Roasted Cauliflower Steak Salad: A Satisfying Plant-Based Entrée
Discover a flavorful, hearty salad that uses roasted cauliflower 'steaks' for a satisfying, meatless main course packed with nutrition and taste.
Craving something hearty, healthy, and completely plant-based? This roasted cauliflower steak salad offers bold flavor, crisp textures, and plenty of nutrients, providing a perfect answer for anyone searching for a meatless main course that doesn’t skimp on satisfaction. Taking center stage is cauliflower, cut into thick, dramatic ‘steaks’, roasted until golden, and paired with earthy greens and a creamy tahini-yogurt dressing for a low-calorie, high-impact meal.
Why This Salad Stands Out
- Hearty and Satisfying: Cauliflower steaks mimic the substance and presentation of traditional steaks, providing a filling meal.
- Plant-Powered Nutrition: Packed with fiber, antioxidants, and vitamins from cauliflower, dandelion greens, and carrots.
- Bursting with Flavor: Smoked, spicy, and tangy notes from za’atar, cumin, and a lemony tahini-yogurt dressing.
- Flexible and Customizable: Easily adaptable with different greens, toppings, or seasonings.
- Completely Vegetarian: Perfect for vegetarians, yet appealing to omnivores seeking lighter meals.
Ingredients
To create this salad, you’ll need a combination of pantry staples and fresh produce. The blend of spices, greens, and creamy dressing creates a harmonious dish packed with contrasting textures.
- Olive oil: For roasting and dressing.
- Za’atar spice blend: Delivers herbal, citrus, and slightly nutty notes; available in most supermarkets or specialty shops.
- Ground cumin: Provides warm, earthy spice.
- Kosher salt and pepper: Essential seasonings for depth and balance.
- Large heads of cauliflower: Trimmed and sliced into hearty “steaks”—the stars of the recipe.
- Large carrots: Offer sweetness and crunch.
- Dandelion greens: Slightly bitter, bold-flavored greens that complement the sweetness of the roasted vegetables. Substitute with arugula or kale as desired.
- Plain, low-fat Greek yogurt: The base for a creamy, tangy dressing.
- Tahini: Adds rich, nutty undertones and creaminess.
- Fresh lemon juice: For acidity and brightness.
- Garlic: Gives the dressing a zesty kick.
Step-By-Step Directions
Careful preparation and roasting methods ensure the cauliflower steaks turn out perfectly golden-brown and flavorful every time. Here’s a detailed guide:
- Heat your oven: Preheat to 450°F (232°C).
- Prep the baking sheet: Brush a large baking sheet with about ½ tablespoon of olive oil to prevent sticking and encourage a golden crust.
- Mix the spice blend: In a small bowl, combine za’atar, ground cumin, and 1 tsp each kosher salt and black pepper for the seasoning rub.
- Slice the cauliflower:
- Place a head of cauliflower stem side down on a cutting board. Slice down the middle, cutting through the core and stem.
- From the center, cut two 1-inch-thick ‘steaks’ from each half. Repeat with the second cauliflower head. Set aside smaller, broken florets for another use.
- Season and arrange the steaks: Brush both sides of the cauliflower steaks with remaining olive oil, then sprinkle generously with the spice mixture. Place them on the oiled baking sheet.
- Roast the cauliflower: Bake until the bottoms are deeply golden, about 25-30 minutes. Flip the steaks and continue roasting until tender and caramelized, another 10-15 minutes. Edges should be crisp with a slight chew.
- Prepare the carrots: While roasting, peel and grate the carrots, or shred thinly. These will add color, crunch, and subtle sweetness to the salad.
- Mix the greens: Wash and dry the dandelion greens. Remove any particularly tough stems, then chop or tear into bite-size pieces.
- Make the dressing: Whisk together Greek yogurt, tahini, lemon juice, garlic, a pinch of salt, and pepper in a small bowl until creamy and smooth. Adjust seasoning to taste.
- Assemble the salad: Spread greens on plates, scatter grated carrot, and arrange warm cauliflower steaks on top. Drizzle generously with the tahini-yogurt dressing. Garnish with a sprinkle of extra za’atar or herbs, if desired.
Expert Tips for Perfect Cauliflower Steaks
- Slicing for Success: Use a large, sharp chef’s knife, and keep the stem attached while slicing—the core helps the ‘steaks’ hold together.
- Don’t Discard Florets: Save any loose pieces to roast along with the steaks, using the same seasoning—they make a delicious bonus snack or side.
- Play With Spices: Feel free to substitute or add in spices like smoked paprika, coriander, or chili flakes for a twist.
- Serving Suggestions: This main course salad is filling on its own, but can be paired with crusty bread, warm pita, or grains like quinoa for extra substance.
Nutrition Highlights
| Nutrient | Role in Health | Main Source in Salad |
|---|---|---|
| Fiber | Promotes fullness, aids digestion | Cauliflower, dandelion greens, carrots |
| Vitamin C | Immune support, antioxidant | Cauliflower, greens |
| Vitamin K | Supports bone and heart health | Cauliflower, leafy greens |
| Phytonutrients | Anti-inflammatory, may reduce cancer risk | Cruciferous veggies, carrots |
| Protein | Muscle repair, satiation | Greek yogurt, tahini |
Ingredient Variations & Swaps
- Greens: Substitute dandelion with arugula, baby kale, spinach, or mixed salad greens for different flavors and textures.
- Dressing: Swap tahini for almond butter, or Greek yogurt for a dairy-free yogurt to make the recipe vegan.
- Extra Toppings: Sprinkle with toasted nuts, seeds, or pomegranate seeds for crunch and sweetness.
- Spice Blend: If za’atar is unavailable, use a mix of dried thyme, sumac, and sesame seeds. Add a pinch of cayenne for heat.
- Make-Ahead: Roast cauliflower up to a day in advance and rewarm gently before serving. Prepare dressing and keep refrigerated.
What others are reading
Serving Suggestions & Pairings
- Main Course: Serve as a stand-alone meal—filling enough for lunch or dinner.
- Side Pairing: Complement with whole grains like farro or quinoa, or a chickpea salad.
- Bread Lovers: Pair with warm pita, naan, or a seeded loaf for soaking up dressing.
- Party Platter: Serve the roasted cauliflower as a centerpiece on a platter, surrounded by dips like hummus or baba ghanouj and fresh vegetables.
Making Cauliflower Steaks: Step-By-Step Guide
- Rinse head of cauliflower and remove outer green leaves.
- Pat dry, leaving stem intact for stability.
- Trim just the end of the stem so the cauliflower lays flat on the cutting board.
- With the stem side down, slice straight down the middle, then cut 1-inch thick ‘steaks’ from the center sections.
- Any extra florets can be roasted alongside the steaks or reserved for another use.
Why Cauliflower?
Cauliflower isn’t just a stand-in for meat—it’s a powerhouse of nutrition and versatility, rising in popularity among plant-based cooks. It boasts a subtle nuttiness when roasted, and its substantial texture makes it a favorite for hearty entrees and creative preparations beyond the standard florets.
- Low-Calorie, High Fiber: Helping with satiety and digestive health.
- Rich in Antioxidants: Contains glucosinolates—compounds linked to reduced cancer risk.
- Vitamin C and K: Both essential for immune and bone health.
- Works with Diverse Flavors: Absorbs bold spices and pairs well with both rich and light dressings.
Storage and Leftovers
Leftover salad can be stored in an airtight container in the refrigerator for up to 2 days. Keep dressing and salad components separate to prevent sogginess. Reheat roasted cauliflower gently in the oven for optimal texture.
Pro Tip: Meal Prep Friendly
- Roast extra cauliflower steaks and save them for power bowls, sandwiches, or simply toss atop other salads through the week.
- Dressing lasts up to 5 days chilled—try drizzling it over grilled veggies or grain bowls.
Nutritional Information (Per Serving)
| Calories: | Approx. 270 |
| Protein: | 8g |
| Fat: | 15g |
| Carbohydrates: | 24g |
| Fiber: | 10g |
| Sodium: | 420mg |
*Exact nutrition will vary depending on size of vegetables and specific products used.
Frequently Asked Questions (FAQs)
Q: Can I use frozen cauliflower for steaks?
A: For best results, use fresh cauliflower. Frozen cauliflower lacks the firmness to slice into steaks and roast without falling apart.
Q: What’s a good substitute for dandelion greens?
A: Arugula, baby kale, or spinach all work well for this recipe, depending on your preference for bitterness or texture.
Q: Is this meal vegan?
A: To make it vegan, swap the Greek yogurt for a dairy-free, unsweetened plain yogurt and ensure all seasonings are plant-based.
Q: Can I prep the cauliflower steaks ahead?
A: Yes! Roast the steaks up to 1 day before and reheat in a moderate oven or enjoy at room temperature.
Q: Where can I find za’atar?
A: Most supermarkets stock za’atar in the spice aisle, or look for it at Middle Eastern groceries; you can also mix dried thyme, sumac, and sesame seeds as a DIY blend.
Tips & Tricks
- Perfectly Roasted: Arrange the cauliflower steaks with some space between each to allow air to circulate and brown all surfaces.
- Watch Closely: Ovens may vary—check after 20 minutes to avoid burning.
- Spice Up the Dressing: Add a pinch of cayenne or smoked paprika if you like more kick.
- Leftover Love: Extra florets make great snacks—dip into leftover dressing!
Final Thoughts
Roasted cauliflower steak salad isn’t just an inventive vegetarian main—it embodies the best of modern healthy eating: satisfying, beautiful, nutrient-rich, and full of culinary possibilities. With bold flavors, creamy dressing, and vibrant produce, it’s a recipe that turns a classic side vegetable into the hero of the table. Whether you’re a seasoned vegetarian or just looking to enjoy more plant-based meals, this salad is likely to become a regular star in your kitchen.
References
- https://www.aicr.org/cancer-prevention/recipes/roasted-cauliflower-steaks-with-sunflower-seed-pesto/
- https://www.seattleymca.org/blog/recipe-roasted-cauliflower-steaks-warm-lentil-salad
- https://chefjen.com/roasted-cauliflower-steaks-with-arugula-salad/
- https://www.prevention.com/food-nutrition/recipes/a33810679/roasted-cauliflower-steak-salad-recipe/
- https://www.prevention.com/food-nutrition/recipes/a20464350/healthy-steak-recipe-made-with-cauliflower/
- https://www.nutritionwithshawn.com/2018/01/11/oven-roasted-flavourful-cauliflower-steaks/
- https://nutritionstudies.org/recipes/sides/roasted-cauliflower-steaks-with-lemon/
- https://nannybubby.com/2024/05/roasted-cauliflower-steaks-with-miso-and-turmeric/
Similar Articles
Read full bio of Sneha Tete
