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Home » Vegetarian » Cauliflower Steaks with Marinara

Cauliflower Steaks with Marinara

Last updated on April 30, 2022. Originally posted on January 23, 2022 By Tania Sheff

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These Cauliflower Steaks with Marinara are healthy, delicious, and light. Made with seasoned tomato sauce and a mix of cheeses, it's simple and full of flavor.

Cauliflower Steaks with Marinara on a grey plate

These Cauliflower Steaks with Marinara are like a light and tasty take on pizza. Thick slices of cauliflower are seasoned and baked so they're tender, but still a little crisp. Then they're covered with your favorite marinara sauce and blend of cheeses and baked until the cheese is browned and delicious. If you've been having a craving Italian, this is like a guilt-free take on pizza or Eggplant Parmesan.

This recipe is not only for adults but is a great way to help kids enjoy their vegetables. Cauliflower is a little bland on its own, but by cooking it with marinara, Parmesan, and mozzarella, it takes on a lot of their yummy flavors. Be sure to give these Cauliflower Steaks with Marinara a try with the whole family. They're also the perfect menu item for anyone eating a gluten-free or low-carb diet. Let's look at what you'll need to make this recipe.

Video Tutorial

Main Ingredients

  • Cauliflower. You'll need two small to medium-sized cauliflower heads to make 4 "steaks." Use the remaining cauliflower for other recipes, such as Cauliflower Fritters or Cauliflower Gnocchi.
  • Marinara. Use your favorite brand.
  • Cheese. I think the blend of mozzarella and Parmesan works best. That said, you can use your favorite cheese as well.
  • Olive oil. Or any other kind you like.
  • Seasoning. Salt and pepper.

How to Make these Cauliflower Steaks

1. Remove the cauliflower stems and leaves. Cut each cauliflower head down the middle. Then, move the knife about 1 ½ – 2 inches to the left, and cut the steak. Do the same on the right (each head makes 2 steaks). Reserve the remaining cauliflower for future use.

cutting the cauliflower into steaks

2. Place the steaks onto a baking tray and brush them with olive oil. Season with salt and pepper to taste. Then bake these steaks at 425°F for about 30-35 minutes, flipping them halfway.

seasoning the cauliflower steaks

3. Remove the steaks from the oven and spread marinara over them (you'll need about three tablespoons per steak). Add the mozzarella and Parmesan cheese on top.

adding marinara and cheese to the steaks

4. Broil for 4-5 minutes, just until the cheese melts and brown spots appear. Remove the cauliflower steaks from the oven and sprinkle with fresh parsley. Serve hot.

Cauliflower Steaks with Marinara close up shot

What to do with leftover Cauliflower

With a recipe that uses the thicker, inner parts of the cauliflower, you land up with leftover florets. But don't waste them! You can use them in lots of other recipes, including these Cauliflower Fritters or Cauliflower Gnocchi. Or you can leave them uncooked and add them to a salad or dip them in ranch dressing as part of a crudite platter. Fried Cauliflower is also a tasty use. Or simply saute them with your favorite vegetables and seasoning for a healthy side dish.

What to Serve this with

  • On their own. These Cauliflower Steaks with Marinara are relatively light, but make a satisfying option for anyone looking for a smaller dinner or lunch.
  • With bread. On the other hand, you might enjoy eating this dish with breadsticks, garlic bread, or buttered rolls for something more filling.
  • Atop grains. Rice, couscous, bulgar, quinoa, or any other grain that you prefer makes a flavorful addition to these cauliflower steaks.
  • With other vegetables. Try this recipe alongside some Roasted Fingerling Potatoes or Roasted Green Beans and Potatoes.
  • With pasta. Top your favorite pasta, such as spaghetti, fettuccine, or linguine, with these cauliflower steaks.

How to Store and Reheat

Store leftover Cauliflower Steaks with Marinara in an airtight container in the refrigerator. They will stay fresh for about 3 days. You can reheat them in the microwave for a minute or two, until the cheese has melted, or in the oven for a few minutes. Keep in mind that reheating the cauliflower may cause them to get softer and break apart a little.

Cauliflower Steaks with Marinara on a baking tray

These Cauliflower Steaks with Marinara are a scrumptious way to enjoy our vegetables. Gluten-free, vegetarian, and even dairy-free if you use plant-based cheeses, this recipe is light and healthy. You can feel good serving it to guests or your own family, on its own or alongside other favorite dishes. Enjoy!

More tasty recipes to try:

  • Easy Fajita Vegetables
  • Instant Pot Artichokes
  • Whole Roasted Cauliflower
  • Cauliflower Steaks
  • Fried Cauliflower
  • Basic Cauliflower Fritters

Cauliflower Steaks with Marinara

Tania Sheff
These Cauliflower Steaks with Marinara are healthy, delicious, and light. Made with seasoned tomato sauce and a mix of cheeses, it's simple and full of flavor.
4.56 from 18 votes
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins
Course Side Dish
Cuisine American
Servings 4 servings
Calories 309 kcal

Ingredients
  

  • 2 small cauliflowers
  • 3 tbsp. olive oil
  • ½ tsp. salt or to taste
  • ½ tsp. pepper or to taste
  • ¾ cup Marinara sauce
  • 1 cup shredded mozzarella cheese
  • 1 cup shredded Parmesan cheese

Instructions
 

  • Remove the cauliflower stems and leaves. Cut each cauliflower head down the middle. Then, move the knife about 1 ½ – 2 inches to the left, and cut the steak. Do the same on the right (each head makes 2 steaks). Reserve the remaining cauliflower for future use.
  • Place the steaks onto a baking tray and brush them with olive oil. Season with salt and pepper to taste. Then bake these steaks at 425°F for about 30-35 minutes, flipping them halfway.
  • Remove the steaks from the oven and spread marinara over them (you'll need about three tablespoons per steak). Add the mozzarella and Parmesan cheese on top.
  • Broil for 4-5 minutes, just until the cheese melts and brown spots appear. Remove the cauliflower steaks from the oven and sprinkle with fresh parsley. Serve hot.

Notes

WHAT TO DO WITH LEFTOVER CAULIFLOWER

With a recipe that uses the thicker, inner parts of the cauliflower, you land up with leftover florets. But don't waste them! You can use them in lots of other recipes, including these Cauliflower Fritters or Cauliflower Gnocchi. Or you can leave them uncooked and add them to a salad or dip them in ranch dressing as part of a crudite platter. Fried Cauliflower is also a tasty use. Or simply saute them with your favorite vegetables and seasoning for a healthy side dish.

HOW TO STORE AND REHEAT

Store leftover Cauliflower Steaks with Marinara in an airtight container in the refrigerator. They will stay fresh for about 3 days. You can reheat them in the microwave for a minute or two, until the cheese has melted, or in the oven for a few minutes. Keep in mind that reheating the cauliflower may cause them to get softer and break apart a little.

Nutrition

Calories: 309kcalCarbohydrates: 8gProtein: 17gFat: 24gSaturated Fat: 9gCholesterol: 39mgSodium: 1076mgPotassium: 403mgFiber: 2gSugar: 4gVitamin A: 587IUVitamin C: 35mgCalcium: 461mgIron: 1mg
Tried this recipe?Leave a comment below, I can't wait to hear from you!
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Filed Under: All Recipes, Dinner, Healthy Recipes, Lunch, Quick Dinners, Vegetarian

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Comments

  1. Mike says

    May 09, 2022 at 10:19 pm

    5 stars
    This recipe was the easiest and tastiest dish I have made lately! I made the Marcella Hazen marianara! While that was cooking I prepared the cauliflower. I added the two cheeses as called for, and under low broil till bubbly. So good! Plan to make again and again.

    Reply
    • Tania Sheff says

      May 10, 2022 at 2:50 pm

      Awesome! This means a lot to me, Mike! Thank you for the rating!

      Reply
  2. Melody says

    February 21, 2022 at 4:55 pm

    5 stars
    I have made these and made these and each time I remember how grand they are! So good that I can hardly wait until the next day to enjoy these cauliflower 'steaks' again - They really are delicious - Just follow the recipe! YUM!!

    Reply
    • Tania Sheff says

      February 22, 2022 at 11:50 pm

      Thank you so much, Melody!

      Reply
  3. HRose says

    February 14, 2022 at 8:26 pm

    Hello! These steaks look pretty yummy! Have you ever frozen any leftovers? Thanks!

    Reply
    • Tania Sheff says

      February 19, 2022 at 6:22 pm

      Hi! Thank you! I don't think these would freeze well. I hope you'll give this recipe a try!

      Reply

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My name is Tania. I create quick, healthy, and wholesome meals. Let's get to know each other, shall we? Read More…

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