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a platter full of cauliflower steak.
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5 from 3 votes

Cauliflower Steak

This cauliflower steak recipe is quick and easy to cook either in the oven or on the grill, making a super tasty plant-based meal that can be paired with your favorite sauce. It is keto, gluten-free,low-calorie, and vegan like our mushroom steak.
Course:Main dish
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 8 steaks
Calories100.5 kcal
Cost $ 0.50 per steak


  • 1 cutting board
  • 1 Chef knife
  • 1 large baking sheet
  • 1 oven or outdoor grill
  • 1 small bowl


  • 2 heads cauliflower white, not purple
  • ¼ cup olive oil or avocado oil
  • Salt to taste
  • Ground black pepper to taste
  • 1 tablespoon garlic powder NOTE: Please do not use minced fresh garlic because it may burn
  • A pinch of ground cumin
  • 1 teaspoon ground turmeric
  • 1 teaspoon smoked paprika
  • A pinch of red pepper flakes optional -- You may add a pinch of Italian seasoning if you want.
  • Finely chopped parsley to sprinkle on top, or another fresh herb of choice.


Roasted Cauliflower Steaks

  • Place the oven rack in the lower third position. Preheat the oven to 500ºF (260ºC).
  • CUT: Trim the outer green leaves from the head of the cauliflower and then cut off the stem, keeping the core intact. Using Chef's knife, cut the cauliflower in half lengthwise through the center. Next, slice a 1 ½-inch thick steak from each half, yielding about 4 slices. NOTE: If the head is large, cut one more steak from each of the cut sides, yielding 6 steaks. Repeat the process with the other head of cauliflower, removing any florets not connected to the stem. There should be about 8 to 12 pieces in total.
  • Place cauliflower steaks on a large rimmed baking sheet (or 2 medium baking sheets).
  • SEASON: Drizzle olive oil on both sides of each cauliflower steak. In a small bowl, combine salt, pepper, garlic powder, cumin, turmeric, and smoked paprika, and sprinkle the mixture evenly on both sides.
  • ROAST: Tightly cover the baking sheet with foil and bake it for 5 minutes. Then, remove the foil and roast the cauliflower steaks for 10 minutes.
  • Gently flip each one of them and roast until a golden brown crust forms on both sides. It will take about  5 to 8 minutes.
  • SERVE: Transfer them to a serving platter and garnish the top with red pepper flakes and parsley. Serve with your favorite store-bought (such as pesto or chimichurri) and lemon slices on the side.

Grilled Cauliflower Steak

  • CUT & SEASON: To make grilled cauliflower steak, cut and season the steaks as written above. Meanwhile, preheat your electric grill to medium heat (around 350-375ºF/176-190ºC) OR use a charcoal BBQ if preferred, brushing the grates with oil of course.
  • After preheating, place each cauliflower steak into a single layer on the grill with the seasoned side down. Cook for around 4-5 minutes (or 5-6 for thicker slices) or until browned and crispy. Then, flip the steaks over, and repeat. They must be golden brown and crispy outside and tender in the middle.

Recipe Notes

How to Store
Store cool leftovers in an airtight container in the fridge for up to 3-5 days.
To reheat, place your cauliflower steaks on a baking sheet in the oven at 350 degrees F just until warmed through. If you let them burn, they'll become bitter. Avoid heating them in the microwave because cauliflower has high water content and may become soggy.
You can freeze the leftovers for up to 3 months in a Ziplock bag.


Calories: 100.5kcal | Carbohydrates: 8.2g | Protein: 3g | Fat: 7.2g | Saturated Fat: 1.1g | Polyunsaturated Fat: 0.8g | Monounsaturated Fat: 5g | Sodium: 44.1mg | Potassium: 453.8mg | Fiber: 3.1g | Sugar: 2.8g | Vitamin A: 123.1IU | Vitamin C: 69.4mg | Calcium: 33.5mg | Iron: 0.9mg

** Nutrition labels on easyanddelish.com are for educational purposes only. This info is provided as a courtesy and is only an estimate, since the nutrition content of recipes can vary based on ingredient brand or source, portion sizes, recipe changes/variations, and other factors. We suggest making your own calculations using your preferred calculator, based on which ingredients you use, or consulting with a registered dietitian to determine nutritional values more precisely.

Please note that health-focused and diet information provided on easyanddelish.com is for educational purposes and does not constitute medical advice, nor is it intended to diagnose, treat, cure, or prevent disease. Consult with your doctor or other qualified health professional prior to initiating any significant change in your diet or exercise regimen, or for any other issue necessitating medical advice.

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