FREE 5-Ingredient Recipe EBook
- Try My Cauliflower Steak Recipe For A Fun New Way To Cook This Veggie
- Ingredients & Substitutions
- How To Cut Cauliflower Steaks
- Cooking Instructions
- My Recipe Tips
- Cauliflower Steak (Roasted Or Grilled) Recipe card
- Seasoning Variations
- Serving Ideas
- More Easy Cauliflower Recipes
- Recipe Reviews
Try My Cauliflower Steak Recipe For A Fun New Way To Cook This Veggie
You know I love grilling and roasting cauliflower , but here’s a fun and different way to do both. No, this cauliflower steak isn’t quite the same as a ribeye steak or my beloved filet mignon , and it sure gets people talking being called a “steak”. Here’s why I love it anyway:
- Earthy, nutty flavor with caramelized edges – The earthy richness of the cauliflower becomes even sweeter as it caramelizes and becomes tender. But those crispy edges are my favorite part of all!
- Just 4 simple ingredients – Plus salt and pepper. This dish doesn’t require a lot of effort or running to the store. I love that I can make it on a whim.
- On the table in just 30 minutes – With minimal prep and fast cook time, cauliflower steak is perfect for busy days when you want a nutritious meal without spending hours in the kitchen.
- Options for roasting or grilling – Just like my cabbage steaks , these get their name because of how they are cut, and there are two ways I cook them — roasted cauliflower steaks or grilled cauliflower steaks. I make them year round! They’re perfect for your cookouts in the summer, holiday meals in the winter or spring, or just regular weeknights whenever .
No matter what you think of the name, cauliflower steaks do make a flavorful, satisfying vegetarian meal — or you know, just a side dish if you still have to have your meat like I do. Make them with me!
Ingredients & Substitutions
Here I explain the best ingredients for my cauliflower steak recipe, what each one does, and substitution options. For measurements, see the recipe card .
- Cauliflower – My recipe calls for two medium cauliflower heads, because one really doesn’t make that many cauliflower steaks (just 2 from each). With larger ones, I usually get 3 from each, but you may need to increase the amounts of the oil and seasonings a bit.
- Olive Oil – Helps the spices stick and adds flavor. Ghee (for a buttery taste) or avocado oil would also work well. I don’t recommend using butter, which tends to burn too easily.
- Seasoning – Sea salt, black pepper, paprika , and garlic powder . I often add a teaspoon of Italian seasoning as well, though I didn’t include it in this basic recipe. See variations below for other seasoning options!
How To Cut Cauliflower Steaks
Cutting cauliflower into steaks is quite easy, but I thought it would be helpful for you to see a visual of how I do it:
- Remove excess outer leaves from cauliflower head. You don’t have to remove all of them at this point, because they become easier to remove after slicing.
- Cut into thick slices. Place the cauliflower on a cutting board, stem side up. Using a sharp knife , cut into slabs, about 3/4 inch thick. (You can remove any stray leaves now.) You’ll get 2-3 full slices from each head. See my tips below for what to do with the rest!
<img loading=“lazy” src=“https://www.wholesomeyum.com/wp-content/uploads/2023/01/wholesomeyum-Cauliflower-Steak-Roasted-Or-Grilled-4.jpg" onerror=“this.onerror=null;this.src=‘https://blogger.googleusercontent.com/img/a/AVvXsEhe7F7TRXHtjiKvHb5vS7DmnxvpHiDyoYyYvm1nHB3Qp2_w3BnM6A2eq4v7FYxCC9bfZt3a9vIMtAYEKUiaDQbHMg-ViyGmRIj39MLp0bGFfgfYw1Dc9q_H-T0wiTm3l0Uq42dETrN9eC8aGJ9_IORZsxST1AcLR7np1koOfcc7tnHa4S8Mwz_xD9d0=s16000';" alt=“Cauliflower with part sliced off and preparing to slice a whole “steak” from it. - 5”>
Cooking Instructions
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .
Once you’ve sliced your cauliflower (see my pictures above), just mix together the olive oil, paprika, garlic powder, sea salt, and black pepper in a small bowl. Brush the olive oil mixture over both sides of the cauliflower steaks, then choose your cooking method…
Roasted Cauliflower Steak:
Roasting is the most versatile. I can do it no matter the weather, and it brings out a sweet, nutty flavor. Simply pop the pan of cauliflower steaks in the oven on a lined sheet pan. ( This is my favorite baking sheet , as it doesn’t warp or lose its non-stick surface.)
Roast until fork tender, golden brown, and caramelized , flipping about halfway through. (See below for how they should look when done.) I garnish mine with a sprinkle of fresh parsley, but this is optional.
Grilled Cauliflower Steak:
Grilling adds a unique charred flavor and crispy edges. And I definitely prefer this method when it’s too hot to turn on the oven!
To grill them, place cauliflower steaks on the grill and close the lid. Flip halfway through cooking, cover again, and continue grilling until tender and browned.
My Recipe Tips
- Dry the cauliflower well after washing. This helps the outside brown nicely and the seasonings adhere better. Water on the surface tends to cause a steaming effect.
- Cut the steaks to the same thickness. This ensures that they will cook at the same rate. I recommend 3/4 inch thickness, as this is the perfect balance between keeping them intact and having lots of surface area for browning.
- Let the cauliflower steaks caramelize. They become tender a bit before they brown and caramelize, but stop cooking them too soon. Look for a nice golden color and crispy edges, like my pictures here. The flavor isn’t the same without them!
- Repurpose the extra cauliflower florets. When you cut the slabs of cauliflower, the ends will fall apart into florets. You can just roast them on the same sheet pan with the cauliflower steaks if you’re using that method, or make my roasted cauliflower or air fryer cauliflower separately another day. If you’re grilling your cauliflower steaks, I now have a method for grilling the cauliflower florets , too.
Recipe Video
Ingredients
Tap underlined ingredients to see the ones I use.
- 2 heads Cauliflower ▢
- 2 tbsp Olive oil ▢
- 1/2 tsp Sea salt ▢
- 1/2 tsp Black pepper ▢
- 1 tsp Paprika ▢
- 1/2 tsp Garlic powder ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- Preheat the oven to 425 degrees F (218 degrees C). Line a baking sheet with parchment paper.
- Cut the cauliflower heads into slices, about 3/4 inch thick, and place onto the baking sheet. (You’ll get 2-3 full slices from each head, but the ends will likely fall apart into florets, so you can just use those for another recipe, or roast them on the same sheet pan.)
- In a small bowl, mix together the olive oil, sea salt, ground black pepper, paprika, and garlic powder. Brush the olive oil mixture over the cauliflower steaks on both sides.
- Oven method: Bake cauliflower steaks in the oven for 10 minutes . Flip and bake for another 10-15 minutes , or until tender and browned. Grill method: Preheat the grill over medium heat. Place the cauliflower steaks on the grill, close the lid, and cook for 5 minutes . Flip, cover, and cook for 4-5 more minutes , until tender and browned.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 cauliflower steak
- Tips: Check out my recipe tips above to help you get evenly cooked cauliflower steaks with perfectly caramelized edges, and for ways to repurpose any leftover florets.
- Seasoning variations: See my other seasoning options for ways to jazz up this basic recipe.
- Store: Transfer leftover cauliflower steak to an airtight container, and keep in the fridge for up to 5 days. You can easily reheat the leftovers, or chop them up for other recipes. I’ve used them to make a smaller version of my roasted cauliflower salad , or added some marinara and shredded cheese to make “cauliflower parmesan”.
- Meal prep: Slice the cauliflower ahead of time and store in the refrigerator. It will last about 4 days before you have to cook it.
- Reheat: Do it in a skillet over medium heat (~1 minute per side), in a 350 degree F oven (~10 minutes), or just the microwave (~1 minute as well). You can also grill over indirect heat, but I think that’s too much work for just reheating!
- Freeze: Allow the cauliflower steaks to cool completely, then freeze for up to 3 months. I recommend lining parchment paper between the slices to prevent sticking.
- Note on nutrition info: The nutrition info below uses 1 head of cauliflower (even though the recipe calls for 2 heads), because you end up using about half of each head for the steaks — the remainder falls apart into florets.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
Add Your NotesYour Notes
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Cauliflower Steak Recipe (Roasted Or Grilled)
Seasoning Variations
Like most veggies, you can season cauliflower steak recipes in many different ways! Here are some unique variations I’ve tried:
- Montreal Seasoning – Instead of the seasonings above, use 2-3 teaspoons of Montreal steak seasoning . I think this works particularly well with the smoky flavors in grilled cauliflower steak.
- Ranch – Season with 2-3 teaspoons of either storebought or my homemade ranch seasoning instead.
- BBQ – For BBQ cauliflower steaks, brush with a layer of BBQ sauce halfway through baking or grilling.
- Chimichurri – One of my favorites! Brush both sides of the cauliflower with chimichurri sauce before you cook. To make this version look festive for the holidays, I add a sprinkle of pomegranate seeds and chopped pecans at the end.
- Buffalo – This is similar to my my buffalo cauliflower recipe , except in cauliflower steak form! Just brush the same buffalo sauce mixture over them halfway through cooking.
- Garlic Parmesan – Before cooking, brush the cauliflower with the herby garlic parmesan sauce from my whole roasted cauliflower recipe . Sometimes I take a shortcut and just use basil pesto I often have stashed in my freezer, but this works better if you brush it on halfway through.
- Spiced – Add 1/2 teaspoon of cumin or curry powder, and a dash of cayenne pepper if you like heat. This version has cozy vibes, so I like it best when I make my cauliflower steaks roasted. A drizzle of tahini sauce at the end puts it over the top!
- Caribbean – For a zesty kick, swap 2-3 teaspoons of my jerk seasoning for the spices here.
Serving Ideas
You can easily serve my cauliflower steaks recipe as a main course, but I serve them as a side to a protein more often. Choose your favorite type:
- Grilled Ideas – If you already have the grill on, might as well make a grilled main dish to go with your grilled cauliflower steak! Some of my favorites are grilled chicken kabobs , grilled salmon , or for a special occasion, grill lobster or grilled steak . I also like to add grilled zucchini or patty pan squash in the summer months.
- Roasted Ideas – My roasted cauliflower steak recipe bakes at 425 degrees F, so you can make another baked dish together (even if you don’t have double ovens), as long as it needs the same temperature. Try my baked chicken legs , balsamic chicken , or jerk salmon . Just rotate the positions of your pans halfway through.
- Stovetop Ideas – My honey garlic pork chops , sirloin tip steak , or pan fried tilapia are quick and easy. Sometimes I add sauteed eggplant or sauteed asparagus , too.
- Salads – My egg salad recipe is an easy way to add protein if you want a meatless meal. Otherwise, make my grilled chicken salad if you’re grilling, chicken Caesar salad for a simple option, or antipasto salad for something more hearty.
More Easy Cauliflower Recipes
Cauliflower recipes can be so versatile — you can turn this vegetable into almost anything! Here are some other fun ways I like to transform it into something totally different:
Free Printable: Low Carb & Keto Food List
- Want The Keto Cheat Sheet Printable PDF System?
- The Basic Keto Meal Formula
- Understanding Macros
- Keto Food Swaps
- Keto Food List
- Electrolyte Basics
- Keto Diet Types
- Want The Keto Cheat Sheet Printable PDF System?
- Recipe Reviews
Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.
You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System + EBooks (Only $37)
The Basic Keto Meal Formula
Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.
Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.
Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.
| Pick A Protein | Pick A Veggie | Add Fat |
|---|---|---|
| Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison | Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery | Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil |
Understanding Macros
Macros are macronutrients for short. They include fat, protein, and carbohydrates.
You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.
Carbs Are A Limit.
Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.
A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.
“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.
A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.
Protein Is A Goal.
Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].
“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.
Fat Is A Lever.
Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.
A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).
Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.
Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.
“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.
Keto Food Swaps
One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.
So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .
Keto Swaps For Breakfast
| Instead Of This… | Eat This |
|---|---|
| Pancakes | Almond flour pancakes or coconut flour pancakes |
| Oatmeal | Keto oatmeal with hemp seeds |
| Cinnamon rolls | Fathead cinnamon rolls |
| Cereal | Keto nut granola |
| Muffins | Almond flour muffins or coconut flour muffins |
| Donuts | Almond flour donuts |
| Scones | Almond flour scones |
| High-sugar smoothies | Smoothie with berries or avocado |
| Hash browns | Cauliflower hash browns |
| Breakfast casserole | Breakfast casserole with no potatoes |
| Egg whites | Whole eggs |
| Turkey bacon | Bacon |
| Waffles | Chaffles |
Keto Swaps For Bread
| Instead Of This… | Eat This |
|---|---|
| Bagels | Fathead bagels |
| English muffin | Almond flour English muffin |
| White bread | Keto white bread |
| Multigrain bread | Coconut flour bread with seeds |
| Tortillas for wraps | Coconut flour tortillas |
| Corn taco shells | Cheddar cheese taco shells |
| Burger buns | Oopsie rolls , portobello mushroom caps |
| Breadsticks | Cauliflower breadsticks |
| Biscuits | Almond flour biscuits |
| Cornbread | Almond flour cornbread |
| Croutons | Parmesan crisps |
| Rice | Cauliflower rice , konjac rice |
Keto Swaps For Meals & Side Dishes
| Instead Of This… | Eat This |
|---|---|
| Breaded wings | Crispy air fryer wings (unbreaded) |
| Low-fat meat & poultry | High-fat cuts, or cook low-fat cuts with fat |
| Mashed potatoes | Mashed cauliflower |
| Roasted potatoes | Roasted or fried radishes |
| Tacos | Taco salad |
| Pizza | Fathead crust , chicken crust , or cauliflower crust pizza |
| Lasagna | Eggplant lasagna |
| Potato salad | Cauliflower “potato” salad |
| French fries | Jicama , rutabaga , or zucchini fries |
| Tater tots | Cauliflower tots |
| Wraps | Lettuce wraps , almond flour tortillas |
| Sushi | Naruto-style or homemade rice-free sushi |
| Breaded chicken or fish | Breaded cuts with almond flour or pork rinds |
| Spaghetti | Zoodles , spaghetti squash , shirataki noodles, kelp noodles |
Keto Swaps For Snacks & Sauces
| Instead Of This… | Eat This |
|---|---|
| Nachos | Cheese crisps |
| High-sugar fruit | Berries & other keto fruits |
| Crackers | Almond flour crackers |
| Hummus | Cauliflower hummus |
| Soft pretzels | Fathead pretzels |
| Popcorn | Puffed cheese |
| Granola bars | Grain-free granola bars |
| Jam | Sugar-free berry chia jam |
| Sweet fruity yogurt | Full-fat plain Greek yogurt with berries |
| Sweet salad dressing | Ranch , blue cheese , or plain vinaigrette |
| Ketchup | Mustard and/or sugar-free ketchup |
| BBQ sauce | Sugar-free BBQ sauce |
| Sweetened peanut butter | Natural, sugar-free nut butters |
| Light mayo | Avocado oil mayo |
| Maple syrup | Sugar-free, maple flavored syrup |
| Potato chips | Zucchini chips , pepperoni chips , pork rinds |
Keto Swaps For Cooking & Baking
| Instead Of This… | Eat This |
|---|---|
| Sugar | Monk fruit or allulose |
| Powdered sugar | Powdered monk fruit or allulose |
| White flour | Almond or Coconut flour (use in tested recipes) |
| Making baked goods soft/chewy | Xanthan gum, flax seed meal, psyllium husk powder |
| Breadcrumbs | Pork rinds or almond flour |
| Margarine | Butter, coconut oil, or ghee |
| Vegetable oil | Olive or avocado oil |
| Bananas | Banana extract |
| Chocolate chips | Sugar-free chocolate chips |
| Cornstarch or flour roux | Xanthan gum or gelatin powder (used at the end) |
| Simple syrup | Dissolve monk fruit allulose blend in water over heat |
Keto Swaps For Drinks
| Instead Of This… | Eat This |
|---|---|
| Lemonade | Water with lemon |
| Soda | Flavored sparkling water |
| Milk | Almond milk, coconut milk, heavy cream |
| Latte | Butter coffee |
| Coffee creamer | Heavy cream |
| Sweet wine | Dry wine |
| Beer | Ultra light beer |
| Mixed drinks | Hard liquor with soda + lemon |
If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .
Keto Food List
When looking for a keto cheat sheet printable, the most-requested information is a keto food list.
The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!
Foods To Eat On Keto
- Leafy greens – Such as spinach, chard, and lettuce.
- Above-ground veggies – Such as peppers, zucchini, and cauliflower.
- Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
- Natural meats – Such as beef, lamb, and pork.
- Berries – Such as raspberries, blackberries, and strawberries.
- Avocados
- Unsweetened nut milks – Such as almond milk and coconut milk.
- Almond flour and coconut flour
- Eggs
- Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.
Foods To Avoid On Keto
- White flour & sugar
- Rice & grains – Such as barley, wheat, and corn.
- Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
- Cereal
- Processed food – Such as granola bars, candy
- Most fruit – Such as apples, bananas, and grapes
- Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
- Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
- Starchy veggies – Such as peas, carrots, and beets.
- Potatoes – Such as sweet potatoes and white potatoes.
That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:
Get The Keto Cheat Sheet System PDF (Only $37)
Electrolyte Basics
Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.
For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .
The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.
Here’s your keto diet cheat sheet for getting electrolytes from food:
| Sodium | Magnesium | Potassium |
|---|---|---|
| Bone broth Boullion cubes Bacon Salted nuts Pickles | Seaweed Seeds Nuts Avocado Leafy greens | Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork |
Keto Diet Types
People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.
Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.
Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!
- Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
- Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
- Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
- Low Carb – Up to 50-100g net carbs daily, less strict.
For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)
Cauliflower Steak (Roasted Or Grilled)
This easy grilled or roasted cauliflower steak recipe is crispy, tender and caramelized, with simple ingredients: oil, spices, salt & pepper.
Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/cauliflower-steak/
Ingredients
- 2 heads Cauliflower
- 2 tbsp Olive oil
- 1/2 tsp Sea salt
- 1/2 tsp Black pepper
- 1 tsp Paprika
- 1/2 tsp Garlic powder
Instructions
- Preheat the oven to 425 degrees F (218 degrees C). Line a baking sheet with parchment paper.
- Cut the cauliflower heads into slices, about 3/4 inch thick, and place onto the baking sheet. (You’ll get 2-3 full slices from each head, but the ends will likely fall apart into florets, so you can just use those for another recipe, or roast them on the same sheet pan.)
- In a small bowl, mix together the olive oil, sea salt, ground black pepper, paprika, and garlic powder. Brush the olive oil mixture over the cauliflower steaks on both sides.
- Oven method: Bake cauliflower steaks in the oven for 10 minutes . Flip and bake for another 10-15 minutes , or until tender and browned. Grill method: Preheat the grill over medium heat. Place the cauliflower steaks on the grill, close the lid, and cook for 5 minutes . Flip, cover, and cook for 4-5 more minutes , until tender and browned.
Maya’s Recipe Notes
Serving size: 1 cauliflower steak
- Tips: Check out my recipe tips above to help you get evenly cooked cauliflower steaks with perfectly caramelized edges, and for ways to repurpose any leftover florets.
- Seasoning variations: See my other seasoning options for ways to jazz up this basic recipe.
- Store: Transfer leftover cauliflower steak to an airtight container, and keep in the fridge for up to 5 days. You can easily reheat the leftovers, or chop them up for other recipes. I’ve used them to make a smaller version of my roasted cauliflower salad , or added some marinara and shredded cheese to make “cauliflower parmesan”.
- Meal prep: Slice the cauliflower ahead of time and store in the refrigerator. It will last about 4 days before you have to cook it.
- Reheat: Do it in a skillet over medium heat (~1 minute per side), in a 350 degree F oven (~10 minutes), or just the microwave (~1 minute as well). You can also grill over indirect heat, but I think that’s too much work for just reheating!
- Freeze: Allow the cauliflower steaks to cool completely, then freeze for up to 3 months. I recommend lining parchment paper between the slices to prevent sticking.
- Note on nutrition info: The nutrition info below uses 1 head of cauliflower (even though the recipe calls for 2 heads), because you end up using about half of each head for the steaks – the remainder falls apart into florets.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)
FREE 5-Ingredient Recipe EBook
- Try My Cauliflower Steak Recipe For A Fun New Way To Cook This Veggie
- Ingredients & Substitutions
- How To Cut Cauliflower Steaks
- Cooking Instructions
- My Recipe Tips
- Cauliflower Steak (Roasted Or Grilled) Recipe card
- Seasoning Variations
- Serving Ideas
- More Easy Cauliflower Recipes
- Recipe Reviews
Try My Cauliflower Steak Recipe For A Fun New Way To Cook This Veggie
You know I love grilling and roasting cauliflower , but here’s a fun and different way to do both. No, this cauliflower steak isn’t quite the same as a ribeye steak or my beloved filet mignon , and it sure gets people talking being called a “steak”. Here’s why I love it anyway:
- Earthy, nutty flavor with caramelized edges – The earthy richness of the cauliflower becomes even sweeter as it caramelizes and becomes tender. But those crispy edges are my favorite part of all!
- Just 4 simple ingredients – Plus salt and pepper. This dish doesn’t require a lot of effort or running to the store. I love that I can make it on a whim.
- On the table in just 30 minutes – With minimal prep and fast cook time, cauliflower steak is perfect for busy days when you want a nutritious meal without spending hours in the kitchen.
- Options for roasting or grilling – Just like my cabbage steaks , these get their name because of how they are cut, and there are two ways I cook them — roasted cauliflower steaks or grilled cauliflower steaks. I make them year round! They’re perfect for your cookouts in the summer, holiday meals in the winter or spring, or just regular weeknights whenever .
No matter what you think of the name, cauliflower steaks do make a flavorful, satisfying vegetarian meal — or you know, just a side dish if you still have to have your meat like I do. Make them with me!
Ingredients & Substitutions
Here I explain the best ingredients for my cauliflower steak recipe, what each one does, and substitution options. For measurements, see the recipe card .
- Cauliflower – My recipe calls for two medium cauliflower heads, because one really doesn’t make that many cauliflower steaks (just 2 from each). With larger ones, I usually get 3 from each, but you may need to increase the amounts of the oil and seasonings a bit.
- Olive Oil – Helps the spices stick and adds flavor. Ghee (for a buttery taste) or avocado oil would also work well. I don’t recommend using butter, which tends to burn too easily.
- Seasoning – Sea salt, black pepper, paprika , and garlic powder . I often add a teaspoon of Italian seasoning as well, though I didn’t include it in this basic recipe. See variations below for other seasoning options!
How To Cut Cauliflower Steaks
Cutting cauliflower into steaks is quite easy, but I thought it would be helpful for you to see a visual of how I do it:
- Remove excess outer leaves from cauliflower head. You don’t have to remove all of them at this point, because they become easier to remove after slicing.
- Cut into thick slices. Place the cauliflower on a cutting board, stem side up. Using a sharp knife , cut into slabs, about 3/4 inch thick. (You can remove any stray leaves now.) You’ll get 2-3 full slices from each head. See my tips below for what to do with the rest!
<img loading=“lazy” src=“https://www.wholesomeyum.com/wp-content/uploads/2023/01/wholesomeyum-Cauliflower-Steak-Roasted-Or-Grilled-4.jpg" onerror=“this.onerror=null;this.src=‘https://blogger.googleusercontent.com/img/a/AVvXsEhe7F7TRXHtjiKvHb5vS7DmnxvpHiDyoYyYvm1nHB3Qp2_w3BnM6A2eq4v7FYxCC9bfZt3a9vIMtAYEKUiaDQbHMg-ViyGmRIj39MLp0bGFfgfYw1Dc9q_H-T0wiTm3l0Uq42dETrN9eC8aGJ9_IORZsxST1AcLR7np1koOfcc7tnHa4S8Mwz_xD9d0=s16000';" alt=“Cauliflower with part sliced off and preparing to slice a whole “steak” from it. - 33”>
Cooking Instructions
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .
Once you’ve sliced your cauliflower (see my pictures above), just mix together the olive oil, paprika, garlic powder, sea salt, and black pepper in a small bowl. Brush the olive oil mixture over both sides of the cauliflower steaks, then choose your cooking method…
Roasted Cauliflower Steak:
Roasting is the most versatile. I can do it no matter the weather, and it brings out a sweet, nutty flavor. Simply pop the pan of cauliflower steaks in the oven on a lined sheet pan. ( This is my favorite baking sheet , as it doesn’t warp or lose its non-stick surface.)
Roast until fork tender, golden brown, and caramelized , flipping about halfway through. (See below for how they should look when done.) I garnish mine with a sprinkle of fresh parsley, but this is optional.
Grilled Cauliflower Steak:
Grilling adds a unique charred flavor and crispy edges. And I definitely prefer this method when it’s too hot to turn on the oven!
To grill them, place cauliflower steaks on the grill and close the lid. Flip halfway through cooking, cover again, and continue grilling until tender and browned.
My Recipe Tips
- Dry the cauliflower well after washing. This helps the outside brown nicely and the seasonings adhere better. Water on the surface tends to cause a steaming effect.
- Cut the steaks to the same thickness. This ensures that they will cook at the same rate. I recommend 3/4 inch thickness, as this is the perfect balance between keeping them intact and having lots of surface area for browning.
- Let the cauliflower steaks caramelize. They become tender a bit before they brown and caramelize, but stop cooking them too soon. Look for a nice golden color and crispy edges, like my pictures here. The flavor isn’t the same without them!
- Repurpose the extra cauliflower florets. When you cut the slabs of cauliflower, the ends will fall apart into florets. You can just roast them on the same sheet pan with the cauliflower steaks if you’re using that method, or make my roasted cauliflower or air fryer cauliflower separately another day. If you’re grilling your cauliflower steaks, I now have a method for grilling the cauliflower florets , too.
Recipe Video
Ingredients
Tap underlined ingredients to see the ones I use.
- 2 heads Cauliflower ▢
- 2 tbsp Olive oil ▢
- 1/2 tsp Sea salt ▢
- 1/2 tsp Black pepper ▢
- 1 tsp Paprika ▢
- 1/2 tsp Garlic powder ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- Preheat the oven to 425 degrees F (218 degrees C). Line a baking sheet with parchment paper.
- Cut the cauliflower heads into slices, about 3/4 inch thick, and place onto the baking sheet. (You’ll get 2-3 full slices from each head, but the ends will likely fall apart into florets, so you can just use those for another recipe, or roast them on the same sheet pan.)
- In a small bowl, mix together the olive oil, sea salt, ground black pepper, paprika, and garlic powder. Brush the olive oil mixture over the cauliflower steaks on both sides.
- Oven method: Bake cauliflower steaks in the oven for 10 minutes . Flip and bake for another 10-15 minutes , or until tender and browned. Grill method: Preheat the grill over medium heat. Place the cauliflower steaks on the grill, close the lid, and cook for 5 minutes . Flip, cover, and cook for 4-5 more minutes , until tender and browned.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 cauliflower steak
- Tips: Check out my recipe tips above to help you get evenly cooked cauliflower steaks with perfectly caramelized edges, and for ways to repurpose any leftover florets.
- Seasoning variations: See my other seasoning options for ways to jazz up this basic recipe.
- Store: Transfer leftover cauliflower steak to an airtight container, and keep in the fridge for up to 5 days. You can easily reheat the leftovers, or chop them up for other recipes. I’ve used them to make a smaller version of my roasted cauliflower salad , or added some marinara and shredded cheese to make “cauliflower parmesan”.
- Meal prep: Slice the cauliflower ahead of time and store in the refrigerator. It will last about 4 days before you have to cook it.
- Reheat: Do it in a skillet over medium heat (~1 minute per side), in a 350 degree F oven (~10 minutes), or just the microwave (~1 minute as well). You can also grill over indirect heat, but I think that’s too much work for just reheating!
- Freeze: Allow the cauliflower steaks to cool completely, then freeze for up to 3 months. I recommend lining parchment paper between the slices to prevent sticking.
- Note on nutrition info: The nutrition info below uses 1 head of cauliflower (even though the recipe calls for 2 heads), because you end up using about half of each head for the steaks — the remainder falls apart into florets.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
Add Your NotesYour Notes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
Cauliflower Steak Recipe (Roasted Or Grilled)
Seasoning Variations
Like most veggies, you can season cauliflower steak recipes in many different ways! Here are some unique variations I’ve tried:
- Montreal Seasoning – Instead of the seasonings above, use 2-3 teaspoons of Montreal steak seasoning . I think this works particularly well with the smoky flavors in grilled cauliflower steak.
- Ranch – Season with 2-3 teaspoons of either storebought or my homemade ranch seasoning instead.
- BBQ – For BBQ cauliflower steaks, brush with a layer of BBQ sauce halfway through baking or grilling.
- Chimichurri – One of my favorites! Brush both sides of the cauliflower with chimichurri sauce before you cook. To make this version look festive for the holidays, I add a sprinkle of pomegranate seeds and chopped pecans at the end.
- Buffalo – This is similar to my my buffalo cauliflower recipe , except in cauliflower steak form! Just brush the same buffalo sauce mixture over them halfway through cooking.
- Garlic Parmesan – Before cooking, brush the cauliflower with the herby garlic parmesan sauce from my whole roasted cauliflower recipe . Sometimes I take a shortcut and just use basil pesto I often have stashed in my freezer, but this works better if you brush it on halfway through.
- Spiced – Add 1/2 teaspoon of cumin or curry powder, and a dash of cayenne pepper if you like heat. This version has cozy vibes, so I like it best when I make my cauliflower steaks roasted. A drizzle of tahini sauce at the end puts it over the top!
- Caribbean – For a zesty kick, swap 2-3 teaspoons of my jerk seasoning for the spices here.
Serving Ideas
You can easily serve my cauliflower steaks recipe as a main course, but I serve them as a side to a protein more often. Choose your favorite type:
- Grilled Ideas – If you already have the grill on, might as well make a grilled main dish to go with your grilled cauliflower steak! Some of my favorites are grilled chicken kabobs , grilled salmon , or for a special occasion, grill lobster or grilled steak . I also like to add grilled zucchini or patty pan squash in the summer months.
- Roasted Ideas – My roasted cauliflower steak recipe bakes at 425 degrees F, so you can make another baked dish together (even if you don’t have double ovens), as long as it needs the same temperature. Try my baked chicken legs , balsamic chicken , or jerk salmon . Just rotate the positions of your pans halfway through.
- Stovetop Ideas – My honey garlic pork chops , sirloin tip steak , or pan fried tilapia are quick and easy. Sometimes I add sauteed eggplant or sauteed asparagus , too.
- Salads – My egg salad recipe is an easy way to add protein if you want a meatless meal. Otherwise, make my grilled chicken salad if you’re grilling, chicken Caesar salad for a simple option, or antipasto salad for something more hearty.
More Easy Cauliflower Recipes
Cauliflower recipes can be so versatile — you can turn this vegetable into almost anything! Here are some other fun ways I like to transform it into something totally different:
