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    Home » Recipes » Sides

    Recipe for Grilled Cauliflower Steak

    Updated: Nov 9, 2023 by Gustavo De Obaldia

    Written by Gustavo De Obaldia

    Making your own grilled cauliflower steaks is a great way to make your vegan meals more filling and delicious. With this recipe, you can enjoy the taste of grilled goods without any guilt!

    grilled cauliflower steak plated
    Jump to Recipe Print Recipe Comments

    It's easy to make with only three ingredients (plus salt and pepper). You’ll be able to whip up these tasty grills in no time. These stakes also make a great side dish for your favorite soups, making them a complete meal!

    Jump to:
    • 🤔 Why this recipe works
    • 🧾 Ingredients
    • 🔪 Instructions
    • ♨️ Other cooking methods
    • 💡 Expert Tips
    • 📖 Variations
    • 🥢 How to serve cauliflower steaks
    • 🥡 Storing leftovers
    • 📚 More cauliflower recipes
    • 🎥 Video
    • 📋 Recipe
    • 💬 Reviews and Comments

    🤔 Why this recipe works

    Imagine warm, crispy, grilled cauliflower steaks next to about anything you can think of to make a complete meal.

    1. Cauliflowers are fantastic overall - they are delicious, versatile, and even make great leftovers.
    2. When sliced into thick steak pieces and grilled perfectly, grilling cauliflower unleashes its full potential and tastes much more hearty.
    3. It is a healthy and low-calorie dish.
    4. You only need a few staple ingredients.

    We love eating seasonally; that's when you can find all those beautiful and colorful broccoli and cauliflowers. So try to eat cauliflower as part of our winter and fall season meals.

    🧾 Ingredients

    The ingredients that make these cauliflower steaks so yummy are:

    Cauliflower stake ingredients
    • Medium cauliflower head: Cauliflower is the main ingredient in the dish and provides a meaty, hearty texture and a mildly sweet flavor.
    • Olive oil or avocado oil: Oil roasts cauliflower steaks and provides a rich, nutty flavor and a crispy texture.
    • Garlic or onion powder enhances the dish's flavor and adds subtle spiciness.
    • Lemon juice adds a bright, tangy flavor to the dish and balances out the oil's richness.

    Optional ingredients

    Freshly ground black pepper and kosher salt: Black pepper and kosher salt are used to season the dish and bring out the natural flavors of the cauliflower.

    See quantities and complete instructions in the recipe card.

    🔪 Instructions

    Make this recipe easy in 20 minutes with minimal babysitting.

    Choosing cauliflower

    Try choosing cauliflower heads that look firm and medium to make cauliflower stakes. Make sure they don't have any brown spots.

    Prepare and cut the cauliflower head.

    Carefully remove the outer leaves surrounding the head of the cauliflower. Using a sewed knife or a sharp knife, gently slice off the cauliflower stem of the cauliflower head.

    Now place the head of cauliflower on a cutting board, flat side down.

    We’ll use the sewed knife to create around 1-inch thick slices.

    remove cauliflower stem

    Step 1: Remove the cauliflower stem.

    cut thick cauliflower slices.

    Step 2: Cut into thick slices.

    Hint: use leftover cauliflower florets to make recipes like cauliflower rice, Indian curry, or vegan cauliflower wings.

    Make thick steaks, placing the knife one inch away from the outer edge, placing your hand on top of the blade and the cauliflower head, and grabbing it firmly. Gently saw back and forth (some florets will likely fall apart, no worries).

    Continue slicing 1-inch steak slices until you have worked your way through the whole cauliflower, always grabbing the top of the remaining cauliflower head with your free hand to keep it together.

    Note: the florets that undoubtedly will fall apart from the outer slices can also make it to the grill; they will grill nicely, and the grits can be served with your cauliflower stake and are equally crunch and delicious.

    Cook the cauliflower steaks

    This is how to make cauliflower steaks on the stove.

    Brush your grill with one tablespoon of extra virgin olive oil, and carefully place cauliflower steaks next to each other.

    Season. Squeeze the lemon juice on top, followed by the onion or garlic powder, salt, and pepper to taste.

    oil the grill.

    Step 3: Oil the grill with a brush.

    season grilled cauliflower steak with lime juice.

    Step 4: Place the steaks and season with lime juice.

    Cook at medium-low heat and fully cover with a lid or the oven baking tray— for 10 minutes. Sneak pick and ensure the cauliflower stakes have crisp edges and look golden brown.

    season grilled cauliflower steak.

    Step 5: Arrange the cauliflower steaks on a single layer; then add salt and pepper.

    grilled cauliflower steak on grill.

    Step 6: Flip the grilled cauliflower steak once they are golden brown.

    With the help of a spatula, turn each of the thick slices gently, brush with olive oil, and sprinkle salt. Cover again and cook for another 10 minutes.

    Make cauliflower fork-tender while also grilled: cauliflower pieces, wrap a baking dish tightly in foil or lid until heated. The drying process produces steam, which converts moisture in the vegetable cells.

    Serve and garnish

    Use a spatula to serve the grilled cauliflower steak recipe as desired and serve immediately. You can finely chop some parsley to garnish the cauliflower steak on each plate and add a dollop of your favorite sauce.

    We like our roasted cauliflower stakes with pesto; we used kale pesto in the pictures (grab the kale pesto recipe) or our carrot top chimichurri.

    ♨️ Other cooking methods

    You can also make this recipe using an air fryer or the oven; let's see how.

    Cauliflower steak air fryer method

    Brush the steaks with olive oil and sprinkle your seasoning of choice, as suggested in this recipe, to coat the steaks.

    Place the cauliflower steaks in the air fryer basket and cook at 375 ºF (190 ºC) for 15 minutes; then, gently flip each steak halfway through, lightly brush with oil, and season again. Keep cooking for another 10 minutes until you desire doneness.

    Roasted cauliflower slices

    You can also make roasted cauliflower steaks oven-roasted, using a baking sheet for 30 minutes at 400 ºF (204 ºC), turning them halfway. Though, I find that for this recipe, it is more convenient to grill cauliflower for two reasons:

    Kosher salt and Black Pepper: use small amounts, or you could make a meal taste overly salted.

    1. You need to flip the cauliflowers after 10 minutes.
    2. Grilled cauliflower steaks only take 20 minutes, vs 30 minutes, if oven-roasted. So preheating the oven, then opening it, flipping, using parchment paper, and opening it back seems like a hassle for me; in reality, we are speaking about a straightforward recipe, so I prefer to keep it that way. NOT a baking sheet to clean, only a grill.

    Tip: look for our Spiced Roasted Cauliflower recipe, with a fantastic tahini-based seasoning that will have every person at the dinner table asking for the recipe.

    💡 Expert Tips

    Select the Right Cauliflower: Look for large, firm heads of cauliflower with tightly packed florets. The size matters here because larger heads mean you can cut thicker steaks that won't fall apart on the grill. A good, hefty cauliflower is your best friend in this recipe.

    Master the Art of Slicing: The key to perfect cauliflower steaks is how you slice them. Aim for steaks that are about ¾ inch thick. Start by removing the leaves and trimming the stem, but keep the core intact as it holds the steak together. Slice from the center outwards to get even steaks. Remember, the outer slices might fall apart, but they're still great for grilling as florets.

    Marinate for Flavor: Before grilling, brush your cauliflower steaks with olive oil, garlic, and your favorite herbs. This not only adds a depth of flavor but also helps in achieving those gorgeous grill marks. Let them marinate for a bit to soak up all the goodness.

    Grill to Perfection: Preheat your grill to a medium-high heat. Grill each steak for about 5-6 minutes per side. Look for a nice char and tender texture. Be gentle when flipping them to keep the steaks intact.

    Resting Time: Just like any good steak, give your cauliflower steaks a moment to rest after grilling. This allows the flavors to settle and gives you a juicier bite.

    📖 Variations

    You can make this recipe as simple as salt and pepper cauliflower steaks or go for one of the suggested seasonings.

    Learn how to make a whole roasted cauliflower with only olive oil and salt!

    It turns out that when prepared with a similar method. Cabbage steaks, with their slightly sweet and earthy flavor, offer a delightful alternative to cauliflower. They can be grilled or roasted, like cauliflower steaks, to achieve a tender yet crispy texture.

    These hearty slices hold up well to cooking and absorb flavors beautifully. You can marinate them in the same spices and seasoning used for cauliflower, ensuring each bite is infused with mouth-watering aromas.

    While roasting in the oven brings out their natural sweetness, grilling adds a smoky nuance.

    🌟 March, April, and May are great months to have cauliflower, as they are in peak season!

    Spices

    I like using some spices when not having my grilled cauliflower steaks with vegan kale pesto, arugula pesto, or basil pesto. My spices of choice are garlic powder, onion powder, curry powder, coriander, red pepper flakes, turmeric powder, paprika, cajun, or a mix of Italian seasonings.

    Our green creamy vegan sauce is another sauce that is super easy to make and pairs perfectly with these steaks.

    Herbs

    I like garnishing our cauliflower stakes with chopped parsley, but if you like cilantro, it is also a great option. You can also use cilantro chimichurri sauce or any other sauce that you would use for a piece of steak, such as pico de gallo.

    Olive oil

    Use high smoke point oil, such as extra virgin olive oil, grapeseed oil, or avocado oil if possible.

    Sometimes, we use the oil from a garlic confit instead of the extra virgin olive oil to brush the grill and the stakes before cooking. If so, you can skip the garlic powder; the garlicky flavor we seek will be in.

    The same goes for any flavored oil you can think of. They are a great way to infuse flavor into a cauliflower steak.

    We use minimal olive oil in the recipe to keep it healthy so you won't have any remaining oil mixture.

    Spicy cauliflower steaks

    We love making Harissa cauliflower steaks for a change. While grilling the steak, brush half a teaspoon of harissa sauce on each steak; then repeat after turning them.

    Smoky BBQ cauliflower stakes

    You can easily turn these keto cauliflower steaks into a barbecue feast. Just brush the steaks with your favorite BBQ sauce (we like the Sweet Baby Ray's, (affiliate link) because it is naturally vegan and delicious). (affiliate)

    Lightly brush the BBQ sauce on each side as you turn the steak on the grill, skillet, oven, or air fryer.

    🥢 How to serve cauliflower steaks

    Cauliflower steaks are good to add to a tasty side dish and serve dinner with them. What is the easiest way to make cauliflower meat with cauliflower?

    Serve each grilled cauliflower steak with a dollop of your favorite sauce. We like using our kale pesto, our Green Goddess dressing, or the oil-free creamy vegan sauce.

    In addition to adding your favorite vegan sauce, or a sprinkle homemade vegan parmesan, some serving suggestions you can enjoy with your cauliflower steak are crispy rice or steamed Jasmin rice.

    You can serve the steaks with a hearty salad, with some homemade vinaigrette, made in only 5 minutes.

    🥡 Storing leftovers

    Storing leftover cauliflower steaks is easy. Using an airtight container, you can store the leftovers in a closed refrigerator for up to 3 days.

    For reheating, place the cauliflower steaks in a grill pan on low-medium heat and turn them. It should take about 5 minutes. They will still be super yummy!

    Alternatively, you can use the microwave.

    I like using leftover cauliflower stakes for making easy pasta. Just boil your pasta, drain, and then add your favorite vegan pesto and cauliflower grits and florets, creating an easy, lazy dinner with added veggies and nutrition.

    Add cauliflower steak leftovers to any stir-fry, curry, or salad.

    📚 More cauliflower recipes

    We are fans of this healthy and versatile vegetable and often use it. The following cauliflower recipes will surely quickly earn a place in your heart; they are absolutely delicious! See more recipes to include in your diet.

    • Vegan cauliflower wings
    • Spiced Roasted Cauliflower
    • Cauliflower rice
    • Vegan Eggplant and cauliflower involtini
    • a bowl of spicy cauliflower soup garnished with cayenne pepper.
      Creamy Spicy Cauliflower Soup
    • vegan egg salad sandwich featured.
      Vegan Egg Salad
    • carrot ginger turmeric juice featured.
      Carrot Ginger Turmeric Juice
    • Indian Cauliflower Curry Recipe featured
      Cauliflower Curry Recipe (Vegan and Gluten Free Video)

    ⭐ If you try this recipe, let us know! 💬 Leave a comment, rate it, and don't forget to tag us @ourplantbasedworld on Instagram. Cheers!

    🎥 Video

    📋 Recipe

    grilled cauliflower steak featured

    Stovetop Grilled Cauliflower Steaks Recipe

    Author: Gustavo De Obaldia
    This is how make cauliflower steaks by dividing the head of cauliflower lengthwise and grilling it until it's nicely browned.
    4.9 from 38 votes
    Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    Cook Time 20 minutes mins
    Total Time 25 minutes mins
    Course Appetizer, Main Course, Side Dish
    Cuisine American
    Servings 4 servings
    Calories 71 kcal

    Equipment

    grill-pan
    (affiliate link)
    Grill pan (affiliate link)
    Silicone BBQ 2 Brush Set – Premium Basting Brush with Heat Resistant Silicone Bristles, Silicone Kitchen Pastry Brush
    (affiliate link)
    Brush (affiliate link)

    Ingredients
     
     

    • 1 head cauliflower 2 pounds – 1 kg
    • garlic powder or onion powder
    • 1-2 tablespoons olive oil extra virgin or avocado oil
    • ½ lemon juiced
    • ¼ teaspoon sea salt fine
    • black pepper freshly ground, to taste

    Optional

    • sage and kale pesto
    Prevent your screen from going dark

    Directions
     

    • Clean the cauliflower head. Carefully remove any green leaves surrounding the cauliflower. Using a sewed knife or a sharp chef’s knife, gently slice off the protruding stem of the cauliflower to create a flatter working area surface.
    • Slice the cauliflower steaks. Place the cauliflower on a cutting board, flat side down. We’ll use a sewed knife to create around 1-inch (2.5 cm) parallel slabs of cauliflower.
      To create your first slab, place the knife one inch away from the outer edge and place your hand on top of the knife and the cauliflower head, grabbing it firmly. Gently saw back and forth (some florets will likely fall apart, no worries).
      Continue slicing 1-inch slabs until you have worked your way through the whole cauliflower, always grabbing the top of the remaining cauliflower head with your free hand to keep it together.
    • Prepare the grill. Brush your grill pan with one tablespoon of olive oil, and carefully place your “steaks” next to each other.
    • Season. Squeeze the lemon juice on top, followed by the onion or garlic powder, salt, and pepper.
    • Cook on the stovetop at medium-low heat and fully cover with a lid or the oven baking tray—Cook for 10 minutes.
    • Turn. With the help of a spatula, turn each of the steaks and gently brush with olive oil and sprinkle salt. Cover again and cook for another 10 minutes.
    • Serve. Use a spatula to serve the cauliflower as desired, avoiding the florets falling apart.

    Air fryer cauliflower steak

    • Brush the steaks with olive oil and sprinkle your seasoning of choice, as suggested in this recipe, to coat the steaks.
      Place the cauli steaks in the air fryer basket and cook at 375 ºF (190 ºC) for 15 minutes; then gently flip each steak halfway through, lightly brush with oil, and season again. Keep cooking for another 10 minutes until you desire doneness.

    Oven roasted cauliflower steaks

    • Preheat the oven to 400ºF (204 ºC). Then line a baking sheet and place the steaks, the brush with oil, and season. Bake them for 30 minutes turning them halfway.

    Video

    Notes

    Storage Smarts: Got some cauliflower steaks left? No worries! Pop 'em in an airtight container and stash them in the fridge. They'll keep their mojo for up to 3 days.
    Reheating: Ready for Round 2? Grab a grill pan and set it to low-medium heat. Flip those cauliflower steaks around for about 5 minutes, and you're back in Flavor Town.
    Microwave Option: In a rush? The microwave's got your back. Just remember, the texture might be a tad different, but still delish.

    Nutrition Facts

    Calories: 71kcalCarbohydrates: 8gProtein: 3gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 189mgPotassium: 449mgFiber: 3gSugar: 3gVitamin A: 3IUVitamin C: 76mgCalcium: 35mgIron: 1mg
    Did you make this recipe?Tag @ourplantbasedworld on Instagram and Hashtag it #ourplantbasedworld so we can see what's cooking!!

    Nutritional Disclaimer

    The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our full Nutritional Disclosure here.

    Affiliate Disclaimer

    Please note that some of the links here are affiliate links, and I will earn a commission if you purchase through those links. I recommend all of the products listed because they are companies I have found helpful and trustworthy.

    gustavo de obaldia headshot.
    Gustavo De Obaldia
    Website |  + postsBio

    As the lead content writer and recipe developer at Our Plant-Based World, he combines his passion for health and sustainability with a Plant-Based Nutrition Certification to create accessible, delicious vegan recipes. His expertise in plant-based cooking supports the blog's mission of fostering a healthier, environmentally conscious lifestyle through simple and seasonal dishes. His commitment to making vegan cooking enjoyable and inclusive for everyone shines in each recipe and article.

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    Reader Interactions

    Comments

      4.93 from 38 votes (12 ratings without comment)

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      Recipe Rating




    1. Tayler Ross

      July 26, 2022 at 7:54 pm

      5 stars
      I've made this cauliflower steak several times and it always turns out perfectly. Thanks so much for sharing the recipe!

      Reply
      • Gus

        July 26, 2022 at 11:32 pm

        You are welcome, Tyler! I am glad your cauliflower steaks came out as expected!

        Reply
    2. Dijana

      July 26, 2022 at 6:53 pm

      5 stars
      These cauliflower stakes are so good! We are always looking for new ways to add more plant-based meals to our weekly diet, and this was exactly what we needed! Will make it again for sure with the Mediterranean seasoning!

      Reply
      • Gus

        July 26, 2022 at 10:50 pm

        Thank you, Dijana! We are glad you liked our cauliflower steaks!

        Reply
    3. Amy

      July 26, 2022 at 6:49 pm

      5 stars
      We love cauliflower steaks but have only ever ordered them at restaurants. This is way more cost-effective and every bit as delicious!

      Reply
    4. Shadi

      July 26, 2022 at 6:41 pm

      5 stars
      This was such a hit! Thank you for Love all the ingredients, can’t wait to try this!

      Reply
    5. Kate

      July 26, 2022 at 6:25 pm

      5 stars
      My cauliflower steaks were easy to make and so delicious! I can't wait to make these again!

      Reply
    6. Mairead

      July 01, 2022 at 2:10 am

      5 stars
      This grilled cauliflower steak is so simple and delicious. I can't wait to create different variations using my favorite spice blends.

      Reply
    7. Liza

      July 01, 2022 at 1:33 am

      5 stars
      Love these savory, filling, tasty cauliflower steaks! Thanks for all the detailed instructions and photos. Next time I'm going to try your suggestion of drizzling them with chimichurri sauce. Yum!

      Reply
    8. Tara

      June 30, 2022 at 11:46 pm

      5 stars
      So easy and simple yet so tasty! I was really impressed with this vegetarian dish. Will be making this again!

      Reply
      • Gus

        June 30, 2022 at 11:51 pm

        Thank you, Tara! I am glad you enjoyed our roasted cauliflower stakes!

        Reply
    9. Jamie

      June 30, 2022 at 11:01 pm

      5 stars
      I love the flavor of grilled cauliflower! This is such a simple way to enjoy it. Delicious!

      Reply
    10. Sharon

      March 18, 2022 at 8:07 pm

      5 stars
      I love cauliflower and hadn't ever thought to grill it before, it comes out super tasty and I love the grilled flavor.

      Reply
      • Gus

        March 21, 2022 at 8:03 pm

        Glad you liked it, Sharon!

        Reply
    « Older Comments

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