Grilled Cauliflower Steaks: A Flavorful, Vegetarian Grilling Sensation
A smoky, charred veggie dish with bold spices and a tangy yogurt-herb drizzle.
Grilled Cauliflower Steaks: The Reason Veggies Belong on the Grill
When summer grilling heats up, most folks think of steaks and burgers. But grilled cauliflower steaks can win over even the most devoted carnivore. Coated in a smoky, spicy rub, seared on a hot grill, and topped with a creamy yogurt sauce brightened by lemon, mint, and oregano, this dish is an explosion of contrasting flavors and textures. Serve it as a meatless main course or a show-stealing side dish next to your favorite grilled proteins.
Why Cauliflower Steaks?
- Hearty and satisfying: The thickness and caramelization provide a steak-like experience without any meat.
- Perfect for grilling: Cauliflower’s robust structure holds together on the grill and picks up beautiful smoke and char marks.
- Nutrition boost: Cauliflower supplies fiber, folate, vitamin C, and vitamin K, making it a great addition to any meal.
- Customization: Whether you crave smoky, spicy, or herbaceous flavors, cauliflower adapts beautifully to seasonings and sauces.
Ingredients
| For the Rub | |
|---|---|
| Ground coriander | 1 tbsp |
| Ground cumin | 1 tbsp |
| Dry mustard | 1 tbsp |
| Smoked paprika | 1 tbsp |
| Garlic powder | 1 tsp |
| Onion powder | 1 tsp |
| Kosher salt | 1.5 tsp |
| Black pepper | 0.5 tsp |
| Cayenne | Pinch |
| For the Cauliflower & Yogurt Sauce | |
|---|---|
| Olive oil | 2 tbsp, plus more for grill |
| Cauliflower head | 1 large (about 2.5 lbs) |
| Greek yogurt | 0.5 cup |
| Fresh mint | 2 tsp, chopped (plus leaves to garnish) |
| Fresh oregano | 2 tsp, chopped |
| Honey | 1 tsp |
| Lemon juice | Juice of 1 lemon |
| Garlic | 1 clove, finely grated |
| Kosher salt | 0.5 tsp |
| Black pepper | 0.25 tsp |
Step-by-Step Directions
- Make the Rub:
In a small bowl, thoroughly blend the coriander, cumin, dry mustard, smoked paprika, garlic powder, onion powder, kosher salt, black pepper, and a pinch of cayenne. This rub should be bold, aromatic, and slightly spicy—all the flavors your cauliflower steaks need to stand out.
- Prep the Grill and Cauliflower:
Lightly oil your grill pan or outdoor grill and preheat to medium heat. Meanwhile, trim the stem of the cauliflower so it sits flat, and remove outer leaves but keep the core. With a sharp knife, slice the head vertically into about four pieces, each roughly 1 inch thick. The core helps the steaks hold together, while smaller remaining florets can be reserved for soup or stir-fry.
- Season the Steaks:
Brush both sides of each cauliflower steak with olive oil, then coat generously with the spice rub—press the seasonings into the vegetable, ensuring every surface gets a proper layer for full flavor impact.
- Grill the Steaks:
Place steaks directly on the oiled grill. Cover and cook until they form deep grill marks and begin to char lightly in places, about 6–7 minutes per side. Flip and repeat. The goal is crisp-tender cauliflower with sweet smoky flavor and a picture-perfect presentation.
- Make the Yogurt Sauce:
While the cauliflower grills, combine Greek yogurt, mint, oregano, honey, lemon juice, finely grated garlic, salt, and pepper in a medium bowl. Stir until smooth and taste—adjust salt, lemon, or herbs to your liking. The sauce should be cool and tangy, a perfect foil to the smoky heat of your grilled steaks.
- Serve:
Arrange your browned cauliflower steaks on a platter. Drizzle the yogurt sauce generously, and garnish with fresh mint leaves for a burst of color and aroma. Serve hot and enjoy as a vegetarian main or alongside your favorite grilled meats.
Pro Chef Tips for Cauliflower Steaks
- Select large cauliflower heads for best results. The larger the head, the easier it is to cut steaks that hold together.
- Keep the core intact. It’s essential for structural integrity during grilling.
- Customize your spice rub: Try including barbecue rubs, blackening spice, or even curry powder for a different twist.
- Switch up your yogurt sauce herbs. Cilantro, tarragon, and parsley all work beautifully—let your taste buds guide you.
- Get creative with sides and toppings: Serve with chimichurri, tzatziki, or over a bed of pesto for new flavor directions.
- Cook in advance: Grilled cauliflower reheats well in the oven, making it a fantastic meal prep choice.
Nutritional Benefits of Cauliflower
Cauliflower is more than just a canvas for spice—it’s a nutritional powerhouse:
- High in fiber: Supports digestion and keeps you feeling full.
- Rich in folate: Important for cell growth and metabolism.
- Packed with vitamin C: Boosts immunity and aids iron absorption.
- Vitamin K source: Supports bone health and blood clotting.
- Low in calories: Ideal for lighter meals or anyone watching their intake.
Whether you enjoy cauliflower roasted, sautéed, or grilled, it’s an easy and delicious way to pack extra nutrition into your diet.
Flavor Variations and Serving Suggestions
- Rub swaps: Trade out smoked paprika for curry powder or chili powder for a global twist.
- Sauce upgrades: Instead of yogurt sauce, try green goddess, chipotle mayo, or a drizzle of spicy tahini.
- Main or side? Grilled cauliflower steaks shine as a hearty vegetarian main for dinner, but they also work as an impressive side dish alongside grilled chicken, steak, or seafood.
- Toppings: Fresh herbs, pomegranate seeds, roasted nuts, or feta cheese add crunch and flavor.
- Vegetable swaps: Eggplant, cabbage, and sweet potatoes can also be cut into thick “steaks” and grilled with similar seasoning.
Cauliflower Steaks vs. Traditional Beef Steaks
| Feature | Cauliflower Steak | Beef Steak |
|---|---|---|
| Main ingredient | Cauliflower | Beef |
| Source | Plant-based | Animal-based |
| Protein | Low | High |
| Fiber | High | Low |
| Calories | Low | High |
| Best for | Vegetarians, lighter meals | Meat-lovers, protein-rich meals |
| Preparation | Sliced & grilled with spices | Seasoned & grilled/roasted |
While both offer satisfying flavors and textures, cauliflower steaks let you enjoy the ritual of grilling with fewer calories and more vegetables, which works beautifully for mixed diets at cookouts and family dinners.
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Frequently Asked Questions (FAQs)
How do you cut cauliflower into steaks?
Begin with a large, firm head of cauliflower. Trim the outer leaves and slightly trim the stem so it sits flat, but keep the core intact. Slice vertically into 1-inch steaks for best results. The core keeps the pieces together while grilling. You’ll typically get 4 quality steaks per head, but don’t hesitate to grill any leftover florets separately.
Can you make grilled cauliflower steaks in advance?
Absolutely. Grilled cauliflower steaks reheat well. Simply store in an airtight container in the fridge; rewarm in a hot oven until heated through for quick weekday meals or cookout prep.
Can I substitute herbs in the yogurt sauce?
Yes. If you’re out of mint or oregano, try cilantro, tarragon, parsley, or dill. The cool yogurt pairs well with all soft herbs—experiment based on what’s on hand and your taste preferences.
Are cauliflower steaks healthy?
Yes. Cauliflower is low in calories, high in fiber, and full of micronutrients like folate, vitamin C, and vitamin K. Grilled preparations with homemade sauces make for an especially nutritious dish.
What else can I serve with cauliflower steaks?
- Chimichurri
- Tzatziki
- Pesto
- Green goddess sauce
- Herby olive oil dressings
Creative Ways to Use Leftover Cauliflower
- Roast leftover florets for crispy snacks or salad toppers.
- Add leftovers to stir-fries, curries, or vegetable soups.
- Mash with potatoes for a lighter, vitamin-rich mash.
- Chop finely and stir into chili, stews, or casseroles for extra bulk and flavor.
Printable Recipe Card
Grilled Cauliflower Steaks with Yogurt Sauce
Prep Time: 15 minutes
Cook Time: 15 minutes
Serves: 4
- 1 tbsp each coriander, cumin, dry mustard, smoked paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 1/2 tsp kosher salt, 1/2 tsp black pepper, pinch cayenne
- 2 tbsp olive oil (plus more for grill)
- 1 large cauliflower head (2.5 lbs)
- 0.5 cup Greek yogurt
- 2 tsp mint + 2 tsp oregano (chopped)
- 1 tsp honey
- Juice of 1 lemon
- 1 clove garlic (fine grated)
- 0.5 tsp kosher salt, 0.25 tsp black pepper
- Mix rub ingredients.
- Preheat grill and lightly oil.
- Cut cauliflower into four 1-inch steaks, keeping core intact.
- Brush with oil, coat with rub.
- Grill 6–7 min per side until charred and crisp-tender.
- Blend yogurt sauce ingredients.
- Serve steaks with yogurt sauce and garnish.
About the Recipe Developer
Sloane Layton contributed her expertise in this recipe. As a trained chef and culinary instructor, Sloane brings professional tips and tested techniques to every dish. Outside the test kitchen, she’s an avid bread baker and passionate traveler who’s always exploring foods from around the world.
Explore More Cauliflower Recipes
- Whole Roasted Cauliflower: A show-stopping centerpiece roasted whole with smoked paprika and garlic.
- Spicy Cauliflower Stir-Fry: Quick, tangy, and perfect for weeknights.
- Cheesy Cauliflower Tots: Kid-friendly, crispy bites to serve as snacks or sides.
Make-Ahead and Storage Tips
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in a hot oven or grill pan. Sauce can be served cold or at room temperature.
- Freezing not recommended for best texture but can be done in a pinch; grill or roast briefly after thawing.
Grilling Success Checklist
- Preheat grill thoroughly for best char and flavor.
- Oil grill grates to prevent sticking.
- Use a grill basket for any loose florets that break off.
- Don’t crowd the grill; give each steak space for best browning.
- Cover grill during cooking for consistent heat.
Bring Bold Flavor to Your Grilled Vegetables
With this recipe, grilled cauliflower steaks become a bold celebration of char, spice, and zippy yogurt sauce. It’s the vegetarian answer to steak night—hearty enough for meat lovers and flexible enough for creative add-ons. Whether you serve them as a main course or a showpiece side, you’ll find that this dish wins rave reviews and frequent requests for seconds.
References
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