them for a secondary use.

How to make cauliflower steak

Making cauliflower steak is actually quite simple. The first thing that you do is cut the cauliflower into 1-1/2″ thick, flat pieces. 

Then you baste it in olive oil and seasonings. Finally, you roast it in the oven.

Our fast method is brushing on seasonings and then popping the tray into the oven (no waiting on a marinade or heating up the grill.)

The bottom line

A nice feature of cauliflower is that it absorbs the flavor of other ingredients. 

This is why cauliflower rice is so popular. You get a reduction in carbs with the texture of rice. 

While it may sound odd to try and turn a distinctly “cabbagey” vegetable into something that is more the shape of steak than the same flavor and texture, the trick is in heavy seasoning and a deep char. 

You will love this as a nice change from the same old canned veggie or frozen peas.

With cauliflower steaks you kind of get the flavor and texture of a steak but you are eating meat free and plant-based.

Cauliflower Steak Recipe

Cauliflower Steak Recipe

Yield: 4 steaks
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

This is an easy method for roasting cauliflower steaks in the oven. 

Ingredients

  • 1 large head of cauliflower
  • 1/4 c olive oil
  • 2 T lemon juice
  • 1 t paprika
  • 2 garlic cloves, minced
  • ½ t salt
  • More salt and pepper to taste at serving
  • Optional: Butter and lemon wedges for serving

Instructions

  1. Line a large baking sheet with parchment paper. 
  2. Remove the green leaves from the cauliflower. Then cut away the bottom stem but don't remove the center core.
  3. Cut the cauliflower into thick steaks that are about 1-1/2" thick. 
  4. Peel and mince the garlic cloves.
  5. Preheat the oven to 425F.
  6. Add the olive oil, lemon juice, paprika, minced garlic and salt and pepper to a mixing bowl and stir to mix.
  7. Place the cauliflower steaks on the baking sheet. 
  8. Using a basting brush, brush the tops of the steaks with half of the olive oil mixture.
  9. Roast the steaks for 15 minutes.
  10. Remove the pan from the oven, carefully. 
  11. Flip the steaks and then coat the top with the olive oil mixture. 
  12. Roast for another 15 minutes or until fork-tender.
  13. If desired, plate each with a pat of butter melting on each and a lemon wedge.

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 204Total Fat: 17gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 8mgSodium: 422mgCarbohydrates: 12gFiber: 6gSugar: 5gProtein: 4g

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