Savory & Tender Keto Cauliflower Steaks (Flavorful & Low-Carb!)
Looking for a delicious and hearty plant-based (or side dish) option? These Savory & Tender Keto Cauliflower Steaksare an incredible choice! Thick slices of cauliflower are generously seasoned with olive oil, smoky paprika, and your favorite steak rub, then cooked until tender with a beautiful caramelized crust. Quick to prepare and packed with flavor, these low-carb, naturally gluten-free, and delightfully satisfying “steaks” are a delicious addition to your health journey, perfect for a light yet fulfilling meal here in Puerto Vallarta!
Yields: 2-4 servings (depending on size of cauliflower head and desired portion) Prep time: 10 minutes Cook time: 10-15 minutes (pan-fry/grill) or 20-30 minutes (oven roast)
Ingredients:
- 1 large head cauliflower, sliced into 1-inch thick “steaks”
- 2-3 tablespoons extra virgin olive oil (for rubbing)
- 1-2 teaspoons your favorite steak rub (KETO NOTE: Check ingredients for no added sugar or excessive fillers)
- ½ teaspoon smoked paprika
- ¼ teaspoon salt, or to taste
- ⅛ teaspoon black pepper, or to taste
- Optional for serving: Fresh parsley or cilantro, a squeeze of lemon juice, sugar-free sour cream, or a dollop of keto pesto.
Equipment:
- Sharp chef’s knife
- Large cutting board
- Large skillet (cast iron recommended for searing) or baking sheet
- Spatula or tongs
- Small bowl (for mixing seasoning)
Instructions:
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Prep Cauliflower: Wash and thoroughly dry the cauliflower head. Carefully slice the entire head vertically into 1-inch thick “steaks.” You’ll typically get 2-4 good “steaks” from the center, with smaller florets/pieces from the edges. (Save the florets for another recipe or roast them alongside the steaks!).
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Season Cauliflower: In a small bowl, mix together the steak rub, smoked paprika, salt, and black pepper.
- Lay the cauliflower steaks on a cutting board or clean surface. Drizzle both sides of each cauliflower steak generously with olive oil, ensuring good coverage.
- Sprinkle both sides of the cauliflower steaks evenly with the mixed seasoning blend. Gently rub the seasoning into the cauliflower.
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Cook the Steaks (Choose Your Method):
A) Pan-Frying/Searing (Recommended for best crust):
- Heat a large skillet (cast iron works beautifully) over medium-high heat. Add a tablespoon or two of olive oil to the hot pan.
- Place the seasoned cauliflower steaks in the hot pan. Cook for 5-7 minutes per side, pressing down gently with a spatula, until each side is deeply golden brown, tender, and slightly charred.
B) Oven Roasting (Hands-off):
- Place the seasoned cauliflower steaks on a large baking sheet (lined with parchment paper for easy cleanup).
- Bake at 400°F (200°C) for 20-30 minutes, flipping halfway, until fork-tender and deeply golden brown.
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Serve & Enjoy! Once cooked to your desired tenderness and doneness, immediately remove the cauliflower steaks from the pan/oven.
- Serve hot. You can garnish with fresh herbs, a squeeze of lemon, or your favorite keto-friendly sauce. Enjoy this satisfying and flavorful “steak”!
Tips for Success:
- Sharp Knife is Key: A sharp chef’s knife is essential for clean, even slices of cauliflower.
- Don’t Rush the Sear: For pan-frying, let the cauliflower develop a good, deep golden-brown crust on each side before flipping. This adds immense flavor.
- Seasoning Check: Always check the ingredients of your favorite steak rub for hidden sugars or questionable additives if you’re strict keto. You can also make your own simple rub with garlic powder, onion powder, paprika, cumin, salt, and pepper.
- Versatile: These “steaks” make a fantastic side dish for any protein, or a light and satisfying vegetarian main course.
- Leftover Florets: Don’t discard the smaller florets that fall off! Toss them with the same seasoning and roast them alongside the steaks for a delicious side.
- Internal Doneness: Cauliflower should be tender when pierced with a fork, but still have a slight bite, not mushy.
Recipe Analysis & Dietary Classification:
This Keto Cauliflower Steak is a delicious addition to your health journey!
- Low-Carb: Yes, cauliflower is an excellent low-carb vegetable.
- High Fiber: Yes, from the cauliflower.
- Keto: Yes, this recipe is keto-friendly. All listed ingredients are suitable for a ketogenic diet, provided your steak rub is sugar-free.
- Gluten-Free: Yes, this recipe is naturally gluten-free.
- Vegetarian/Vegan: Yes, this recipe is naturally vegetarian and vegan (if using olive oil).