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Cauliflower ‘Steak’ with Cheese Sauce

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What’s the only white food that’s good for you? Cauliflower!

Part of the cruciferous vegetables such as broccoli, kale, and brussels sprouts, cauliflower doesn’t share their green color, but it does have just as much nutrition as it’s other family members.
Cauliflower is very nutritious and is especially high in vitamin C, K, and folate. In addition to providing high amounts of fiber, phytonutrients and antioxidants. Although white foods are typically high on the glycemic index and raise blood sugar levels, cauliflower is very low. It’s also low in calories, with about 29 calories per cup of cooked cauliflower.
To obtain the most nutrients from cauliflower, it’s best to eat it raw or minimally cooked, such as by steaming for 5 minutes. However, in this recipe, we are cooking the cauliflower in stock for about 30 minutes to achieve the best flavor.
Try this smoothie recipe for raw or minimally cooked cauliflower and this delicious salad recipe for raw cauliflower.

Now back to the steaks…

Although nothing to do with steaks in terms of taste or appearance, the reference is only because of the way it’s seared and served.
Cauliflower Steak
To obtain the “steaks”, with the cauliflower sitting on its stem, the outer edges are trimmed, and the middle part is then sliced in half to get the steak-like piece of cauliflower, about 3cm thick. If the cauliflower is small you might get just 1 piece, and a very large cauliflower can give you about 3.
Many online recipes roast the cauliflower steaks in some oil and spices, but for the best flavor, I prefer to cook the cauliflower in some stock, and any other flavor additions you prefer.

Although I wasn’t a huge fan of cauliflower steak, once I tried it with the sweet potato cheese sauce I was hooked.
Another way to enjoy it is by cooking it in the stock with Indian spices such as cardamom, cumin seeds, and a bay leaf. And then serve with this sauce after searing.

If you are making the sweet potato cheese sauce, then use the leftover stock from cooking the cauliflower in the sauce.

Cauliflower ‘Steak’ with Cheese Sauce

Cook Time: 30min
|prep Time: 5min
| total Time: 35min
| servings: 2


1 head cauliflower, leaves and stems removed*
2 cups vegetable stock
2 garlic cloves, peeled and crushed
1 bay leaf
Salt and pepper, to taste (the amount of salt will depend on the saltiness of your stock)
1 cup Sweet potato Cheese Sauce
2-3 tablespoons green onion, chopped
*keep the core in place


Pre-heat the oven to 350F or 160C. Have a medium-sized roasting pan or Pyrex dish ready to use.
Trim the outer edges of the cauliflower, and then slice the middle part into 2-3 steaks, about 3cm thick each.
Mix the stock with the garlic, bay leaf, salt, and pepper if needed, in the baking dish you will use. Add the steaks and cover the dish tightly with aluminum foil. Place the dish into the preheated oven, and bake for approximately 30minutes. The steaks will be ready when a knife goes in easily, but it’s still firm. Be careful not to overcook the cauliflower or it will fall apart when searing.
Once the cauliflower is cooked, carefully remove the steaks and place them on a paper towel, blotting the top part also, to ensure it’s completely dry. Keep the oven on.
Meanwhile, make the cheese sauce using the stock from cooking the cauliflower.
About 15 minutes before you would like to serve the steaks, heat a frying pan, over medium heat, and once hot, carefully place the cauliflower and grill until golden brown about 3 minutes, then flip and repeat.
Then place the steak in a roasting pan or pyrex dish, spoon over a generous amount of cheese sauce, then place in the oven for about 5-6 minutes until the sauce forms a crust and warm. Remove from the oven, sprinkle over the spring onion and save.


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