Roasted Cauliflower Steaks

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Roasted Cauliflower Steaks served with a homemade chimichurri sauce make the perfect vegetarian entree or side dish. Made right in the oven, these cauliflower steaks are good for you, easy to make, and taste seriously amazing.

167 CALORIES 15g CARBS 11g FAT 6g PROTEIN
3
Freestyle™ SmartPoints™ New!
(3 Old SmartPoints™)
(5 PointsPlus®)

These Roasted Cauliflower Steaks are a great way to prepare a hearty, tasty, vegetarian "steak" that can stand on its own as a delicious plant based entree. It's also a great alternative to making caulfilower mashed potatoes or roasted cauliflower if you are looking for some new cauliflower side dishes.

We eat a lot of cauliflower in our house since it is a veggie that both my toddler and husband love and these roasted cauliflower steaks are ranking up there are one of my favorite options lately. The edges get caramelized and browned, which brings out a nutty rich flavor that can be hard to develop in cauliflower with other cooking methods. It's also a great replacement for  a traditional steak for vegetarians since it has a meaty texture and stands up to lots of steak sauces and marinades, like the chumichurri in this recipe.

Roasted cauliflower steaks on a clay plate with chimichurri on top and a marble white background.

Also, as I try to incorporate more plant based meals, I love coming up with cauliflower steak meal ideas for Meatless Mondays and challenge myself to make even the most hardcore meat eater happy. So far we have tried it with chimichurri, steak sauce, Parmesan cheese and garlic, Middle Eastern seasoning, and teriyaki sauce just to name a few. I have included some more ideas below.

Cauliflower Steak Marinade and Sauce Ideas

Sicne 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 good, 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 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 these paleo and Whole30 dressings and sauces.

How do you cut a cauliflower into steaks?

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. Then cut the cauliflower in half. Moving out from the cut edge, slice the remaining cauliflower into 1-2 staks depending on thickness. For a good size caulfilower you should be able to get 3-4 steaks. You will have cauliflower leftover. Usually I just toss it on the same pan as the cauliflower steaks and serve it on the side or save it for later in the week.

Can I grill these? How long does it take to grill cauliflower steaks?

Absolutely! It takes between 15-20 minutes to a 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. 

What to serve with cauliflower steaks?

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, quionoa, 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.

Cauliflower steaks served with chimmichurri on speckled gray plate.

Do you enjoy making cauliflower steaks? What's your favorite way to prepare them. Let us know in the comments below.

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The Recipe

Roasted Cauliflower Steaks

PREP TIME: 5 Min
COOK TIME: 25 Min
TOTAL TIME: 30 Min
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Ingredients

US METRICS
  • 2 tbsp olive oil
  • Salt and pepper
  • 3 tbsp parsley, minced
  • 3 tbsp cilantro, minced
  • 1 U 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

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Instructions

  1. Preheat the oven to 400 degrees.
  2. 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.
  3. 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.
  4. 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.
  5. Serve the cauliflower steaks with the chimichurri drizzled on top.
Nutritional Facts
Serving Size: 1 steak with 2 tbsp sauce
Amount Per Serving
Calories 167
Calories from Fat 99
% Daily Value *
Total Fat 11g
17%
Saturated Fat 2g
8%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 238mg
10%
Total Carbohydrate 15g
5%
Dietary Fiber 6g
24%
Sugars 3g
Protein 6g

* 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.

Roasted Cauliflower Steaks
† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
† 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.
2 Comments
On Roasted Cauliflower Steaks
carnold
April 25, 2018 - 18:26
I get the 15 carbs and 6 dietary fiber. Where does the 6 sugar come from?
Is it net 11 carbs?
April 25, 2018 - 18:51
Thanks for catching that! I just updated it. It should be 3 grams of sugar, which comes from the cauliflower.
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