There I go again, treating vegetables like they’re steaks! I don’t know if you’ve spent much time staring at the red meat options in the grocery store, but I’m not about to throw down that kind of money if pay day’s feelin’ like it’s miles away. This Cauliflower Steak recipe may lack the protein a traditional steak does, but it’s a flavor-packed showstopper, and easy to pair with baked beans, wilted greens, and 100 other sides that contain plenty of protein for far less moola. Not to mention, the gut-healthy fiber in this dish is going to fill you right up. Let’s get cookin’!
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Easy Recipe for Cauliflower Steaks
Stuck in a veggie rut? Just like my cabbage steaks, these marinated cauliflower steaks are a fun way to shake things up. Sliced thick with the core intact to create each “steak” and seasoned like a pro (I use smoked paprika, garlic powder, onion powder, salt, and pepper for a savory steak-like flavor), the cauliflower is baked in a cast iron skillet in the oven to create the BEST seared, caramelized crust.
I’m talking tender, not mushy, cauliflower steaks that seriously hold their own on the dinner table. Serve them as a hearty vegetarian or vegan main or alongside your fave dishes as a standout side.
Cauliflower Steak Recipe
Servings 4 ”steaks”Ingredients
- 3 Tbsp vegetable oil (higher smoke point the better)* ($0.15)
- ¼ tsp freshly cracked black pepper ($0.05)
- 1 tsp smoked paprika ($0.10)
- ½ tsp garlic powder ($0.05)
- ½ tsp onion powder ($0.05)
- ½ tsp salt ($0.01)
- 1 large head of cauliflower (choose a large one with a thick stem) ($3.12)
Instructions
- Preheat your oven to 450℉ and place a large cast iron skillet inside.
- Whisk together vegetable oil, black pepper, smoked paprika, garlic powder, onion powder, and salt. Set aside.
- Cut cauliflower into 1-1.5 inch “steaks”, leaving the stem intact as much as possible to hold the big slices together. You’ll see in my step photos that I had to shave some off the sides so these steaks would lay flat in my skillet (and thus cook evenly!) but the shaved off florets turned into a 4th serving and the extra crispy bits were delicious!
- Brush the cauliflower with the smoky seasoning mixture on one side and place that side face down in your hot skillet.
- While the cauliflower is searing, before transferring back to the oven, baste the other side with remaining oil mixture.
- Put the skillet back in the oven and bake for 10 minutes.
- Then, flip the steaks and bake for another 15 minutes. Serve and enjoy!
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Equipment
- Large Cast Iron Skillet
Notes
Nutrition
Have you tried this recipe?Mention @budgetbytes or tag #budgetbytes on Instagram!how to make Cauliflower Steaks step-by-step photos
Gather all of your ingredients. Preheat your oven to 450℉ and place a large cast iron skillet into your oven to preheat, too.
Make the marinade: Add 3 Tbsp vegetable oil, ¼ tsp black pepper, 1 tsp smoked paprika, ½ tsp garlic powder, ½ tsp onion powder, and ½ tsp salt to a bowl. Whisk to combine and set aside for now.
Slice the cauliflower: Remove the green outer leaves from 1 large head of cauliflower and slice it into 1-1.5 inch ”steaks.” You want to leave the stem intact as much as possible to hold the steaks together. As you can see in this photo here, I shaved some of the rounded sides off to ensure the cauliflower would lay flat in the skillet. I was able to turn these shaved pieces into a 4th serving, so don’t toss them (plus, the small bits got extra crispy, which was DELICIOUS!)
Season the cauliflower: Brush one side of each steak with the seasoning mixture you prepped earlier. Carefully remove the cast iron skillet from the oven and place the cauliflower (seasoned side down) into the skillet.
While the cauliflower is searing in the hot skillet, brush the remaining seasoning mixture over the top of each steak.
Cook: Place the skillet back into the oven and bake for 10 minutes. Flip the steaks over and bake for a further 15 minutes.
Serve: Remove the steaks from the oven and serve with your chosen sides (see some of my favorite options below!). Enjoy!
Recipe Tips & Suggestions
- Choose a cauliflower with tightly packed florets and a large stem. That sturdy core is what holds the steaks together, so don’t cut it off when you’re slicing! I slice my cauliflower into 1-1.5 inch steaks and try to keep as much stem intact as possible.
- If any florets fall off your slices, it’s okay. Carefully nestle them into the skillet and roast them alongside the steaks.
- Try drizzling homemade BBQ sauce or steak sauce over top of your roasted cauliflower steaks before serving.
- The cast iron skillet gives the cauliflower a great flavor and adds some iron, but you can also grill cauliflower steaks with the marinade in this recipe if you’ve already got the grill fired up!
- Before baking, but after adding the marinade, try topping each slice with sliced tomatoes and cheese (I use shredded mozzarella and sliced provolone) to make my cauliflower parmesan recipe!
How to Serve Cauliflower Steaks
I like serving these with a drizzle of BBQ sauce, garlicky green beans, and creamy mashed potatoes for a comforting meal my whole family will happily eat. Stovetop baked beans or a tangy 3 bean salad are great options, too, and both add a nice boost of protein and fiber. You also can’t go wrong with buttery corn on the cob if you’re leaning into the summer cookout vibes. Or if you’re already firing up the grill, toss on some BBQ grilled tofu to make sure you get that protein if you’re concerned you’re missing out on that macronutrient.
Storage & Reheating
These cauliflower steaks are delicious served hot or cold, which makes them perfect for leftovers or meal prep. Store any extras in an airtight container in the fridge for 3–4 days. To reheat, you can pop them in the oven, warm them on the stovetop, toss them on the grill, or use the microwave if you’re short on time. If you don’t mind a softer texture, they also freeze well for up to 3 months. Place them in individual containers or freezer bags (or add a layer of parchment between each one if freezing all together) before freezing.
