This low-carb, low-calorie cauliflower will astonish everyone in flavors, texture and can be done with just 4 ingredients in less than 30 minutes.
It was a pleasant surprise when the family also complimented me on how delicious this was and I served it at lunch with a nice crispy salad.
I was already a fan of making our Baked Vegetable Fritters and Cauliflower Rice recipe so I knew we were going to enjoy this recipe as well.
These are so easy to make, you really won't need many ingredients, I have several seasoning suggestions and they're are all delicious.
Scroll down to my printable recipe card and start your way to a healthier you.
Step for Making Cauliflower Steaks
- Remove the outer green leaves from the head of the cauliflower but leave the stem at the bottom so it helps the steaks hold together
- Cut the cauliflower in half lengthwise through the center then cut thick slices, about 1 1/2-inch thick to have a heartier bite and stay intact (use any that crumble or fall off in salads or make cauliflower rice )
- Pan-fry, bake, or air fry using oil spray, salt, and pepper
- Note: additional suggestions, toppings, and spices in the recipe card below
Cooking Methods
- Baking: preheat oven to 400 degrees place on a parchment-lined baking pan, season, and bake for 24 minutes flipping once in between
- Pan Fried: heat 1 teaspoon oil or just air spray the tops and bottom of the cauliflower. Sear both side salt, pepper to taste for around 8 minutes for each side flipping once
- Air Fried: preheat air fryer to 350 degrees. Spray cauliflower with cooking spray, season, air fry 15 minutes flipping once in-between times.
Tips:
- use a serrated cutting knife
- make sure the slices are thick
- the middles hold the steaks in place remove the stalks after baking
- cook the cauliflower to your taste, use less time for a crispier bite
- other vegetables can be added see the additional suggestions
- I am not a fan of leftovers, these steaks are best served fresh
- rinse the cauliflower well before cooking
Additional Suggestions:
- thinly sliced onion
- top with teriyaki sauce and hoisin sauce
- add salsa to the top
- soy sauce and honey with ginger
- top with fresh fruits or just citrus slices
- top with a medley of beans of any kinds
- slices of any kinds of peppers
- any kinds of chutney can be added
- lots for sliced fresh garlic, oregano, lemon juice
- top with shredded cabbage
- medallion cut sweet potatoes or carrots
- mixed shredded stir fry can be added on top
- thinly sliced tomatoes or diced sprinkled with Parmesan and Romano cheese
- top with shredded zucchini
- sprinkle with Italian fresh herbs on top and lemon juice
- any kind of sauteed fish can be placed on top before baking or meat if you don't want a vegan style meal
- use any kinds of herbs and spices along with other fresh vegetable combinations and adapt away!
- Ingredients as shown: cauliflower, cooking spray, cajun spice, salt, pepper paprika, garlic, dried oregano
Other Healthy Recipes
Zucchini Pizza Crust
Air Fried Zucchini Fries
Keto Cauliflower Mashed Potatoes
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Easy Healthy Meals
If you were looking for a healthy recipe, this is it and can be a meal all in one pan.
The cauliflower can be great baked in the oven topped with any one of my suggestions above, or the perfect side dish for any meal.
There are so many possibilities to season this vegetable just the way you like it.
If you have a favorite ingredient you use to make this let us know in the comments.
Yield: 2

Cauliflower Steaks
This recipe is how to make delicious cauliflower steaks, step by steps with 3 style cooking
Prep time: 5 MinCook time: 15 MinTotal time: 20 Min
Ingredients
- 2 heads of whole cauliflower washed and sliced
- cooking spray,
- sprinkle evenly on both sides with cajun spice, salt, pepper, paprika, granulated garlic powder, dried oregano
- or choose a topping suggestion below
Instructions
- Remove the outer green leaves from the head of the cauliflower but leave the stem at the bottom so it helps the steaks hold together
- Cut the cauliflower in half lengthwise through the center
- Spray with cooking oil.
- Season as shown in the photo with above ingredients or pick a topping below of choice you prefer then choose a cooking method
- Baking: preheat oven to 400 degrees place on a parchment-lined baking pan, season, and bake for 24 minutes flipping once in between
- Pan Fried: heat 1 teaspoon oil or just air spray the tops and bottom of the cauliflower. Sear both side salt, pepper to taste for around 8 minutes for each side flipping once
- Air Fried: preheat air fryer to 350 degrees. Spray cauliflower with cooking spray, season, air fry 15 minutes flipping once in-between times.
- Topping Suggestions:
- salt, pepper, cooking oil
- thinly sliced onion
- top with teriyaki sauce and hoisin sauce
- add salsa to the top
- soy sauce and honey with ginger
- top with fresh fruits or just citrus slices
- top with a medley of beans of any kinds
- slices of any kinds of peppers
- any kinds of chutney can be added
- lots for sliced fresh garlic, oregano, lemon juice
- top with shredded cabbage
- medallion cut sweet potatoes or carrots
- mixed shredded stir fry can be added on top
- thinly sliced tomatoes or diced sprinkled with Parmesan and Romano cheese
- top with shredded zucchini
- sprinkle with Italian fresh herbs on top and lemon juice
- any kind of sauteed fish can be placed on top before baking or meat if you don't want a vegan style meal
- use any kinds of herbs and spices along with other fresh vegetable combinations and adapt away!
Nutrition Facts
Calories
148.22Fat (grams)
2.98Sat. Fat (grams)
0.48Carbs (grams)
27.08Fiber (grams)
14.34Net carbs
12.74Sugar (grams)
11.93Protein (grams)
11.12Sodium (milligrams)
2009.93Cholesterol (grams)
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These cauliflower steaks look so flavourful! I've been wanting to try this! I love all the topping suggestions too :)
ReplyDeleteI baked the cauliflower and the crispy exterior is truly delicious. I'm happy to have a new and easy way to serve cauliflower!
ReplyDeleteThese turn out so amazing. My 6 year old decided she like cauliflower so I'm always looking for great recipes and this is definitely one.
ReplyDeleteThanks for including air fryer instructions. I've been trying to use mine more and more and this was such an easy way to prepare this. So delicious!
ReplyDeleteMade this for dinner yesterday and it was delicious. Love all your recipes!
ReplyDeleteThey look really nice! I love the Italian herbal topping.
ReplyDeleteI love how healthy these are, I bet they would be great as appetizers too.
ReplyDeleteLove these cauliflower steaks... they look absolutely delicious..saving for later.
ReplyDeleteI LOVE cauliflower steaks and I almost always never get it to cut into a perfect steak until I read in your instructions to use a serrated knife! OMG changed my world! Love all the different topping suggestions. Kind of got my steak game sorted now! Thanks!
ReplyDeleteI love how crispy these cauliflower steaks turned out!
ReplyDeleteThese look delicious! I love all the topping options you gave, yum!
ReplyDeletedelicious
ReplyDeletedelicious
ReplyDeleteI have question, witch is best way fast fry
ReplyDelete