Cauliflower steaks

Ingredients

• 1 (about 500 g, weighed without leaves)cauliflower
• 30 ml (2 tbsp)olive oil
• 2 clovesgarlic
• 30 ml (2 tbsp)flat-leaf parsley
• 45 ml (3 tbsp)olive oil
• 30 ml (2 tbsp)lemon juice
• 2.5 ml (½ tsp)dried chilli flakes
• to tastesalt and pepper
• to tasteextra flaky salt and parsley

Instructions

1. 1

   Slice the cauliflower

   Wash the cauliflower and cut it into slices about 2–3 cm thick. The outer slices will be smaller and some may crumble, but they will taste just as good.

2. 2

   Brown the slices

   Heat the olive oil in a frying pan over medium heat. Fry the cauliflower until lightly golden, turning it sparingly so the slices are less likely to break apart.

3. 3

   Mix the marinade

   While the cauliflower cooks, finely chop the garlic and chop the parsley. Put them in a bowl with the remaining marinade ingredients and mix.

4. 4

   Finish in the pan

   Add the marinade to the cauliflower steaks and cook for a further 5–10 minutes, turning them during cooking.

5. 5

   Garnish and serve

   Transfer the steaks to a large plate and scatter over extra parsley and, if you like, a little flaky salt.

What are cauliflower steaks?

Cauliflower steaks are thick slices cut through a whole cauliflower, then cooked so their surfaces brown while the inside softens. The name describes their shape rather than a particular origin, and they are often served as a vegetable main or side.

This version uses a quick pan-fry and a bright dressing of garlic, parsley, lemon and chilli. The smaller outer pieces may break up, but they still take on the same savoury, tangy flavours.

Nutrition and macros by portion

The nutrition label shows one serving as written: 205 calories, 3g protein, 7g carbs, 19g fat.

Most of the energy and fat in each serving comes from the olive oil, while the cauliflower supplies most of the carbohydrates and fibre. The cauliflower and parsley contribute a little protein, but this dish is not especially protein-rich; pair it with beans, lentils or another protein source to make a more balanced plate.

Choosing and slicing the cauliflower

Centre slices: cut through the core to help the larger pieces hold together in the pan. Aim for slices about 2–3 cm thick, as specified in the method.

Outer pieces: expect the slices near the edge to be smaller and less sturdy. Cook them alongside the steaks and serve them too; their shape does not affect their flavour.

Getting an even golden colour

Pan space: arrange the slices so they have room to make contact with the hot pan. If they are crowded, they are less likely to brown evenly.

Turning: leave each side undisturbed long enough to colour, and handle the slices gently. Frequent flipping can make the thinner pieces crumble.

Making the garlic and lemon marinade

Garlic and parsley: chop both finely so they mix through the oil and cling to the cauliflower. Combine them with the remaining marinade ingredients in a bowl while the slices cook.

Chilli and lemon: the chilli flakes bring a little heat, while lemon juice adds a sharp contrast to the rich olive oil. Add the mixture to the pan only after the initial browning stage.

Knowing when they are ready

Colour: look for light golden patches on the cauliflower from the first frying stage. The recipe then allows a further 5–10 minutes after adding the marinade.

Texture: the finished slices should be tender enough to eat but still hold their shape when lifted. Turn them carefully as they cook in the marinade.

Serving the steaks

Finishing touch: scatter over the extra parsley and add flaky salt if needed, tasting before you season further. The lemon and herbs make these steaks easy to pair with plain grains or potatoes.

On the plate: serve them as a side dish, or make them the main vegetable component alongside a protein-rich dish such as beans, lentils or eggs.

Recipe notes & tips

• Cut the slices to a similar thickness so they cook at a similar pace.
• Use a wide frying pan so the cauliflower can brown rather than crowd together.
• Keep the heat at medium to give the surfaces time to colour without scorching.
• Turn the steaks gently with a broad spatula to help them stay intact.
• Taste the marinade before adding it to the pan and adjust the salt and pepper to your liking.

Variations

• More chilli: increase the chilli flakes slightly for a hotter finish.
• Herb swap: use chopped coriander instead of parsley for a different fresh flavour.
• Extra citrus: add a little finely grated lemon zest to the marinade.
• Smoky note: add a pinch of smoked paprika to the oil and marinade mixture.
• Dairy finish: serve with a spoonful of yoghurt on the side for a cool contrast.

Common mistakes to avoid

• Slicing too thinly: thin pieces are more likely to fall apart; aim for slices about 2–3 cm thick.
• Flipping too often: repeated turning can crumble the steaks; let them brown before moving them.
• Crowding the pan: packed slices do not brown as well; cook in batches if needed.
• Using high heat: the outside may darken before the centre softens; keep the pan at medium heat.
• Adding the marinade too early: the first browning stage needs time; add it after the slices are lightly golden.

How to store

Cool leftovers and refrigerate them in a covered container for up to 3 days. Reheat gently in a frying pan until warmed through; the slices may be softer after storing.

Frequently asked questions