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.
Jump to:
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?
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
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 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.
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
If you love this recipe as much as we do, let us know with a 5-star rating!
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
Nutrition
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
Charles
We made this cauliflower steak for dinner with hummus and sauce. So quick and filling.