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This Parmesan Cajun spiced cauliflower steak is the perfect menu addition to all your meatless meals. It also works perfectly as a flavorful side dish. This dish will turn everyone into a cauliflower lover!
Are you craving a delicious way to cut down on meat?
Well, look no further than this Parmesan Cajun spiced cauliflower steak. It’s packed full of flavor and finished off with salty nutty Parmesan cheese.
I used a no-salt-added Cajun seasoning so make sure to taste your seasoning before you rub it into your cauliflower steaks.
While cauliflower steak may not provide the same protein content as a traditional steak, it offers a host of other nutritional benefits and can be a delicious and satisfying addition to a balanced diet.
Especially for those seeking variety and plant-based alternatives.
Ingredients to make Parmesan Cajun cauliflower steak
- Cauliflower – Use a large head of cauliflower for your steaks so you get the best cuts for your cauliflower steak.
- Olive oil – This helps add flavor and keeps the seasoning on the steak.
- Cajun seasoning – I used a salt-free variety.
- Kosher salt – Skip the salt if you use a Cajun seasoning that includes salt.
- Parmesan cheese – This adds a lovely flavor and texture to the cauliflower steak. If you’re vegan use a plant-based Parmesan or skip this step.
- Parsley – It’s optional but I think it adds a nice freshness to the vegetable steaks.
Why are cauliflower steaks good for me?
- Health Benefits: Cauliflower is a nutrient-rich vegetable that offers various health benefits. It’s a good source of vitamins and minerals, including vitamin C, vitamin K, vitamin B6, and folate. Cauliflower is also low in calories and carbohydrates, making it a suitable choice for those watching their calorie or carb intake.
- Low in Calories: Cauliflower steak is a relatively low-calorie alternative to traditional meat-based steaks. It can help you enjoy a hearty and satisfying meal without consuming excessive calories, which can be beneficial for weight management.
- High in Fiber: Cauliflower is rich in dietary fiber, which is important for digestive health. Fiber can help promote regular bowel movements, prevent constipation, and support a healthy gut microbiome.
- Vegetarian and Vegan-Friendly: Cauliflower steak is a vegetarian and vegan dish, making it suitable for those who follow plant-based diets. It provides a substantial and satisfying option without the need for animal products.
- Versatile and Customizable: Cauliflower steak is highly versatile and can be prepared in various ways to suit your taste preferences. You can experiment with different seasonings, sauces, and toppings to create unique flavor profiles.
- Nutrient Diversity: Incorporating cauliflower steak into your diet adds nutrient diversity. While it may not replace traditional steaks in terms of protein content, it contributes valuable vitamins, minerals, and antioxidants that are beneficial for overall health.
- Reduction of Meat Consumption: For individuals looking to reduce their meat consumption or explore plant-based options, cauliflower steak offers a satisfying and flavorful alternative. It can be part of a strategy to reduce the environmental and ethical impact associated with meat production.
- Allergen-Friendly: Cauliflower steak is naturally free from common food allergens like gluten and soy, making it a suitable choice for individuals with dietary restrictions or allergies.
- Taste and Texture: When prepared properly, cauliflower steak can have a meaty texture and absorb the flavors of seasonings and sauces. This makes it a pleasing and savory option for those who enjoy the taste and mouthfeel of meat.
More cauliflower recipes
- Love a classic? Try my Roasted Orange Cauliflower
- Want to put a fall twist on your menu? Try my Pumpkin Cauliflower Alfredo Meatball Pasta Bake
- Craving a delicious soup? Try my Cauliflower Cheddar Beer Soup
- Need a cheesy pasta dish? Try my Orzo Bacon and Greens with Cauliflower Cheese Sauce
Parmesan Cajun Spiced Cauliflower Steak
This Parmesan Cajun spiced cauliflower steak is the perfect menu addition to all your meatless meals. It also works perfectly as a flavorful side dish. This dish will turn everyone into a cauliflower lover!
Ingredients
- 1 large head cauliflower
- 2 tablespoons olive oil
- 2 tablespoons Cajun seasoning
- 1 teaspoon kosher salt
- 2 tablespoons Parmesan cheese
- Chopped parsley, for topping, optional
Instructions
- Preheat oven to 425 degrees F and line a sheet pan with parchment paper or a silpat liner, set aside.
- Remove green leaves from your head of cauliflower.
- Turn your cauliflower stem side up and cut out as many 1-inch thick “steaks” as you can from your head. The end pieces usually fall apart so the best cuts from the middle.
- Gently lay your “steaks” on the prepared sheet pan.
- In a small bowl mix together olive oil, Cajun seasoning, and kosher salt. Remember to taste your Cajun seasoning first to know if you need to add less salt and to test its spiciness.
- Brush on oil/seasoning mix making sure to coat the whole cauliflower steak. Make sure you gently flip the steak to coat so it doesn’t fall apart.
- Add to your pre-heated oven and cook for about 10 minutes or until it starts to slightly soften.
- Remove from the oven, flip and cook for about 5 minutes.
- Remove, sprinkle the tops of the steaks equally with Parmesan cheese. Add back to the oven and cook for another 5 minutes or until soft.
- Sprinkle with parsley if desired.
Notes
If you cut your steak thinner will take less time to good. If you cut it thicker it will take more time. Adjust accordingly.
Nutrition
Serving: 1gCalories: 126kcalCarbohydrates: 10gProtein: 5gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 6gCholesterol: 2mgSodium: 2023mgFiber: 5gSugar: 4g
Nutrition information is automatically calculated, so should only be used as an approximation.
Tried this recipe?Mention @NutmegNanny or tag #nutmegnanny!
I made this last night. I hate to be negative, but it was so salty we could not eat it and tossed it in the trash. I think it might have been the cajun seasoning I used which was Tony Cac..ceries…. (spelling?).
I would not add the additional salt to the cauliflower and make sure there isn’t bunch of salt in your cajun seasoning and you should be good.
Hi David – yes, the salt level can get high if your Cajun seasoning has a lot of salt already. I do find the brand you used to be a bit on the salty side. I try and use a salt-free version so I can control the flavor. Thanks!