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Jessica T. Brown

Roasted Cauliflower Steaks

A simple yet impressive roasted cauliflower steak recipe that’s fiber-rich, low-carb, and packed with plant-based protein and healthy fats. Quick and easy to prepare, it’s perfect for weekday meals or meal prepping.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 steaks
Course: Main Dish, Side Dish
Cuisine: American-inspired, Vegan-friendly,, Vegetarian
Ingredients Equipment Method Notes

Ingredients
  

  • 3 tablespoons vegetable oil choose one with a high smoke point, like avocado or grapeseed oil
  • ¼ teaspoon freshly ground black pepper
  • 1 teaspoon smoked paprika
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon salt
  • 1 large head of cauliflower preferably with a thick, sturdy stem

Equipment

  • 1 Large Cast Iron Skillet
  • 1 Chef’s Knife
  • 1 Silicone Basting Brush
  • 1 Medium mixing bowl
  • 1 Pair of Oven Mitts

Method
 

  1. Preheat and Prepare the Pan: Set your oven to 450°F (230°C). Place a large cast iron skillet inside the oven to heat up thoroughly while you prep the cauliflower and seasoning.
  2. Mix the Seasoning Oil: In a small bowl, combine the vegetable oil with black pepper, smoked paprika, garlic powder, onion powder, and salt. Whisk well to create a fragrant, smoky oil mixture that will flavor the cauliflower.
  3. Slice the Cauliflower into Steaks: Remove the outer leaves and trim the base of the cauliflower, then cut the whole head into thick slices about 1 to 1.5 inches thick. Try to keep the stem intact so each slice holds together like a steak. If necessary, trim the edges to create flat surfaces so the steaks sit evenly in the skillet.
  4. Sear the First Side: Carefully remove the hot skillet from the oven. Brush one side of each cauliflower steak generously with the seasoned oil mixture. Arrange the steaks in the skillet, seasoned side down, to sear and develop a rich, golden crust.
  5. Season the Other Side and Roast: While the first side cooks, brush the tops of the steaks with the remaining oil mixture. Return the skillet to the oven and roast for 10 minutes to allow the cauliflower to soften and absorb the flavors.
  6. Flip and Finish Roasting: After 10 minutes, flip the cauliflower steaks gently with a spatula to cook the other side. Roast for an additional 15 minutes until tender, caramelized, and cooked through.
  7. Serve and Enjoy: Remove from the oven and serve immediately as a hearty vegetarian main or a flavorful side dish.

Notes

  • For best results, select a cauliflower head that is dense with a thick core to keep the steaks intact during slicing and cooking.
  • High smoke point oils like avocado, peanut, or grapeseed oil help achieve a crisp, caramelized crust without burning.
  • The smoked paprika adds a subtle smoky depth, but feel free to adjust seasoning to taste or add chili powder for heat.
  • Leftover cauliflower florets trimmed during slicing can be roasted separately for a tasty bonus side.
  • This recipe pairs well with grains, legumes, or a fresh salad for a complete, nutritious meal.