Crispy Cauliflower Steaks Recipe

Crispy Cauliflower Steaks are a delightful, healthy alternative for those looking to enjoy a satisfying vegetarian dish. These flavorful “steaks” offer a golden-brown crust with a tender inside, perfect as a main course or side. Whether you’re vegan, vegetarian, or simply looking to incorporate more plant-based meals into your diet, this dish will not disappoint. Follow this detailed recipe to achieve perfectly seasoned and crispy cauliflower steaks every time.

Ingredients

  • 1 large head cauliflower (about 1.5 lbs or 700 g)
  • 3 tablespoons (45 ml) olive oil
  • 1 teaspoon (5 g) garlic powder
  • 1 teaspoon (5 g) paprika (optional, for a smoky flavor)
  • 1/2 teaspoon (3 g) salt
  • 1/2 teaspoon (2 g) ground black pepper
  • 2 tablespoons (15 g) fresh parsley, chopped (for garnish)
  • Lemon wedges, for serving

Step-by-Step Instructions

1. Prepare the Cauliflower

Preheat your oven to 400°F (200°C).

Begin by removing the outer leaves of the cauliflower, but make sure to keep the core intact. This will help the cauliflower steaks hold together while cooking. Place the cauliflower on a cutting board and carefully slice it into 1-inch (2.5 cm) thick steaks. Depending on the size of your cauliflower, you should be able to get about 3-4 steaks. Set aside any leftover florets for another use, such as in soups or stir-fries.

2. Season the Cauliflower

In a small bowl, combine olive oil, garlic powder, paprika (if using), salt, and black pepper. Stir the ingredients together to form a well-seasoned oil mixture.

Using a basting brush, coat both sides of each cauliflower steak generously with the seasoned oil mixture. Make sure the cauliflower is well-coated for maximum flavor and crispiness during cooking.

3. Sear the Cauliflower Steaks

Heat a large skillet over medium heat and add a drizzle of olive oil to the pan. Once the oil is hot, place the seasoned cauliflower steaks in the skillet. Depending on the size of your skillet, you may need to cook the steaks in batches.

Sear each cauliflower steak for about 3-4 minutes per side until a golden-brown crust forms. This initial searing helps lock in the flavor and adds a deliciously crispy texture to the final dish.

4. Roast the Cauliflower Steaks

After searing, transfer the cauliflower steaks to a baking sheet lined with parchment paper. This prevents sticking and makes for easy cleanup later. Place the baking sheet in the preheated oven and roast the cauliflower for 15-20 minutes, or until the cauliflower is tender but still has a slight bite in the center. You want the cauliflower to be cooked through but not mushy, ensuring a satisfying texture in every bite.

5. Garnish and Serve

Once the cauliflower steaks are done roasting, remove them from the oven. Garnish each steak with freshly chopped parsley for a burst of freshness and color. Serve the steaks immediately, accompanied by lemon wedges for a zesty, citrusy kick that enhances the dish’s flavor.

Nutritional Information

  • Servings: 4 (1 steak per serving)
  • Calories: 130
  • Total Fat: 11 g
  • Saturated Fat: 1.5 g
  • Cholesterol: 0 mg
  • Sodium: 250 mg
  • Total Carbohydrates: 8 g
  • Dietary Fiber: 3 g
  • Sugars: 3 g
  • Protein: 3 g

These nutritional values are estimates and can vary slightly based on the size of the cauliflower and the amount of olive oil used.

Tips for Success

  • Choose the Right Cauliflower: Select a large, firm cauliflower with a tight head for the best results. A well-formed cauliflower will hold together better when sliced into steaks.
  • Cooking in Batches: If your skillet cannot fit all the steaks at once, work in batches to ensure each steak gets a proper sear. Overcrowding the pan can lead to steaming rather than crisping.
  • Seasoning Variations: Feel free to switch up the seasoning. Add a sprinkle of cumin, chili powder, or even grated Parmesan before roasting for extra depth of flavor.
  • Serving Suggestions: Serve these cauliflower steaks as a main dish accompanied by a side of quinoa, mashed potatoes, or a fresh salad. They also pair well with sauces like tahini, hummus, or a simple garlic aioli.

A Versatile and Healthy Dish

Crispy Cauliflower Steaks are not only a nutritious option but also highly adaptable. You can enjoy them as part of a balanced dinner or serve them as a satisfying side at any meal. The crispy edges, tender interior, and bold seasonings make this a dish that even non-vegetarians will love. Whether you’re hosting a dinner party or looking for a quick weeknight meal, these cauliflower steaks are guaranteed to be a hit.