This Roasted Cauliflower Steaks recipe is a flavorful, nutritious, and visually stunning way to enjoy cauliflower in its most elevated form. Thick slices of cauliflower are brushed with a spiced olive oil blend, roasted until golden and tender, and optionally topped with grated Parmesan for a perfectly crisp finish. Whether served as a hearty side dish or the star of a vegetarian meal, these steaks bring both comfort and flair to your dinner table. With minimal prep and maximum flavor, this is a go-to for weeknights, holidays, or even meal prep.
Preparation Time: 10 minutes
Cook Time: 25–30 minutes
Total Time: 35–40 minutes
Yield: 3–4 cauliflower steaks
Cuisine: Mediterranean / Plant-Based
Ingredients
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1 large head of cauliflower
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3 tablespoons olive oil
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1 teaspoon garlic powder
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1 teaspoon paprika
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½ teaspoon ground cumin (optional)
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Salt and black pepper to taste
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¼ cup (25g) grated Parmesan cheese (optional)
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1 tablespoon fresh parsley or thyme, chopped (optional, for garnish)
Step-by-Step Cooking Directions
Preheat the oven
Preheat your oven to 200°C (400°F).
Line a large baking sheet with parchment paper or lightly grease with olive oil to prevent sticking and promote even browning.
Prepare the cauliflower
Remove the outer leaves and trim the stem just enough so the cauliflower can sit flat—but keep the core intact to help hold the steaks together.
Slice the cauliflower vertically into ¾-inch thick steaks. Depending on the size of your cauliflower, you should get 3–4 steaks. Smaller florets that break off can be roasted alongside the steaks or saved for another use.
Season the steaks
In a small bowl, mix together olive oil, garlic powder, paprika, cumin (if using), salt, and black pepper.
Brush this spice mixture generously over both sides of each cauliflower steak. Be sure to get into the crevices for maximum flavor.
Bake the cauliflower steaks
Arrange the steaks in a single layer on the prepared baking sheet.
Roast in the preheated oven for 15 minutes, then carefully flip each steak with a wide spatula. Roast for an additional 10–15 minutes, or until golden brown and fork-tender.
Add the Parmesan (optional)
If using Parmesan, sprinkle it over the tops of the steaks during the final 5 minutes of baking. Let it melt into a crisp, golden crust.
Garnish and serve
Remove from the oven and sprinkle with fresh parsley or thyme for color and a burst of herbaceous flavor. Serve hot as a side or light main dish.
Nutritional Information (per steak – based on 4 servings)
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Calories: 130
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Protein: 4g
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Carbohydrates: 9g
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Fat: 10g
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Saturated Fat: 2g
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Fiber: 3g
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Sugar: 3g
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Sodium: 190mg
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Calcium: 10% DV
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Vitamin C: 90% DV
The Origins and Popularity of the Recipe
Roasted cauliflower steaks gained popularity as the plant-based movement embraced the idea of vegetables as centerpieces rather than side dishes. Inspired by traditional steak presentations, these thick slices mimic the substantial, satisfying nature of a meat entrée while delivering all the goodness of vegetables.
This recipe draws from Mediterranean and Middle Eastern influences, using garlic, paprika, cumin, and olive oil to bring depth and warmth. It’s now a staple in many modern kitchens, offering both a low-carb alternative and an elegant vegetarian dish for anyone seeking healthy, hearty meals.
Reasons Why You’ll Love the Recipe
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Bold flavor with minimal ingredients
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Crispy edges and tender interior
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Naturally low in carbs and gluten-free
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Impressive presentation for guests
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Easy to customize with different spices or sauces
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Kid- and crowd-friendly when paired with a dip
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Ready in under 40 minutes
Whether you’re aiming for Meatless Monday or just need a new vegetable side, this dish is endlessly satisfying.
Health Benefits
Cauliflower is not just delicious—it’s a powerhouse of nutrition:
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High in Vitamin C – boosts immune health and skin vitality
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Rich in fiber – supports digestion and satiety
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Contains antioxidants – may reduce inflammation and disease risk
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Low in calories and carbs – ideal for keto or diabetic-friendly diets
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Heart-healthy fats from olive oil – support good cholesterol levels
Add the optional Parmesan for calcium and protein, or skip it for a lighter, vegan version.
Serving Suggestions
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Serve with grilled salmon or chicken for a balanced plate
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Top with hummus, pesto, or chimichurri for a bold flavor contrast
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Add a dollop of Greek yogurt or herbed tahini sauce
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Pair with a quinoa salad or rice pilaf for a complete vegetarian meal
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Drizzle with balsamic glaze or lemon vinaigrette
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Make it a steak night centerpiece with crusty bread and red wine
Cooking Tips
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Cut evenly – Steaks should be uniform in thickness to cook consistently
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Roast at high heat – 200°C (400°F) creates the perfect crisp edges
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Don’t crowd the pan – Leave space between steaks for air circulation
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Use a wide spatula to flip – Keeps steaks from breaking apart
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Roast broken florets too – They get crispy and caramelized and make a great topping
Variations to Try
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Smoky version – Add smoked paprika or chipotle chili powder
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Asian twist – Use sesame oil, soy sauce, and sprinkle with sesame seeds
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Indian-spiced – Try turmeric, curry powder, and a yogurt drizzle
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Buffalo cauliflower steaks – Toss in hot sauce and serve with ranch
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Cheesy bake – Add shredded mozzarella or feta during the last 5 minutes
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Sweet and spicy – Glaze with maple syrup and cayenne pepper
Conclusion
These Roasted Cauliflower Steaks are proof that healthy eating doesn’t have to be boring. With rich spices, golden edges, and endless flexibility, this recipe will quickly become a regular on your menu. It’s an easy way to enjoy more vegetables in your diet while still feeling satisfied. Whether served as a side or enjoyed as a main, this dish is a celebration of simple ingredients done right—crispy, aromatic, and absolutely delicious.
FAQ
1. Can I make this recipe vegan?
Yes! Simply skip the Parmesan or use a vegan cheese alternative.
2. How do I keep the cauliflower steaks from falling apart?
Keep the core intact while slicing and handle with care when flipping. Use a wide spatula for support.
3. Can I make this in an air fryer?
Yes. Cook at 200°C (400°F) for about 10 minutes per side, depending on your air fryer model.
4. Can I prepare the cauliflower in advance?
Yes. You can slice and season the steaks a few hours ahead and refrigerate them until ready to bake.
5. What’s the best way to reheat leftovers?
Reheat in the oven or toaster oven at 180°C (350°F) for 5–10 minutes to restore crispness.
6. Can I freeze cauliflower steaks?
It’s best not to freeze them after cooking as the texture may suffer. You can freeze raw, seasoned steaks before baking.
7. How do I make this recipe spicier?
Add cayenne, chili powder, or a spicy sauce after baking.
8. What type of cauliflower works best?
Use a large, firm head to ensure you get solid, wide steaks. Choose fresh, tight heads for best results.
9. Can I grill the cauliflower steaks instead?
Yes! Grill over medium heat for 4–5 minutes per side until nicely charred and cooked through.
10. Can I use frozen cauliflower?
No, frozen cauliflower doesn’t hold its shape well enough for slicing into steaks. Use fresh only.