Cauliflower Steak Recipe with Italian Seasoning
Nearly everyone loves a good steak. But did you know that you can have a delicious vegetarian steak, too? Veggie lovers, meet this cauliflower steak recipe.
What Is Cauliflower Steak?
Cauliflower steak is just a fancy name for a thick slice of fresh cauliflower. When you slice cauliflower into “steaks” and then roast them in the oven, the cauliflower takes on a tasty, nutty flavor that livens up the vegetable. Cauliflower steaks make an excellent main dish that even meat lovers will enjoy. It doesn’t hurt that cauliflower is deliciously good for you, too!
Cauliflower is a cruciferous vegetable, part of the broccoli, cabbage and kale clan. It’s been found to reduce cancer risk; glucosinolates, the compounds that give cauliflower its distinctive smell when cooked, help keep cancer cells from growing. Thanks to the high amount of antioxidants, cauliflower is also awesome at reducing inflammation.
Just one cup of cauliflower is packed with necessary vitamins and minerals. In fact, 73 percent of your daily recommended intake of vitamin C is in a serving of cauliflower. And if you have issues with digestion, you might want to add some more cauliflower to your diet; glucosinolates are also excellent at protecting your stomach’s lining, preventing leaky gut and helping to detox the liver so that your body absorbs more of the nutrients you’re eating.
Nutrition Facts
One serving of this roasted cauliflower steak provides: (1)
- 97 calories
- 2.12 grams protein
- 7.52 grams fat
- 7.49 grams carbohydrates
- 66.9 micrograms vitamin K (74 percent DV)
- 47.2 milligrams vitamin C (63 percent DV)
- 3 grams fiber (12 percent DV)
- 4.13 milligrams iron (23 percent DV)
- 0.404 milligrams manganese (22 percent DV)
How to Make Cauliflower Steak
It’s clear that this is one healthy dish. So how do you make this cauliflower steak recipe?
Start by preheating the oven to 350 F. While the oven heats up, slice the cauliflower into “steaks.” 
You want big chunks here!
Line a baking sheet with parchment paper and place the cauliflower steaks on them, then drizzle with avocado oil. This healthy oil is full of monounsaturated fats, which are important for heart health.
Top the cauliflower steaks with the spices, fresh thyme and lemon juice.
Isn’t this cauliflower gorgeous? I love this combination of Italian seasoning, lemon juice and fresh thyme, but once you get the hang of making cauliflower steaks, you can experiment with your own combinations, too. Turmeric, cumin and ginger would also be a great combination.
Once the cauliflower steaks are seasoned, roast them for 30–45 minutes, or until they’re tender. You don’t want them too mushy, though!
Serve the cauliflower steaks with your favorite vegetarian pasta or side salad.
This is one winning recipe. It’s also easy to double or triple if you’re feeding a crowd.
During warm weather months, you can even grill these “steaks” to make this an even quicker meal. Enjoy!
Total Time
45 minutes
Serves
3–4
Meal Type
Diet Type
Ingredients:
- One large head of cauliflower, sliced
- 1–2 tablespoons avocado oil
- ½ teaspoon garlic powder
- ½ teaspoon sea salt
- 1 teaspoon Italian herb seasoning
- 4–5 sprigs fresh thyme
- Juice of ½ lemon
Directions:
- Preheat the oven to 350 F.
- On a baking sheet lined with parchment paper, add the cauliflower slices.
- Drizzle with avocado oil and top with spices, fresh thyme and lemon juice.
- Bake for 30–45 minutes, or until tender.
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21 Comments
I love roasted cauliflower, and the way this is presented with delicious herbs is brilliant!
Carla, thanks for your feedback. Glad you like the recipe.
I do love reading the articles. However, how can one get the vitamin C from baking the “cauliflower steak” at 350 F, for over 30 minutes? Vitamin C is very unstable at high temperatures.
Hello There, the nutrient value recorded is what is still intact after cooking. There is a small nutrient loss when you cook raw vegetables but not large. Also, eating raw can be hard on the digestive system and therefor making it harder for the body to fully absorb nutrients. Both raw and cooked are great options and both are still packed full of nutrients.
I will be trying this recipe for sure. Can I use coconut oil instead?
Hello Stephanie, coconut oil would be a great alternative as well.
I do enjoy reading all your info and warching your videos but it frustrates me bigtime that I cannot buy any products or take up any special offers through your site as I am living in Thailand.
Hello Pip, thanks for being a fan. You may want to look into https://www.iherb.com/search?kw=bone%20broth&bids=ATN this site ships outside the US, you may be able to find some of our supplements and see if they ship to Thailand.
This recipe is a great idea. But this recipe should have been created or at the least reimagined with options that a lady might have in her pantry already. For example olive oil instead of avocado oil and sprigs of thymes should be replace with dried thyme or given as a alternative. Please understand your help is unpresidently valuable but there is more work to be done to include every women in all walks of life. We all want to be health can especially under great tutelage with yours. Remember we can all learn from each other. I thank you and team from the bottom of my heart for giving so much information so freely. If no one else in the world was touched or help by your work, I was.
Nothing changes, if nothing changes. I believe your comments come from well-intentions, but in order to achieve the goal of improved health, the information cannot always be reduced to what’s convenient. Eating for convenience is what has gotten the health of Americans to its current state. Additionally, recent studies have suggested that heating olive oil at high temperatures can cause more harm than good. Not to make any assumptions about your age, but there was a time when olive oil was not readily found in the pantries of typical families (not just ladies’, since gentlemen cook, as well). I respect your position and hope that I am able to provide another perspective.
Thank you, that information is much appreciated.
Hello Angela, thanks for your feedback. We appreciate you.
I don’t believe this one bit. This will NOT taste like a steak.
Haha. I don’t think it’s saying it will TASTE like a steak, Mike. Definitely not that. It’s just called cauliflower streak because it’s cut into big chunks like a steak ?
Well I think if you were to take the Cauliflower & ruff chop it in the food processor, hit it with a dash of Montreal Steak Seasoning & turn it into an actual patty it may taste a tad better? LoL
don’t you get rid of some vitamin content with this heat for 45 minutes…for health
one should get vegetable raw…no heat…..
thanks,
Nona
Hello Nona, of course raw vegetables will have the highest nutrient value. However, eating raw can be hard on the digestive system and therefor making it harder for the body to fully absorb nutrients. Both raw and cooked are great options and both are still packed full of nutrients.
I just started on blood thinners due to a PE…is cauliflower “safe” …? I know I have to watch kale, spinach and Brussels sprouts…
Hello Rosemarie, I suggest working with your physician to ensure that you specific health needs are being met.
Back home in Lebanon we ate lots of cauliflower. When my mother had a busy day she used to make simple meals such as the cauliflower sandwiches. She cuts the cauliflower into florets and she used to deep fry them, then she opens a pita bread and load it with cauliflower add salt to taste and covered it with Tahini sauce (Tahini, water. lemon & garlic), it is delicious!
Now a days I don’t deep fry them, I bake them with drizzled olive oil and it is still delicious. Yum Yum
That sounds amazing Andy! thanks!