These vegan cauliflower steaks make a hearty, satisfying and wholesome meal or entrée. With just a few simple ingredients, you can have this dish on the table in 25 minutes. Serve with an easy tomato sauce for a crowd-pleasing recipe that’s also great for BBQs!

Vegan Cauliflower Steak With Tomato Sauce-17

You know the old saying of how you can turn cauliflower into anything? Well, here is your proof. If cauliflower can become a flavorful Alfredo sauce or steak, you can achieve anything you want in life. It’s basically the encouragement one needs to live life to the fullest.

Anyway, cauliflower steak is something I’m obsessed with at the moment. I’ve served this recipe to non-vegans plenty of times, and it never fails to impress. It’s a very creative way to use cauliflower and looks impressive too, despite how simple it is!

Crispy cauliflower with tomato sauce

About these vegan cauliflower steaks

If you’ve never heard of cauliflower steak before, let me explain. The basic principle is that you slice a head of cauliflower into stick slices, season them according to your preference and then fry/bake them as you would a steak.

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The result? Tender, melt-in-your mouth deliciousness, with a slightly chewy centre and crispy edges. Cauliflower is neutral in flavour and therefore absorbs whatever seasoning or sauce you use. But despite the incredible flavours, cauliflower steak calls for healthy ingredients, is wholesome, and won’t leave you feeling sluggish.

Vegan Cauliflower Steak With Tomato Sauce-12

The key to achieving an amazing flavor is mixing olive oil with a handful of other ingredients: in this case, dried thyme, garlic, and mustard. The end resullt is salty, savoury, and with just the right amount of creaminess. Of course, you can make cauliflower steak with something as simple as some salt and pepper, or a light glaze of tamari. But this really takes them to the next level!

Closeup of a vegetable steak with tomato sauce and soy yoghurt

How to make cauliflower steaks

Prepare the cauliflower

  1. First, cut off the leaves and the cauliflower stem. Be careful to make sure it doesn’t crumble apart.
  2. Cut the cauliflower into 1-1.5 inch ‘steaks’, starting from the edge.
  3. Either save any of the smaller florets that fall away to use in a different recipe, or brush them with the sauce and prepare them as you would the larger steaks.

Prepare and fry the cauliflower steaks

In a small mixing bowl, whisk together olive oil, dried thyme, garlic and mustard.

Next, brush one side of each cauliflower steaks with the sauce, and lay them out in a large frying pan. Do not overcrowd – it may be necessary to work in batches. Cook for around 5-6 minutes, then brush the other side, flip and continue cooking for 5 minutes more. They should be crispy, lightly golden, and fork-tender.

How to bake cauliflower steaks

If you wish, you can bake these vegetable steaks instead of frying. To do this, start by preheating the oven to 180 degrees C (350 F) and line a baking tray with parchment paper.

Brush both sides of the cauliflower steaks with the olive oil mixture. Arrange them on the baking tray, and bake in the preheated oven for 25 minutes. Then, flip and bake for a further 15 minutes.

Crispy cauliflower on a wooden board

Simple tomato sauce

To go along with the cauliflower steaks, I prepared a really easy tomato sauce. This involves first of all, cooking an onion in olive oil and tomato paste. Then, simply add canned tomatoes and tamari and cook for a few minutes more to achieve simple deliciousness.

Ingredients for tomato sauce

However, you can serve cauliflower steak with any sauce of your choice. For instance, ketchup or chunky guacamole always pairs really well. Or how about edamame hummus or pea and avocado pesto? Have a variety of options available and see which one you prefer!

Why do I love these cauliflower steaks so much?

They are …

Vegan cauliflower steak with tomato sauce and soy yoghurt
  • Tender on the inside, crispy on the outside. The texture is seriously incredible!
  • Full of earthy, savory flavors with just the right amount of tanginess.
  • Easy, even if you’re a complete beginner in the kitchen.
  • Perfect for a healthy dinner, side dish or entrée.
  • Gluten-free.
  • Made with simple and accessible ingredients.
Cauliflower steak with tomato sauce on a plate

More amazing cauliflower recipes

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Let me know in the comments: what’s your favourite way to cook cauliflower? If you give this vegan cauliflower steak recipe a go, be sure to tag me on Instagram (@earthofmariaa) so I can see your creations, and leave your feedback in the comments below!

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Vegan Cauliflower Steak With Tomato Sauce-17

Get the Recipe: Vegan Cauliflower Steak With Tomato Sauce

This vegan cauliflower steak with tomato sauce makes a hearty, satisfying and wholesome meal, side dish or entrée. With just a few simple ingredients, you can have deliciousness on the table in 25 minutes.

Ingredients

For the cauliflower steak

  • 1 large head cauliflower
  • 3 tbsp olive oil
  • 1 tbsp dried thyme
  • 2 cloves garlic, minced
  • 2 tbsp mustard

For the tomato sauce

  • 1 tbsp olive oil
  • 1 large onion, diced
  • 2 tbsp tomato paste
  • 1 can tomatoes, (14 oz)
  • 2 tbsp tamari, or soy sauce

Equipment

  • Mixing bowl
  • Whisk
  • Brush
  • Non-stick frying pan

Instructions 

  • Cut off the leaves and the cauliflower stem. Cut the cauliflower into 1-1.5 inch 'steaks', starting from the edge. Either save any of the smaller florets that fall away to use in a different recipe, or brush them with the sauce and prepare them as you would the larger steaks.
  • In a small mixing bowl, whisk together olive oil, dried thyme, garlic and mustard.
  • Brush one side of each cauliflower steaks with the sauce, and lay them out in a large frying pan. Do not overcrowd – it may be necessary to work in batches.
  • Cook for around 5-6 minutes, then brush the other side, flip and continue cooking for 5 minutes more. They should be crispy, lightly golden, and fork-tender.
  • Make the tomato sauce. Heat the olive oil in a large pan, then add the onion and tomato paste. Cook for 2-3 minutes, until softened. Now add the canned tomatoes and tamari, cooking for 5 minutes more.
  • Serve the cauliflower steaks with the tomato sauce.

Notes

To bake: Preheat the oven to 180 degrees C (350 F) and line a baking tray with parchment paper. Brush both sides of the cauliflower steaks with the olive oil mixture. Arrange them on the baking tray, and bake in the preheated oven for 25 minutes. Then, flip and bake for a further 15 minutes.
 
Calories: 161kcal, Carbohydrates: 7g, Protein: 2g, Fat: 14g, Saturated Fat: 2g, Sodium: 654mg, Potassium: 180mg, Fiber: 2g, Sugar: 3g, Vitamin A: 168IU, Vitamin C: 6mg, Calcium: 39mg, Iron: 2mg