Oven Roasted Cauliflower Steaks

These oven roasted cauliflower steaks are a delicious plant-based side, appetizer or light dinner! They are super healthy and you will not regret the sweet, spicy, and caramelized flavors that melt in your mouth!

Oven Roasted Cauliflower Steaks

When we set out to make cauliflower steaks, we were both pretty questionable on how they would taste and also how much they would fill us up. Albeit, the mashed sweet potatoes are pretty heavy, but we were very full!

We paired the cauliflower with mashed sweet potatoes and we were pleasantly surprised on how full we were!

Chris had some leftovers tee-d up to supplement the meal, but he didn’t even end up eating them! (I was shocked.)

Maybe it was because we had a snack later in the day, but either way, I can definitely recommend this dish as a light dinner, side dish or appetizer. However, if you are the type of person who works out after work and comes home starving (like I used to be), then warning: this may not cut it for your full dinner.

For the “steaks”, you want to keep the stem in tact as much as possible. For each head of cauliflower, expect to get 3 steaks. Trust me, I tried to squeeze 4 steaks out, and the stem didn’t hold it all together, and it fell apart. 3 is the key!

With the whole head of cauliflower, you will have other florets outside of the 3 steaks. These are, of course, worth roasting along side!

Also, for presentation sake, the first side that goes down in the pan is always the ‘prettiest’ when serving. Thus, always start with the nicest looking side face-down on the pan. (I learned this the hard way)

Oven Roasted Cauliflower Steaks

The cauliflower steaks were coated in a mixture of avocado oil, honey, sea salt, and red pepper flakes.

The honey locks onto the cauliflower and creates that delicious, toasted caramelization flavor that is out of this world.

I have been putting the Watkins garlic salt on EVERYTHING, and it is so delicious. If you don’t have garlic salt, 1. add it to your grocery list and 2. simply use regular sea salt and add 1 clove of minced garlic.

Also, the toasted walnuts are a MUST. And you must roast these at home. You cannot beat the aroma and flavors from home-roasted nuts.

Oven Roasted Cauliflower Steaks

We made a sweet potato mash to accompany the oven roasted cauliflower. It works well because you can maintain the oven at a high heat, and cook both the sweet potatoes and cauliflower.

Start your sweet potatoes about 40 minutes before the cauliflower goes in. This will allow the perfect amount of time to fully roast the potatoes, mash them, and plate with the cauliflower steaks.

Looking for additional vegetarian, plant-based meals? Try some of these:

Oven Roasted Cauliflower Steaks

These oven roasted cauliflower steaks are a delicious plant-based side, appetizer or light dinner!
Prep Time10 mins
Cook Time30 mins
Course: Entree, Side Dish
Keyword: cauliflower, vegan, vegetarian
Servings: 2


  • 1 head cauliflower
  • 1 tbsp avocado oil
  • 1/2 tsp garlic salt (I love the Watkins Organic garlic salt)
  • 1/4 tsp red pepper flakes
  • 1 tsp honey
  • 1 cup walnuts
  • parsley for garnish


  • Preheat the oven to 450 degrees. Prepare a baking sheet with parchment paper.
  • Cut the cauliflower into steaks: turn cauliflower stem-side up. Using the stem to hold the steaks together, cut into 3 steaks, giving you flat surfaces on each steak. Keep the fallen florets to roast.
  • Lay the cauliflower steaks on the baking sheet and parchment paper.
  • Combine the oil, garlic salt, red pepper flakes, and honey in a small bowl. (I like to shake in a small mason jar)
  • Brush the oil & honey mixture onto the cauliflower. Coat the flowers well!
  • Roast the cauliflower in the hot oven for 30 minutes total, flipping half way at 15 minutes.
  • When there is 10 minutes left on the cauliflower, toss the walnuts onto the pan to roast.
  • Remove and serve with parsley and the optional bed of mashed sweet potatoes!


To serve with sweet potato mash: Wrap 2 medium sweet potatoes in foil. Roast at 450 for 40-45 minutes, until cooked through and you can easily stick a fork in.
Remove the sweet potatoes carefully, and blend in a food processor until smooth. We keep the skins on for extra fiber, but feel free to remove the skins if you’d like.
*Start roasting the sweet potatoes about 40 minutes before the cauliflower goes into the oven. This will give you time to get the sweet potatoes tender and mashed up, ready to plate with the cauliflower steaks!
(Visited 679 times, 17 visits today)

You Might Also Like


  • Reply
    Tofu Shiitake Lettuce Wraps - The Fresh Find
    June 11, 2020 at 8:28 am

    […] Vegetarian: Oven Roasted Cauliflower Steaks […]

  • Reply
    Roasted Acorn Squash and Lentils with Honey-Tahini - The Fresh Find
    December 26, 2020 at 10:23 pm

    […] Oven Roasted Cauliflower Steaks […]

  • Reply
    Creamy Coconut Sweet Potato Bake - The Fresh Find
    January 13, 2021 at 10:04 am

    […] Oven Roasted Cauliflower Steaks […]

  • Reply
    Quinoa Fried Rice with Crispy Tofu - The Fresh Find
    February 2, 2021 at 11:17 pm

    […] Oven Roasted Cauliflower Steaks […]

  • Reply
    Spicy Chinese Eggplant and Tofu - The Fresh Find
    February 3, 2021 at 12:31 am

    […] Oven Roasted Cauliflower Steaks […]

  • Leave a Reply

    Recipe Rating