If you are searching for a way to make vegetables the star of the show, these Crispy Baked Cauliflower Steaks are the perfect solution. This recipe takes the viral trend of parmesan-crusted vegetables and applies it to thick, hearty cauliflower slices for a result that is golden, crunchy, and incredibly savory. Whether you are looking for a low-carb main dish or a crowd-pleasing side, these steaks deliver on both flavor and texture.
Table of Contents
Why You Will Love This Recipe
There are so many reasons to fall in love with these Crispy Baked Cauliflower Steaks. First, the texture is unmatched; the combination of roasting at a high temperature and the parmesan crust creates a satisfying crunch that rivals fried foods. Second, it is a nutritional powerhouse, offering a high-fiber alternative to traditional steaks while remaining naturally gluten-free. Finally, the addition of the creamy avocado dip provides a cooling, zesty contrast to the warm, spiced cauliflower, making every bite a balanced experience.
Ingredients
- 1 large head of cauliflower
- 1/4 cup high-quality olive oil
- 2 tablespoons grated parmesan cheese (for the marinade)
- 2 cloves garlic, minced
- 1/2 teaspoon paprika
- 1/2 teaspoon onion powder
- 1/2 teaspoon salt
- 1/4 teaspoon chili pepper flakes
- 1/2 cup freshly grated parmesan cheese (for the crust)
- Fresh chives, chopped (optional garnish)
- 1 ripe avocado (for the dip)
- 2 scallions, roughly chopped
- 1/2 lime, juiced
- 1 jalapeño, deseeded and chopped
- 1 tablespoon olive oil (for the dip)
- 1 tablespoon grated parmesan or nutritional yeast (for the dip)
- 1/4 cup fresh parsley
- 1/3 cup water (to adjust consistency)
- Salt and pepper to taste
Step-by-Step Instructions
- Prepare the Oven and Cauliflower: Preheat your oven to 450°F. Wash the cauliflower head and dry it thoroughly with a kitchen towel, as moisture is the enemy of crispiness. Slice the head in half, then slice those halves again to create thick, steak-like slabs. Place them on a large baking sheet.
- Create the Seasoning Rub: In a small mixing bowl, whisk together the 1/4 cup of olive oil, 2 tablespoons of grated parmesan, minced garlic, paprika, onion powder, salt, and chili pepper flakes until well combined.
- Coat the Steaks: Use a pastry brush to apply the oil and spice mixture generously to the front, back, and sides of each cauliflower steak.
- Apply the Parmesan Crust: Spread the 1/2 cup of freshly grated parmesan onto a flat plate. Press one side of each seasoned cauliflower steak into the cheese, then place them parm-side down onto the baking sheet.
- Bake to Perfection: Place the tray in the oven and bake at 450°F for 10 minutes. After 10 minutes, reduce the oven temperature to 425°F and continue baking for 20 to 25 minutes. The exact time will depend on the thickness of your steaks; you are looking for a deep golden-brown crust.
- Prepare the Avocado Dip: While the cauliflower roasts, combine the avocado, scallions, lime juice, jalapeño, olive oil, parmesan (or nutritional yeast), parsley, and water in a mini food processor. Blend until completely smooth, adding a splash more water if you prefer a thinner consistency. Season with salt and pepper.
- Serve: Remove the steaks from the oven and serve them crispy-side up. Garnish with fresh chives and serve alongside the avocado dip.
Expert Tips / Pro Tips
To ensure your Crispy Baked Cauliflower Steaks turn out perfectly every time, always use freshly grated parmesan cheese. The pre-shaken canisters contain anti-caking agents that prevent the cheese from melting and crisping into that signature crust. Another tip is to not overcrowd the pan. If the steaks are too close together, they will steam rather than roast, resulting in a soft texture instead of a crispy one. Lastly, if your cauliflower head is particularly large, you may end up with loose florets; don’t throw them away! Season them the same way and roast them right alongside the steaks.
Variations & Substitutions
If you prefer a vegan version of this recipe, you can easily substitute the parmesan cheese for nutritional yeast or a plant-based parmesan alternative. For those who enjoy a bit more heat, increase the amount of chili pepper flakes or add a pinch of cayenne pepper to the spice rub. If you don’t have parsley on hand for the dip, fresh cilantro makes an excellent substitute and pairs beautifully with the lime and jalapeño. You can also swap the avocado dip for a simple Greek yogurt and lemon zest sauce for a tangier finish.
Serving Suggestions
These Crispy Baked Cauliflower Steaks are hearty enough to serve as a vegetarian main course, perhaps paired with a side of quinoa or a fresh arugula salad. They also function beautifully as a side dish for grilled chicken or roasted salmon. For a fun appetizer style, you can cut the cauliflower into smaller “bites” instead of steaks and serve them on a platter with the avocado dip in the center for dipping.
Storage, Freezing & Reheating
If you have leftovers, store them in an airtight container in the refrigerator for up to 3 days. To maintain the crispiness when reheating, avoid the microwave. Instead, place the steaks in an air fryer at 350°F for 3 to 5 minutes or in a preheated oven at 400°F until warmed through and the cheese sizzles. Freezing is not recommended for this recipe, as the texture of the cauliflower becomes quite soft once thawed, losing that essential crunch.
Nutrition Information
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 344 kcal |
| Total Fat | 29g |
| Saturated Fat | 6g |
| Cholesterol | 14mg |
| Sodium | 338mg |
| Total Carbohydrates | 16g |
| Dietary Fiber | 7g |
| Sugars | 4g |
| Protein | 9g |
| Vitamin C | 87mg |
Crispy Baked Cauliflower Steaks
Ingredients
Equipment
Method
- Prepare the Oven and Cauliflower: Preheat your oven to 450°F. Wash the cauliflower head and dry it thoroughly with a kitchen towel, as moisture is the enemy of crispiness. Slice the head in half, then slice those halves again to create thick, steak-like slabs. Place them on a large baking sheet.1 large head cauliflower
- Create the Seasoning Rub: In a small mixing bowl, whisk together the 1/4 cup of olive oil, 2 tablespoons of grated parmesan, minced garlic, paprika, onion powder, salt, and chili pepper flakes until well combined.1/4 cup high-quality olive oil, 2 tablespoons grated parmesan cheese, 2 cloves garlic, 1/2 teaspoon paprika, 1/2 teaspoon onion powder, 1/2 teaspoon salt, 1/4 teaspoon chili pepper flakes
- Coat the Steaks: Use a pastry brush to apply the oil and spice mixture generously to the front, back, and sides of each cauliflower steak.
- Apply the Parmesan Crust: Spread the 1/2 cup of freshly grated parmesan onto a flat plate. Press one side of each seasoned cauliflower steak into the cheese, then place them parm-side down onto the baking sheet.1/2 cup freshly grated parmesan cheese
- Bake to Perfection: Place the tray in the oven and bake at 450°F for 10 minutes. After 10 minutes, reduce the oven temperature to 425°F and continue baking for 20 to 25 minutes. The exact time will depend on the thickness of your steaks; you are looking for a deep golden-brown crust.
- Prepare the Avocado Dip: While the cauliflower roasts, combine the avocado, scallions, lime juice, jalapeño, olive oil, parmesan (or nutritional yeast), parsley, and water in a mini food processor. Blend until completely smooth, adding a splash more water if you prefer a thinner consistency. Season with salt and pepper.1 ripe avocado, 2 scallions, 1/2 lime, 1 jalapeño, 1 tablespoon olive oil, 1 tablespoon grated parmesan or nutritional yeast, 1/4 cup fresh parsley, 1/3 cup water, Salt and pepper
- Serve: Remove the steaks from the oven and serve them crispy-side up. Garnish with fresh chives and serve alongside the avocado dip.Fresh chives
Notes
FAQ
Why are my cauliflower steaks falling apart?
Cauliflower is held together by the central core. When slicing your steaks, ensure each slice includes a portion of the core to keep the florets attached. If some pieces break off, simply roast them as individual florets.
Can I use a different oil?
While olive oil provides the best flavor for this Mediterranean-style dish, you can use avocado oil or any neutral high-heat oil if preferred.
How do I make the crust even crispier?
Make sure the cauliflower is very dry before adding the oil. Additionally, using a heavy dark-colored baking sheet can help conduct heat better, leading to a more intense browning on the cheese crust.
Is the jalapeño in the dip very spicy?
By removing the seeds and the white pith (ribs) of the jalapeño, you remove most of the heat, leaving behind a fresh pepper flavor. If you are very sensitive to spice, you can omit it entirely.