Cauliflower Steaks

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These Roasted Cauliflower Steaks turn simple cauliflower into a show-stopping dish with crispy edges, a tender center, and bold flavor from olive oil, seasoning, and chimichurri sauce. Perfect as a hearty vegetarian entrée or a versatile side, they bake up in just 30 minutes and can also be made in the air fryer or on the grill.

0 CAL 0g CARBS 0g FAT 0g PROTEIN
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There’s just something about cauliflower steaks that makes them feel a little fancy while still being incredibly simple to prepare. I love how versatile they are, you can keep them classic with just olive oil and seasoning, or dress them up with bold sauces and marinades for a totally different flavor every time. Whether you’re roasting, grilling, or even air frying, the cauliflower transforms into a hearty, caramelized centerpiece that’s just as good on its own as it is paired with your favorite sides.

 

Whole head of cauliflower surrounded by fresh herbs, garlic, olive oil, salt, and seasonings on a gray surface.

 

Before You Get Started

Here are some things you need to know before starting this recipe:

  • Choose the right cauliflower: Look for a heavy, large cauliflower when making steaks that have tightly formed florets. The larger the cauliflower, the more steaks you can get from one single cauliflower. With that said, you can roast any large florets in the same way, and they will taste amazing.
  • Slice thick for sturdiness: Aim for slices about 1½ inches thick. Thinner steaks cook quickly but are more likely to fall apart, while thicker ones hold their shape and develop a nice caramelized crust.
  • Dry the cauliflower well: If you rinse your cauliflower before cutting, make sure it's completely dry. Extra moisture can cause the steaks to steam instead of roast, preventing those golden, crispy edges.
  • Choose a sauce for garnish: Add extra flavor to the cauliflower by adding things like Parmesan cheese, fresh herbs, gremolata, vinaigrette, or dressing.

How to Cut Cauliflower Into Steaks

Cutting cauliflower into "steaks" isn't as scary as it sounds! Here's how to do it:

  1. Choose the right cauliflower: The first key to cutting the cauliflower into steaks is actually choosing the right cauliflower. Make sure to choose a large head of cauliflower with closely formed florets. It should feel heavy and dense.
  2. Remove leaves: The easiest way to cut a cauliflower into steaks is to start by removing the green leaves around the bottom. Make sure you have a nice flat bottom so it stands up on your cutting board.
  3. Cut into steaks: Then cut the cauliflower in half. Moving out from the cut edge, slice the remaining cauliflower into 1-2 steaks depending on thickness. For a good-sized cauliflower, you should be able to get 3-4 steaks.
  4. Extra cauliflower florets: You will have a cauliflower leftover. Usually, I just toss the cauliflower florets on the same pan as the cauliflower steaks and serve them on the side or save them for later in the week.

Cauliflower Steak Flavor Ideas

Since cauliflower is a pretty blank slate and can use some extra flavor, I almost always pair it with a quick marinade or a sauce. To be honest, I find that a sauce works just as well, if not better, than a marinade since cauliflower doesn't absorb marinade that well.

Here are some of my favorites that can be used as a sauce, marinade, or both.

  • Chimichurri: I have always loved pairing chimichurri with steak, so pairing it with a cauliflower steak was a no-brainer. The bright sauce made with parsley, cilantro, red wine vinegar, garlic, and a touch of heat is a classic that works every time.
  • Teriyaki: The sweet and savory notes of teriyaki sauce work really well for cauliflower. Brush the cauliflower with the teriyaki sauce before baking and drizzle some extra on top before serving. If you want a natural option, check out this healthy homemade teriyaki sauce.
  • Parmesan and garlic: It's hard to beat anything covered in garlic and cheese. Combine the olive oil for the cauliflower steaks with minced garlic and your favorite dried herbs. Brush this on the cauliflower steaks before roasting and then top with Parmesan cheese and lemon juice before serving.
  • Middle Eastern: We eat a lot of Middle Eastern-inspired food, and the flavor combination is great for cauliflower. My go-to is using za'atar, a spice blend that has sesame seeds, oregano, thyme, and sumac. You could also make your own Middle Eastern spice blend with cumin, thyme, oregano, garlic powder, onion powder, and allspice.
  • Store-bought sauces and marinades: Don't shy away from experimenting with store-bought marinades and sauces. Cauliflower takes on flavor well and can be paired with all types of sauce, from buffalo sauce to lemon pepper to steak sauce. I also really enjoy them drizzled with your favorite vinaigrette and some fresh herbs and nuts.

How to Grill Cauliflower Steaks

It takes between 15 and 20 minutes to grill a cauliflower steak. Just follow the same instructions as roasting, but place them on the grill instead, over medium heat. Depending on the thickness, you will want to grill them for 6-10 minutes per side.

How to Bake Cauliflower Steaks

Preheat your oven to 425°F, then brush both sides of the cauliflower slices with olive oil and season generously with salt, pepper, and any spices you love. Arrange them in a single layer on a baking sheet lined with parchment paper (this helps prevent sticking).

Roast the steaks for 20–25 minutes, flipping them carefully halfway through so they brown evenly on both sides. Once they're tender in the center and golden at the edges, take them out and drizzle with chimichurri or your favorite sauce.

How to Make Cauliflower Steaks in the Air Fryer

Preheat your air fryer to 375°F, then brush the cauliflower steaks with olive oil and season them just as you would for roasting. Place the steaks in a single layer in the basket, making sure not to overcrowd them. Depending on the size of your air fryer, you may need to cook in batches. Cook for about 14–16 minutes, flipping once halfway through. For extra flavor, finish them with a drizzle of sauce or a sprinkle of fresh herbs before serving.

Steaming Cauliflower Steaks

If you like the cauliflower steaks to be softer, then consider steaming them lightly before roasting them. The easiest way to do this is to simply cover the baking sheet with foil for the first 5-10 minutes of roasting. As the cauliflower cooks, it will release liquid and gently steam.

Then simply remove the foil and let the steaks brown and roast. This step is a great option if your steaks are very thick or if you prefer a softer cauliflower.

Roasted cauliflower steaks plated with vibrant green chimichurri sauce and cracked black pepper.

What to Serve With Cauliflower Steaks

Since these cauliflower steaks aren't high in protein, pair these steaks with some protein. For a plant-based option, add some Pesto Chickpeas, Lentil Falafel, or Tuscan White Beans. For a more traditional protein, add some Grilled Chicken, Pork Tenderloin, or Lemon Pepper Salmon.

There are so many good options for side dishes to serve with cauliflower steaks. Since the cauliflower on its own isn't always filling, I almost always reach for a whole grain or legume on the side. Think about using farro, quinoa, rice, couscous, beans, or lentils.

Polenta is another great option, especially with the roasted cauliflower steaks. Make up a big batch of creamy polenta, some roasted tomatoes, roasted cauliflower steaks, and fresh basil, and you have a comfort meal you will want to eat again and again.

Storage and Reheating

Here's how to keep leftover cauliflower steaks fresh throughout the week:

  • Store: Keep leftover cauliflower steaks in an airtight container in the refrigerator for up to 3–4 days. Store any sauce (like chimichurri) separately so the cauliflower doesn't get soggy.
  • Reheat: Warm in the oven at 375°F for 8–10 minutes, or in the air fryer for 5–6 minutes, until heated through and crisped back up. You can also reheat in a skillet with a little olive oil for extra caramelization.
  • Avoid microwaving: While it works in a pinch, the microwave makes the cauliflower soft and less crispy.

Frequently Asked Questions

Here are some of the most commonly asked questions about making cauliflower steaks:

Cauliflower steak simply tastes like roasted cauliflower! It's thick-sliced cauliflower that is roasted or grilled with oil and any seasonings you like.

When cauliflower is roasted, it has a slightly nutty flavor, and the edges get caramelized and toasted. Most of the flavor will come from the seasoning, sauces, and garnishes you use. 

 

There is no need to boil cauliflower steaks before roasting or grilling them. With that said, if you like the cauliflower very soft or have very thick steaks, you can steam them first. Simply cover the baking sheet with foil for the first 5-10 minutes of cooking to gently steam the cauliflower before it roasts.

 

The key is keeping part of the stem/core intact, since that's what holds the florets together. A sharp chef's knife also helps you cut clean slices. Don't worry if some pieces crumble—just roast them alongside the steaks.

 

Yes! Slice the cauliflower into steaks up to 24 hours in advance and store them in an airtight container or wrapped in plastic in the fridge. When you're ready to cook, just brush with olive oil, season, and roast, grill, or air fry.

 

Close-up of golden roasted cauliflower steaks topped with fresh chimichurri sauce on a beige plate.
The Recipe
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Cauliflower Steaks

0 CAL 0g CARBS 0g FAT 0g PROTEIN
PREP TIME: 5 Min
COOK TIME: 25 Min
TOTAL TIME: 30 Min
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Ingredients

US METRICS
  • 1 large cauliflower
  • 2 tbsp olive oil
  • Salt and pepper
  • 3 tbsp parsley, minced
  • 3 tbsp cilantro, minced
  • 1 clove garlic, minced
  • 1 tbsp red wine vinegar
  • 1 tbsp water
  • 1/4 tsp kosher salt
  • 1/8 tsp black pepper
  • 1/8 tsp red pepper flakes

Instructions

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1

Preheat the oven to 425 degrees. Remove the green stems around the base of the cauliflower. Slice the cauliflower in half. Moving away from the center, cut the cauliflower into steaks. You should be able to get four steaks from a large cauliflower. You will have some extra cauliflower left. You can save it or roast it alongside the steaks.

Whole cauliflower partially sliced in half on a wooden cutting board with seasoning ingredients around.
2

Brush the steaks with olive oil on both sides and sprinkle with salt and pepper. Place on a baking sheet. Bake for 20-25 minutes, carefully flipping halfway through so they brown on both sides.

Raw cauliflower steaks seasoned with salt, pepper, and olive oil on a parchment-lined baking sheet.
3

Meanwhile make the chimichurri by combining the remaining ingredients. This can be done by hand or in a food processor if you don't want to mince the herbs and garlic.

Glass bowl filled with freshly made chimichurri sauce with parsley, onions, and olive oil.

Equipment

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Nutritional Facts
Serving Size: 1 steak
Amount Per Serving
Calories 0
Calories from Fat 0
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 0mg
0%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
0%
Sugars 0g
Protein 0g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

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About the author Meet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
† We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
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