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The VGN Way » Summer Recipes

Easy Air Fryer Cauliflower Steak

Published: Dec 12, 2019 · Modified: Sep 18, 2022 by Nija Clark · This post may contain affiliate links · 1 Comment

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Easy, quick and ready in under 30 minutes. 2 cauliflowers & a few spices between you and a crispy delicious air fryer cauliflower steak for dinner tonight. These cauliflower steaks are dairy-free, vegetarian friendly and gluten-free.

CAULIFLOWER STEAK
Jump to:
  • Why You’ll Love These
  • Is Cauliflower Steak Healthy? 
  • Ingredients
  • Equipment
  • Best Way To Cut Cauliflower Steaks So They Don’t Fall Apart
  • How To Make Cauliflower Steaks In An Air Fryer
  • Instructions For Oven
  • Storage & Reheating
  • 📖 Recipe

Cauliflower is the MVP of versatile vegetables. You can make everything. From riced cauliflower to steamed or chopped up for a taco filling.

Cauliflower range the color spectrum from white, green to orange and purple.

Cauliflower belongs to the plant species that also includes kale, broccoli, and Brussels sprouts.

Why You’ll Love These

  • Healthy main or side dish
  • Quick & Easy to make
  • Great Flavor
  • Great with homemade or store bought hummus for a protein kick.

Is Cauliflower Steak Healthy? 

Oven Roasted Cauliflower Steak

Cauliflower steak is one of the healthiest vegan entree’s you will come across, low in calories, fat and sodium.

Cauliflower is an extremely healthy vegetable that’s a significant source of nutrients; high in vitamin C, K, B6, Folate Acid, Potassium and high in Fiber. It’s a great low-carb alternative to grains and legumes.

Ingredients

2 heads of Cauliflower - medium to large

A Few Seasonings - Sumac (optional dry herb with citrus flavors), Paprika, Garlic Powder, Salt & Pepper

Non-Extra Virgin Olive Oil varieties or Avocado are best for high temperature

Equipment

How to roast cauliflower in air fryer

We use an oven type air fryer vs a basket air fryer. It makes it easier to cook more steaks at one time.

Best Way To Cut Cauliflower Steaks So They Don’t Fall Apart

How To Cut Cauliflower Steak

How To Make Cauliflower Steaks In An Air Fryer

Place cauliflower in colander and rinse clean. Carefully remove outer leaves and trim bottom of stem. Be careful not to remove to much or steak will fall apart.

Using a large knife cut the cauliflower in half lengthwise through center. See visual instruction above.

Cut 1 ½ inch steak from each side.

Repeat with other head of cauliflower.

Unless you have a very large head of cauliflower each one will produce 2 steaks with leftover's for rice or to steam.

Set air fryer for 350F degrees.

Place the steaks in a single layer in the inner basket of the air fryer.

Air fry them for 10 minutes and then flip and then cook for additional 5 to 8 minutes until tender. Note - depending on the size of cauliflower the time may vary slightly. Cook until steaks are tender.

Instructions For Oven

Preheat oven to 450 degree 

Place cauliflower in colander and rinse clean. Carefully remove outer leaves and trim bottom of stem. Be careful not to remove to much or steak will fall apart

Using a large knife cut the cauliflower in half lengthwise through center

Cut 1 ½ inch steak from each side. Unless you have a very large head of cauliflower each one will produce 2 steaks with leftover's for rice or to steam

Repeat with other head of cauliflower 

Drizzle olive over both sides of cauliflower and season with spice blend 

Place on baking sheet and cover with foil and bake for 5 minutes 

Remove the foil and roast for 10 minutes 

Gentle flip over and roast until golden brown crust forms on both sides about another 10 minutes

Storage & Reheating

Best eaten the day of. These cauliflower steaks will be their crispiest fresh from the air fryer.

  • To Store. Cool before refrigerating. Store in airtight container. Store in refrigerator for up to 2 days.
  • To Reheat. Like most vegetables, cauliflower has a high water content. Unfortunately the longer it sits the less crispy they will be. However popping them back in the oven on 400 for 10 minutes will help restore some of the crunch as well as reheating them.
What Goes With Roasted Cauliflower Steaks?

We like to pair with hummus, quinoa or vegan alfredo sauce - all high protein dishes to balance your micronutrients.

📖 Recipe

Easy Air Fryer Roasted Cauliflower Steak

Nija Clark
Easy, quick and ready in under 30 minutes. 2 cauliflowers & a few spices between you and a crispy delicious cauliflower steak for dinner tonight. These cauliflower steaks are dairy-free, vegetarian friendly and gluten-free.
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 25 mins
Total Time 40 mins
Course Main Course
Cuisine American
Servings 4
Calories 74 kcal

Equipment

  • Air Fryer

Ingredients
  

  • 2 heads Cauliflower - medium to large
  • 1 teaspoon Salt
  • ½ teaspoon Black Pepper
  • ½ teaspoon Sumac - optional dry herb with a citrus flavor
  • ½ teaspoon Paprika
  • ½ teaspoon Garlic Powder
  • Non- Virgin Olive Oil or Avocado - for higher temperature cooking

Instructions
 

Air Fryer Cooking Method 

  • Place cauliflower in colander and rinse clean. Carefully remove outer leaves and trim bottom of stem. Be careful not to remove to much or steak will fall apart.
  • Using a large knife cut the cauliflower in half lengthwise through center. Cut 1 ½ inch steak from each side. Unless you have a very large head of cauliflower each one will produce 2 steaks with leftover's for rice or to steam.
  • Repeat with other head of cauliflower.
  • Place the steaks in a single layer in the inner basket of the air fryer.
  • Set Air Fryer for 350F degrees
  • Air fry them for 10 minutes and then flip and then cook for additional 5 to 8 minutes until tender.
  • Note depending on the size of cauliflower the time may vary slightly. Cook until steak are tender.
  • Serve with hummus or quinoa and a side of green beans

Oven Baking Method

  • Preheat oven to 450 degree
  • Place cauliflower in colander and rinse clean
  • Carefully remove outer leaves and trim bottom of stem. Be careful not to remove to much or steak will fall apart
  • Using a large knife cut the cauliflower in half lengthwise through center
  • Cut 1 ½ inch steak from each side. Unless you have a very large head of cauliflower each one will produce 2 steaks with leftover's for rice or to steam.
  • Repeat with other head of cauliflower
  • Drizzle olive over both sides of cauliflower and season with spice blend
  • Place on baking sheet and cover with foil and bake for 5 minutes
  • Remove the foil and roast for 10 minutes
  • Gentle flip over and roast until golden brown crust forms on both sides about another 10 minutes

Notes

To Store. Cool before refrigerating. Store in airtight container. Store in refrigerator for up to 2 days.
To Reheat. Like most vegetables, cauliflower has a high water content. Unfortunately the longer it sits the less crispy they will be. However popping them back in the oven on 400 for 10 minutes will help restore some of the crunch as well as reheating them.

Nutrition

Calories: 74kcalCarbohydrates: 15gProtein: 6gFat: 1gSaturated Fat: 1gSodium: 668mgPotassium: 869mgFiber: 6gSugar: 6gVitamin A: 21IUVitamin C: 139mgCalcium: 65mgIron: 1mg
Tried this recipe?Mention @vgnway or tag #thevgnway!

These nutritional figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe.

Leave a comment, or take a picture and tag and us on Instagram #thevgnway.

Live Love and Eat Good Food!

The Vgn Way

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Reader Interactions

Comments

  1. Charles

    September 18, 2022 at 12:22 pm

    5 stars
    We made this cauliflower steak for dinner with hummus and sauce. So quick and filling.

    Reply

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Hi, we're Nija & Shad! Thank you, for visiting The Vgn Way (the vegan way)! No matter how you spell it. We’ve made it our mission to make this site a great place to share delicious, simple, plant-based, vegan & gluten-free recipes with you.

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Hi, we're Nija & Shad! Thank you, for visiting The Vgn Way (the vegan way)! No matter how you spell it. We’ve made it our mission to make this site a great place to share delicious, simple, plant-based, vegan & gluten-free recipes with you.

More about me →

Healthy Vegan Recipes

  • Spicy Kale Wrap Salad
  • Oven Roasted Sheet Pan Portobello Mushroom Fajitas (Vegan + Gluten-Free)
  • 50+ Easy Gluten Free Vegan Lunch Ideas For Work Or School
  • Healthy Vegan Air-Fryer Recipes
  • Vegan Stuffed Bell Peppers (Air-Fryer & Oven Baked)
  • Homemade Loaded Hummus
  • Vegan Lemon Blueberry Muffins
  • High Protein Chickpea Waffles (Vegan & Gluten-Free)

Vegan Comort & Soul Food

  • Vegan Soul Food Recipes
  • Easy Gluten-Free Sweet Potato Quick Bread (Southern Style)
  • Black-Eyed Pea Hummus
  • Crispy Gluten-Free Cornbread Crackers
  • How To Make Lemon Pepper Cauliflower Wings (Vegan + Gluten-Free)
  • Buffalo Cauliflower Sandwich

Trending Recipes

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  • List Of Gluten-Free Potato Chips (Crisps)
  • 10 Easy JUST Egg Recipes Ideas
  • Just Egg Vegan Quiche
  • Easy Gluten-Free Vegan Biscuits
  • How To Cook Fonio (Plus Recipes)

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