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Buttery Cauliflower Steak Recipe 1

Pan Fried Cauliflower Steak Recipe

This recipe for cauliflower steak is excellent if your family loves steak but needs to eat more vegetables without skimping on taste or nutrition. Great as main course or side dish.

Course Main Course, Side Dish
Keyword buttery
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 3
Calories 138 kcal
Author Sarah Pope


  • 1 large head of cauliflower preferably organic
  • garnishing vegetables cherry tomatoes and asparagus suggested
  • 2 Tbl grassfed butter or ghee
  • 2 eggs optional
  • sea salt


  1. Remove the leaves on the cauliflower head and trim the stem until it is flush with the creamy white florets (or green or purple depending on the color cauliflower you buy!).

  2. With a large knife, cut 2-4 cauliflower steaks approximately 1 inch thick. See the picture above to get some idea of the shape and size.

  3. Heat the butter or ghee in a large frying pan until melted and spread evenly across the pan. Carefully place the cauliflower steaks in the pan when hot. Cook for approximately 5 minutes each side on medium heat with the lid off. When cooking the second side, place sliced veggies for the garnish on top to warm and slightly soften them.

  4. While the cauliflower steaks are grilling, fry up the optional free range eggs on a separate burner in another frying pan. Fry them either sunny side up or over hard depending on the preferences of those you will be serving.

  5. Test the cauliflower steaks with a fork, and if they are soft, remove from the pan. If still quite firm, cook a few more minutes.

  6. Remove from pan and place on serving platters. Top each cauliflower steak with garnishing vegetables and an optional fried egg as desired.

  7. Serve immediately either as a side dish or as the main course paired with a salad for a lighter meal.

Nutrition Facts
Pan Fried Cauliflower Steak Recipe
Amount Per Serving (1 steak)
Calories 138 Calories from Fat 68
% Daily Value*
Fat 7.6g12%
Saturated Fat 5g25%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 2g
Cholesterol 20mg7%
Sodium 145mg6%
Potassium 848mg24%
Carbohydrates 14.8g5%
Fiber 7g28%
Protein 5.6g11%
Vitamin A 216IU4%
Vitamin C 130mg158%
Calcium 67mg7%
Iron 1.25mg7%
* Percent Daily Values are based on a 2000 calorie diet.