Cauliflower Steak (Roasted Or Grilled)

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This cauliflower steak recipe isn’t quite the same as a ribeye steak, but it makes a delicious vegetarian option packed with satisfying savory flavor. Just like cabbage steaks, there are two ways to cook these — you can make roasted cauliflower steaks or grilled cauliflower steaks. Both ways create caramelized edges, with tons of seasoning options.

From air fryer cauliflower and cauliflower in the Instant Pot to loaded cauliflower casserole and whole roasted cauliflower, simple cauliflower recipes are definitely my thing. This is one more delicious take on a well-loved vegetable!

What Is Cauliflower Steak?

Cauliflower steak is a vegan (or vegetarian) alternative to meat. It’s made by slicing cauliflower into thick pieces, then grilling or roasting until lightly charred and caramelized on the outside and tender in the middle.

You can also turn this recipe for cauliflower steaks into other dishes, such as cauliflower parmesan.

Why You’ll Love This Cauliflower Steak Recipe

  • Earthy, nutty flavor with a slight sweetness
  • Tender texture with caramelized edges
  • Perfect as a meat alternative
  • Just 4 simple ingredients (plus salt and pepper)
  • On the table in just 30 minutes
  • Options for roasting or grilling – make it during any season!
  • Naturally healthy, gluten-free, vegan, vegetarian, whole30, and low carb
2 cauliflower steaks on a sheet pan.

Ingredients & Substitutions

This section explains how to choose the best ingredients for the best cauliflower steak recipe, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.

  • Cauliflower – I used two medium cauliflower heads. If yours are large, you may need to increase the amounts of the oil and seasonings. After you wash the cauliflower, be sure to dry very well — this roasts the outside instead of steaming it in the oven and infuses the spices. With larger cauliflower heads, you may get up to three “steaks” each. Medium heads usually yield 2 each.
  • 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. See variations below for alternative seasoning choices.
Cauliflower steak recipe ingredients.

How To Cut Cauliflower Steaks

  1. Trim. Remove excess green leaves from cauliflower head.
  2. Cut. Place the cauliflower on a cutting board, stem side up. Using a sharp knife, cut into slices, about 3/4 inch thick. (You’ll get 2-3 full slices from each head.)
Whole cauliflower on cutting board.
Cauliflower sliced in half.
Slice separated from cauliflower head.
Veggie slices and florets.
TIP: Don't throw away your florets!

TIP: Don’t throw away your florets!

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, roast them on the same sheet pan, and make roasted cauliflower separately.

How To Make Cauliflower Steaks

This section shows how to cook cauliflower steak recipes, with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.

Roasted Cauliflower Steak:

Roasting brings out the sweet and nutty flavors, creating delicious baked cauliflower steaks. Here’s how to roast them:

  1. Prep. Preheat the oven. Line a baking sheet with parchment paper. Slice the cauliflower as shown above.
  2. Season. In a small bowl, mix together olive oil, sea salt, ground black pepper, paprika, and garlic powder. Brush the olive oil mixture over both sides of the cauliflower steaks.
Sliced cauliflower on a baking sheet.
Brushing on the seasoning.
  1. Roast. Place cauliflower steaks in the oven. Cook until fork tender, golden brown, and caramelized, flipping about halfway through. Garnish with a sprinkle of fresh parsley if desired.
Roasted cauliflower steaks on a baking sheet.

Grilled Cauliflower Steak:

Cauliflower steaks roasted taste great, but grilling adds a unique charred flavor and crispy edges. Here’s how to grill them:

  1. Preheat. Preheat the grill over medium heat.
  2. Season. Follow steps above for cutting and seasoning.
  3. Grill. Place the cauliflower steaks on the grill and close the lid. Flip, cover, and continue cooking until tender and browned. Garnish with a sprinkle of fresh parsley if desired.
Grilled cauliflower steak with parsley.

Seasoning Variations

  • Montreal Cauliflower – Instead of using the seasonings above, use 2-3 teaspoons of Montreal steak seasoning instead. This works particularly well with the smoky flavors in grilled cauliflower steaks.
  • BBQ Cauliflower Steaks – Baste with a layer of either regular or sugar-free BBQ sauce halfway through baking or grilling.
  • Ranch Cauliflower – Season with 2-3 teaspoons of my homemade ranch seasoning instead of the seasoning mix here.
  • Buffalo Cauliflower Steaks – Swap spices shown here with the seasonings in buffalo cauliflower, applying the buffalo sauce mixture halfway through cooking.
  • Garlic Parmesan – Season with my garlic parmesan sauce from my whole roasted cauliflower recipe.
  • Italian Cauliflower – Add 2-3 teaspoons Italian seasoning to the seasoning mixture.
  • Spiced – Add 1/2 teaspoon of cumin or curry powder, and a dash of cayenne pepper if you like heat.

Storage Instructions

  • Store: Transfer leftover cauliflower steaks to an airtight container. Keep in the fridge for up to 1 week.
  • Meal prep: Slice the cauliflower ahead of time and store in the refrigerator until you are ready to cook.
  • Reheat: Warm leftovers in a skillet over medium heat, one minute per side, or in a 350 F oven for about 5 minutes.
  • Freeze: Allow steaks to cool completely, then freeze for up to 3 months.
Grilled cauliflower steaks in a row on a serving platter.

What To Serve With Cauliflower Steak Recipes

Cauliflower grilled steaks (or roasted ones) are an incredibly versatile dish that can be served as a main course, or as a side to accompany your favorite protein.

  • Veggies – Pair with other veggies like simple air fryer broccoli, caramelized sauteed eggplant, or quick sauteed asparagus.
  • Rice & Potatoes – Serve with quinoa, white rice, brown rice, oven roasted potatoes, or roasted sweet potatoes.
  • Noodles – You can pair this delicious entree with any pasta side, but I like to make lighter swaps like zucchini noodles or shirataki noodles. Add marinara sauce, creamy alfredo sauce, or flavorful basil pesto sauce for a complete dinner.
  • Mains – If you want to make this dish into a side dish, you can easily pair it with chicken, beef, or pork main dishes.
  • Sauce – Just like a regular steak, this meatless steak would be delicious with sauces, like chimichurri, creamy garlic aioli, or even ranch dressing.

More Easy Cauliflower Recipes

Cauliflower is so versatile — you can make it into almost anything! Here are some amazing ideas:

Cauliflower steak close up.

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.

Prep: 10 minutes

Cook: 20 minutes

Total: 30 minutes

Servings: 4 (adjust to scale recipe)


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Tap on the times in the instructions below to start a kitchen timer while you cook.

  1. Preheat the oven to 425 degrees F (218 degrees C). Line a baking sheet with parchment paper.

  2. 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.)

  3. 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.

  4. 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.

Recipe Notes

Serving size: 1 cauliflower steak

Nutrition info uses 1 head of cauliflower, because you end up using about half of each head for the steaks, and the remainder falls apart into florets.

Nutrition Facts

Amount per serving. Serving size in recipe notes above.

Calories 100

Fat 7.2g

Protein 2.9g

Total Carbs 8g

Net Carbs 4.7g

Fiber 3.3g

Sugar 2.8g

Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our 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. 🙂

Cauliflower steak recipe pin.

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