Pan-Fried Cauliflower Steaks
Easy pan-fried cauliflower steaks marinated in balsamic, soy, and BBQ rub. Sear to golden brown in 6-8 minutes per slice; bake option included.
Submitted by: Stephanie S. S from Milwaukee, WI
Yield: 4 Servings
- Marinate cauliflower slices in a mix of BBQ rub, soy or liquid aminos, balsamic, and olive oil for at least 2 hours for best flavor.
- Slice the head through the core into 3/4 inch steaks so they hold together; a large head yields about four usable steaks.
- Pan-fry single steaks in a hot skillet with neutral oil until golden and tender, about 6 to 8 minutes per slice; baking is an easy alternative.
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Preparation Instructions:
thespicehouse.com
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Frequently Asked Questions
How do I slice a cauliflower into steaks?
Cut the cauliflower in half through the crown and core. Lay flat and slice 3/4 inch slabs from crown to core so the core keeps each piece intact. A large head usually gives about four usable steaks.
How long should I marinate the steaks?
Drizzle half the marinade, rest 15 minutes, flip, and coat again. Marinate at least 2 hours for good flavor; overnight in the fridge gives the best results.
What oil and pan should I use for frying?
Use a neutral, high smoke point oil such as grapeseed, avocado, or sunflower for frying. A nonstick skillet or a well seasoned cast iron pan works best to get an even sear without sticking.
How can I tell when a steak is cooked?
They are done when both sides are golden brown and a fork slides into the core easily. Typical cook time is 6 to 8 minutes per steak, flipping every 2 minutes to brown evenly. Thicker slices will need more time.
Can I make these gluten-free or soy-free?
Yes. Swap soy sauce or liquid aminos for tamari for gluten-free, or use coconut aminos for a soy-free option. Check that your BBQ rub has no gluten-containing ingredients.
Can I bake or grill them instead?
Yes. To bake, arrange in a glass baking dish and roast at 350 F for about 30 minutes or until soft. On a grill, cook over medium-high heat 4 to 6 minutes per side until charred and tender.
How do I prevent the steaks from falling apart?
Slice through the core so pieces stay intact, handle with tongs, and cook one at a time if needed to avoid crowding. Thinner even slices are less likely to break.
How should I store and reheat leftovers?
Cool and keep in an airtight container in the fridge for 3 to 4 days. Reheat in a hot skillet or oven to restore crispness. Microwaving will make them soft and soggy.
How do I slice a cauliflower into steaks?
Cut the cauliflower in half through the crown and core. Lay flat and slice 3/4 inch slabs from crown to core so the core keeps each piece intact. A large head usually gives about four usable steaks.
How long should I marinate the steaks?
Drizzle half the marinade, rest 15 minutes, flip, and coat again. Marinate at least 2 hours for good flavor; overnight in the fridge gives the best results.
What oil and pan should I use for frying?
Use a neutral, high smoke point oil such as grapeseed, avocado, or sunflower for frying. A nonstick skillet or a well seasoned cast iron pan works best to get an even sear without sticking.
How can I tell when a steak is cooked?
They are done when both sides are golden brown and a fork slides into the core easily. Typical cook time is 6 to 8 minutes per steak, flipping every 2 minutes to brown evenly. Thicker slices will need more time.
Can I make these gluten-free or soy-free?
Yes. Swap soy sauce or liquid aminos for tamari for gluten-free, or use coconut aminos for a soy-free option. Check that your BBQ rub has no gluten-containing ingredients.
Can I bake or grill them instead?
Yes. To bake, arrange in a glass baking dish and roast at 350 F for about 30 minutes or until soft. On a grill, cook over medium-high heat 4 to 6 minutes per side until charred and tender.
How do I prevent the steaks from falling apart?
Slice through the core so pieces stay intact, handle with tongs, and cook one at a time if needed to avoid crowding. Thinner even slices are less likely to break.
How should I store and reheat leftovers?
Cool and keep in an airtight container in the fridge for 3 to 4 days. Reheat in a hot skillet or oven to restore crispness. Microwaving will make them soft and soggy.
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