Are you looking for a satisfying vegetarian meal that's also low-carb and keto-friendly? Look no further than cauliflower steaks! This versatile vegetable can be transformed into a hearty and flavorful dish that will please even the most dedicated carnivores. Cauliflower steaks are made by slicing a whole cauliflower into thick pieces and then either roasting or grilling them.
Why Cauliflower Steaks?
If you’re asking yourself why make these cauliflower steaks.. the answer is why not? They are quicker to slice up and easier to prep with the oil mixture. You only have to slice the head three times - make sure its in half first though. Cauliflower has many healthy benefits such as being high in vitamin C and K. It’s also a good source of choline, a B vitamin good for brain health. So it’s worth experimenting with this healthy vegetable if you are on a low carb diet.
What is a Cauliflower Steak?
The term “cauliflower steak” comes from the method of slicing and cooking cauliflower in thick slabs or “steaks” that resemble a traditional steak in appearance.
Simple Ingredients, Endless Possibilities
To make homemade Cauliflower Steaks, you will need the following simple ingredients:
- 1 large head of cauliflower
- 1/4 cup olive oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1/2 teaspoon onion powder
- 1/2 teaspoon cayenne powder
- 1/2 teaspoon kosher salt
- 1/4 teaspoon pepper
- 1/4 cup Parmesan cheese, shredded
Ingredient Substitutes:
- Olive oil: Use avocado or MCT oil if you don’t have olive oil.
- Garlic powder: 1 fresh finely minced garlic clove works fine if garlic powder is not available.
- Smoked paprika: No smoked paprika in the pantry?
Basic Cauliflower Steak Recipe
This recipe provides such a nice spin on how to prepare cauliflower. Not only that, but it is simple to create right in your own kitchen. Now that’s what I call a win-win recipe!
Read also: Easy Low-Carb Cheese Crackers
Ingredients:
- 1 medium head cauliflower
- 2-3 tablespoons of olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
Instructions:
- Preheat your oven to 400°F (200°C) and lightly oil a baking sheet.
- Remove the leaves and trim the stem from the cauliflower, slicing it into 1/2-inch steaks. To cut cauliflower steaks, remove the leaves and trim the stem slightly while keeping the core intact. Use a sharp knife to slice the cauliflower head through the center into 1/2-inch thick steaks.
- In a bowl, combine olive oil, garlic powder, smoked paprika, onion powder, chili powder, salt, and pepper.
- Place the cauliflower steaks (along with red onion and rosemary if using) on the prepared baking sheet, brush with the spice mixture, and sprinkle with grated Parmesan.
- Cauliflower steaks are typically cooked for about 20-25 minutes at 400°F in the oven. The pan should be rotated halfway through the cooking time to ensure even roasting. Air fry or bake until the stalk is fork tender and golden brown, about 15 minutes for air fryer (flip half way through), 20 minutes for the oven.
Variations for Every Palate
One of the best things about cauliflower steaks is their versatility. Customize the flavor to your liking. Each of the options below can be made with basic roasting seasoning (2-3 tablespoons of olive oil, 1/2 teaspoon salt, 1/2 teaspoon black pepper).
- Parmesan Cauliflower: Add 1/2 teaspoon garlic powder, plus 1 teaspoon onion powder.
- Indian Spiced Cauliflower: Add 2 to 3 teaspoons of mild or hot curry powder. First things first… Latin or Mexican Cauliflower - add some cumin, coriander, chili powder, and cayenne pepper. Indian-inspired Cauliflower - add curry powder, coriander, turmeric, garam masala, and salt and pepper.
- Caribbean Cauliflower: Add 2-3 teaspoons of jerk seasoning for a Caribbean flavor twist.
- Montreal Cauliflower: Add 2-3 teaspoons of smoky Montreal steak seasoning.
- BBQ Cauliflower Steaks: Baste with 3-4 tablespoons of our BBQ sauce halfway through baking or grilling.
Keto Cauliflower Steaks Romano Style
These keto cauliflower steaks Romano style make for a delicious vegetarian lunch or side dish. The Romano cheese and egg breading adds so much flavor to the perfectly cooked cauliflower steaks. If you’ve ever had chicken Romano before I think you will love this.
Ingredients:
- Fresh CauliflowerYou really can only use a fresh head of cauliflower for this recipe - not frozen.
- Romano CheeseI used grated Romano cheese because that is typically what you use for anything Romano. However you can easily substitute with grated parmesan cheese or even asiago cheese. While it would not have quite the same flavor you could substitute with nutritional yeast if you can’t have the cheese.
- Lemons and Parsley I think the wedges of lemon really add to this simple recipe so I suggest using them though they are optional. Also the sprinkle of parsley just adds a bit of color so it’s optional but looks nice.
Instructions:
Note you really need to make these on the stove and not in the oven.
- Step 1: To prepare the steaks take off all the outer leaves. Get a large sharp knife and cut the cauliflower head in half. Then cut a slab of cauliflower from both pieces so you have two nice thick steaks.
- Step 2: Add the steaks to a microwave safe bowl along with a couple tablespoons of water. Cover with plastic wrap or cover if you have one and microwave for 8 minutes so that they are fork tender but not falling apart. Take a few paper towels and make sure they are completely dry. You need to do this so the mixture will stick to the steaks.
- Step 3: Get out a medium size skillet and heat to medium high heat. I prefer a nonstick skillet and not a cast iron because of the egg batter. Add a tablespoon of olive oil and a tablespoon of butter. When you are ready to fry the cauliflower, turn it down to medium heat.
- Step 4: Get out a large shallow bowl and add the eggs and Romano cheese. Mix well to make the batter. Take a dried off cauliflower steak and dip it in the batter. Just try to get one side well covered. Add that mixture side down in the pan and then spoon a bit of the mixture on the top. The egg/cheese mixture is enough to cover 2 steaks on both sides.
- Step 5: Once done, place the fried cauliflower steaks on a plate and garnish with chopped fresh parsley.
Serve immediately along with lemon wedges so you can squeeze some fresh lemon juice onto before eating.
Tips for Perfect Cauliflower Steaks
- Don't overcrowd the pan: People often complain that their steaks don’t have that crisp texture. The tip is to not overcrowd the steaks on the baking sheet. Overcrowding can cause them to steam rather than roast, affecting their texture. Following this tip will always result in perfectly baked cauliflower steaks!
- Choose the Right Cauliflower: Start with a fresh, medium-sized cauliflower. Look for one that's firm with tightly packed florets.
- Cutting the Steaks: Place the cauliflower on a cutting board, stem side down. Starting from the center, slice the cauliflower into 2 to3 cm (3/4 to 1-inch) thick steaks. Remember, the key to getting nice steaks is to include a part of the core in each cut.
- Prep in Advance: Cut your cauliflower into steaks earlier in the day.
Serving Suggestions
Cauliflower steaks are perfect for meal prep. You can slice the cauliflower ahead of time and store it in the refrigerator until you're ready to cook. Leftover cauliflower steaks can be stored in an airtight container in the fridge for up to a week.
Read also: Keto Calorie Counting: A Detailed Guide
These cauliflower steaks can be served as a main course or as a side dish. They pair well with a variety of sides, including fresh salads, roasted or steamed vegetables. Mains: You can serve these cauliflower steaks as a side with beef, chicken, pork, fish or seafood.
To make this more of a complete meal, you can serve a whole steak for a light vegetarian dinner along with a nice green salad.
Storage and Reheating
Storing your leftover cauliflower steaks correctly is important. Whether you’re saving leftovers or prepping ahead, proper storage, reheating, and freezing techniques can make or break a meal.
- Cool Completely: Allow Cauliflower Steaks to cool to room temperature before storing to prevent condensation that can make them soggy.
- Airtight Containers: Use airtight containers or wrap them tightly in plastic wrap to keep the cauliflower fresh in the refrigerator.
- Refrigeration: Store in the fridge for up to 3 days for optimal freshness.
Reheating Tips
- Oven Method: Preheat your oven to 350°F and place the steaks on a baking sheet. Heat for about 10 minutes, or until warmed through.
- Skillet Method: For a crispier edge, reheat Cauliflower Steaks in a skillet over medium heat for a few minutes on each side.
- Microwave: This is not recommended as the cauliflower steaks will become mushy and heat unevenly.
Freezing Tips
- Not Recommended: While you can freeze cooked Cauliflower Steaks, it’s not recommended as it may alter their texture and taste upon reheating, making them softer than desired.
Nutritional Benefits
Cauliflower has very few carbs and offers some good nutritional value. As far as nutrition goes, cauliflower is high in vitamin C and a good source of folate. It’s fat-free and cholesterol-free and also is low in sodium content.
Each cauliflower steak has 3g and 5g of net carbs per serving (depending on the size of the cauliflower head and thickness of the cauliflower steak).
Read also: Magnesium Supplements for Keto
Amount Per Serving:
- Calories: 210
- Total Fat: 17g
- Saturated Fat: 10g
- Trans Fat: 1g
- Unsaturated Fat: 5g
- Cholesterol: 43mg
- Sodium: 434mg
- Carbohydrates: 10g
- Fiber: 5g
- Sugar: 5g
- Protein: 8g
Please note that I am not a certified nutritionist. Any nutritional information that is discussed or disclosed in this post should only be seen as my best amateur estimates based on NET carbs.
tags: #keto #cauliflower #steaks #recipe