Roasted Cauliflower Steaks

4.71 from 707 votes
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Easy cauliflower steak recipe seasoned with salt, pepper, garlic powder, and paprika. Thick slices of this vegetable make for a hearty and satisfying plant-based meal.

Are you a fan of cauliflower? Try my low-carb recipes for risotto or mashed potatoes.

Serving platter with cauliflower steaks and green sauce.

Oven-roasted cauliflower steaks are just the right solution for a satisfying plant-based entree or side. This meal is made with fresh vegetables and seasonings that you can easily find in any pantry. After learning how to make cauliflower rice multiple ways, I couldn’t wait to turn this humble vegetable into the star of the plate!

Cauliflower has been a favorite nutritious substitute for grains, especially for those looking for a low-carb alternative and those on the Paleo or Whole30 diet. If you’re looking for a meatless meal option or on a plant-based diet, this recipe is a great choice to switch up dinner time.

How to cut cauliflower steaks

It’s best to use a large chef’s knife to trim the outer leaves, level the bottom stem, and cut the steaks. Depending on how large the head of cauliflower is, it will yield between two to three, perhaps four pieces.

I prefer two large slices from each head versus four smaller ones so that you produce a more hearty steak. Save the leftover cauliflower florets to make cauliflower rice, risotto, or grits.

Oil helps to brown the surface

Pouring oil over several cauliflower steaks on a sheet pan.

To prep, each steak gets drizzled with olive oil, which helps prevent the vegetable from sticking to the baking sheet. It also helps to create a more golden and crisp surface.

Add the seasoning

The neutral flavor of the cruciferous cauliflower infuses flavors effortlessly, and the pale cream-colored florets take on colors instantly. A seasoning blend of kosher salt, black pepper, garlic powder, and paprika adds savory notes and a beautiful hue.

This is where you can get creative! If you’d like, add some cumin, coriander, and cayenne pepper for a spicy Latin twist, or curry powder, turmeric, and garam masala for an Indian-inspired steak.

How to roast cauliflower steaks

Roasted cauliflower steaks on a sheet pan.

Thick slices cook on a baking sheet in a scorching oven, which allows them to be steamed and browned. Roasting ensures tender cooked cauliflower pieces with a golden crust for a delightful contrast in textures. The simple preparation allows creativity in flavors and sauces to serve with each steak.

There are two steps for cooking cauliflower steaks in the oven; steam first and then roast. This process all happens in one pan in a blazing hot 500-degree oven.

These veggie steaks are now ready to get roasted in a dry-heat environment of the oven. In about 15 minutes of cook time, the exterior becomes golden brown with crisp edges. It’s a beautiful contrast of textures and flavors!

Alternative methods

If you’re making just a few steaks at a time, you can cook them using the same method but in a large cast iron pan. Alternatively, the steaks can be cooked over medium-high heat in a skillet on both sides until fork tender.

I prefer the steam and then roast method, but feel free to try different ways and see what works best!

What to serve this with

I can’t wait to hear how you serve your steaks. Leave me a comment below so we can chat about more recipe ideas!

Closeup photo of a seasoned roasted cauliflower steak with dipping sauce.
Thick cut roasted cauliflower steaks on a serving platter.

Cover and steam until tender

To steam the cauliflower steaks, the baking tray is tightly covered with foil for the first five minutes of roasting. This process allows the moisture being released from the cell walls of the cut vegetable to turn into steam. The steam becomes trapped, allowing the hot moisture to cook the thick core and florets first. This step produces a more tender steak.

Roasted Cauliflower Steaks

Looking for a delicious vegetarian or vegan main course? Roasted cauliflower steaks pair nicely with various sauces and are a healthy and satisfying meal option.
4.71 from 707 votes
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Servings 4 servings
Course Entree
Cuisine American

Ingredients 
 

  • 2 heads cauliflower
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper
  • ½ teaspoon garlic powder
  • ½ teaspoon paprika
  • ¼ cup olive oil
  • 1 teaspoon chopped parsley

Instructions 

  • Preheat the Oven – Adjust the oven rack to the lower third position. Preheat to 500ºF (260ºC).
  • Slice the Cauliflower – Remove the outer green leaves from the head of the cauliflower and trim the stem. Using a large knife, cut the cauliflower in half lengthwise through the center. Cut a 1 ½-inch thick steak from each half.
    If the head is large, carefully cut one more steak from each cut side. Repeat the process with the other head of cauliflower. Trim any florets not connected to the stem. There should be about 4 to 8 pieces in total. Place them on a rimmed baking sheet.
  • Prepare the Seasoning – In a small bowl mix together salt, pepper, garlic powder, and paprika.
  • Season the Cauliflower – Drizzle olive oil on both sides of each steak. Evenly sprinkle the seasoning mixture on both sides, about ¼ teaspoon per side.
  • Roast the Cauliflower – Tightly cover the baking sheet with foil and bake for 5 minutes. Remove the foil and continue roasting for 10 minutes. Carefully flip each piece and roast one more time until a golden brown crust forms, about 6 to 8 minutes.
  • To Serve – Transfer to a serving platter and garnish with parsley.

Recipe Video

Equipment

Notes

  • Recipe Yield: 2 to 4 steaks depending on how large the cauliflower head is.
  • Sauce Pairings: Chimichurri or pesto sauce.

Nutrition Facts

Serves: 4 servings
Calories 150kcal (8%)Carbohydrates 9g (3%)Protein 4g (8%)Fat 12g (18%)Saturated Fat 2g (10%)Polyunsaturated Fat 2gMonounsaturated Fat 8gSodium 625mg (26%)Potassium 321mg (9%)Fiber 6g (24%)Sugar 3g (3%)Vitamin A 50IU (1%)Vitamin C 136.1mg (165%)Calcium 40mg (4%)Iron 0.7mg (4%)

Percent Daily Values are based on a 2000-calorie diet. All nutritional information is based on estimated third-party calculations. Each recipe and nutritional value will vary depending on the brands you use, measuring methods, and portion sizes per household.

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Jessica Gavin

I'm a culinary school graduate, cookbook author, and a mom who loves croissants! My passion is creating recipes and sharing the science behind cooking to help you gain confidence in the kitchen.

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152 Comments Leave a comment or review

  1. Sharon Reynolds says

    I made these and they were delicious! I put the spices directly into the olive oil, then used a brush to brush it on. I just made 2 “steaks” which fit into a pyrex casserole dish. I covered the dish with foil and baked mine at 450 (convection) for 10 min, then uncovered and baked for another 10, then flipped them over and baked for another 10. I didn’t make chimichurri sauce but instead sprinkled them with a bit of grated parmesan cheese when they came out of the oven.

  2. Roberta Soon says

    Made this last week. My family is not a big cauliflower fan but my son-in-law bought a lovely one, so I decided to try something different instead of a stir fry.
    To my surprise, it was all gone. They loved it. You managed to convert them. Thanks for sharing.

  3. Roberta Soon says

    Made this again as a side dish last night. My family now loves it more. They are now cauliflower converts. I do put slices of butter on them before baking. Salted butter takes them to a new high. Thanks so much for this recipe.

  4. Cindy Parks says

    My husband and loved this recipe. I made it just like suggested and the Chimichurri sauce as well. We are not eating meat right now it was a great alternative. I made the sauce in my Ninja. Definitely a repeat for lunch or dinner. Thanks

  5. DHiggs says

    I had all ingredients except for paprika so substituted cayenne pepper instead, however used 1/4tsp. Everyone loved this! Lots of flavor and it really did bring one of my favorite vegetables to a new height! Thanks so much for this recipe Jessica!

  6. Ellen says

    Thanks for the cooking tips — I’ve made cauli steaks often but kind of messed up some efforts because I wasn’t sure how to cook them. This is super helpful, thank you!

    Also wanted to share that I made a (vegetarian) “brown” gravy with mushrooms as topping for my meat-loving father — he was none the wiser and requested seconds and thirds 🙂 And I also use the steaks as a base for lentil bolognese or a veggie pilaf. It really helps non-cauliflower lovers (hard for me to believe they exist) make the transition to believers.

  7. Karin Snellock says

    This is great served with orzo, also cooked in the oven like a risotto with added stock and diced vegetables. When cooked, just top with the cauliflower for a hearty vegetarian meal.

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