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Home » Recipe Index » Lunch/Dinner Entree

Cauliflower Steaks

Modified: May 6, 2025 · Published: Apr 19, 2021 by Gigi & Sersie · This post may contain affiliate links.

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This cauliflower steak sits on a silky bed of butternut squash puree. With only 7 ingredients, this lovely entrée is vegan, gluten-free, soy-free, nut-free, oil-free, and guilt-free.

top side view close up of a spiced rubbed cauliflower steak on top of butternut squash puree topped with fresh chopped parsley on a white plate; steak knife and fork on the side
the savory spices on the cauliflower pairs beautifully with the sweet butternut squash puree

Ingredients needed

  1. Butternut squash
  2. Cauliflower
  3. Ground turmeric
  4. Cumin seeds
  5. Garlic powder
  6. Black pepper
  7. Fresh parsley (cilantro or basil)
key ingredients for the recipe: butternut squash chunks, cauliflower, spices, fresh chopped parsley
key ingredients: butternut squash, cauliflower, fresh chopped parsley, spices

Cauliflower is versatile in its use while being nutrient-dense and low in calories. An entire head of cauliflower has 140 calories. My guess is you'd probably burn about a third of those calories chewing and digesting this powerhouse vegetable.

The spice blend is a "rub" for the cauliflower steak. It's made up of turmeric, cumin seeds, garlic powder, and black pepper.

The smokiness of the cumin complements the sweetness of the butternut squash. You could also use another sweet winter squash, like Kabocha.

How to prepare

Start by making the cauliflower steaks. While steaks are roasting in the oven, make the butternut squash puree.

Make cauliflower steaks

Preheat oven to 400°F (205°C).

Cut the head of cauliflower into 2 to 4 steaks, and set aside. Each stake should be between 1 to 1-½ inches thick. Note: If extra cauliflower florets are leftover, save them for Walnut "Magic" Meat, or add them to a Rainbow Salad.

In a small bowl, combine ground turmeric, cumin seeds, garlic powder, and black pepper. This will be your spice rub for the cauliflower.

Place cauliflower steaks onto a parchment-lined baking sheet and sprinkle both sides with the spice mix. Treat it like a "rub," and use your fingers to work it into the cauliflower. 

Roast for 15 minutes, flip, and bake for another 15 minutes. For more browning, flip once more and bake for an additional 5 minutes.

Make the butternut squash puree

While cauliflower steaks are in the oven, add 1 to 1-½ inches of water to a medium-large pot. Place the steamer basket into the pot and add butternut squash chunks. Turn the heat to medium-high, put the lid on, and steam for 10 to 12 minutes or until fork tender. Drain cooked butternut squash and add it to a high-speed blender with a vented lid. Add ½ cup of water to the blender. Blend until smooth and creamy.

Assemble and serve

To serve, spread a nice helping of puree on the bottom of the dish and carefully place the cauliflower steak(s) on top. Top with fresh parsley or another fresh herb like basil or cilantro. Salt to taste and enjoy!

top view of a small bowl with spices being combined with a small fork
in a small bowl, combine ground turmeric, cumin seeds, garlic powder and black pepper
top view of a woman's hand rubbing spice mixture into cauliflower steak
sprinkle spice blend onto cauliflower steaks and use your hands to gently rub it into the cauliflower
top view of spiced cauliflower steaks on parchment lined baking pan
carefully flip the steak and repeat on the other side
top view of butternut squash chunks being added to a steamer basket in a pot on the stove
add 1 to 1-½ inches of water to a medium large pot; insert steamer basket and add butternut squash chunks
top side view of a lid being placed onto the pot with butternut squash chunks
turn up the heat to medium-high; put a lid on and steam for 10-12 minutes or until fork tender
top view of blended butternut squash inside the blender
drain cooked butternut squash and add to a blender with vented lid and ½ cup water; blend until smooth and creamy

Store leftovers in a covered container in the refrigerator for up to 4 days. Alternatively, freeze in meal prep containers for up to 4 months. Thaw in the fridge before re-heating.

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Nutritionally, I recommend pairing this with beet arugula salad to keep it light. Or, if you want a more filling meal, having a cup of amazing lentil soup as a starter to this dish will do the trick. 

top side close up of spice crusted cauliflower steak on top of butternut squash puree and topped with fresh chopped parsley.
fresh herbs like parsley, cilantro, or basil work nicely on this cauliflower steak

This recipe makes for a wonderfully tasty and light dinner.

We hope you love this cauliflower steak with butternut squash puree recipe as much as we do. Please rate and leave a comment below. Be sure to share a picture on Instagram and tag us  @danielsplaterecipes so we can see your creation!

top view of a spiced cauliflower steak on top of butternut squash puree with fresh chopped parsley sprinkled on top; steak knife and fork on the side

Cauliflower Steak with Butternut Squash Puree

5 from 1 vote
Course: Lunch/Dinner Entrée
Prep Time: 10 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 40 minutes minutes
Servings: 2
Calories: 243kcal
Author: Gigi & Sersie
Print Pin Rate
This cauliflower steak sits on a silky bed of butternut squash puree. With only 7 ingredients, this lovely entrée is vegan, gluten-free, soy-free, nut-free, oil-free, and guilt-free.

Equipment

  • 1 high speed blender

Ingredients  

  • 1 medium or large cauliflower cut into 2 to 4 steaks
  • 1 tsp turmeric
  • 1 tsp cumin seeds
  • ½ tsp garlic powder
  • ¼ tsp black pepper
  • 4 cups butternut squash cubed
  • ½ cup water
  • 2 Tbsp fresh chopped parsley or basil, cilantro
  • Salt to taste
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Instructions

  • Start by making the cauliflower steaks. While steaks are roasting in the oven, make the butternut squash puree.

Make cauliflower steaks

  • Preheat oven to 400°F (205°C).
  • Cut the head of cauliflower into 2 to 4 steaks, and set aside. Each stake should be between 1 to 1-½ inches thick. Note: If you have extra cauliflower florets left over, save it for Walnut "Magic" Meat, or add it to Easy Rainbow Salad.
  • In a small bowl, combine ground turmeric, cumin seeds, garlic powder, and black pepper. This will be your spice rub for the cauliflower.
  • Place cauliflower steaks onto a parchment-lined baking sheet and sprinkle both sides with the spice mix. Treat it like a "rub" and use your fingers to work it into the cauliflower. 
  • Roast for 15 minutes, flip, and bake for another 15 minutes. For more browning, flip once more and bake for an additional 5 minutes.

Make the butternut squash puree

  • While cauliflower steaks are in the oven, add 1 to 1-½ inches of water to medium-large pot. Place the steamer basket into the pot and add butternut squash chunks. Turn up the heat to medium-high, put the lid on, and steam for 10 to 12 minutes, or until fork tender. Drain cooked butternut squash and add it to a high-speed blender with a vented lid. Add ½ cup of water to the blender. Blend until smooth and creamy.

Assemble and serve

  • To serve, spread a nice helping of puree on the bottom of the dish and carefully place the cauliflower steak(s) on top. Top with fresh parsley or another fresh herb like basil or cilantro. Salt to taste and enjoy!

Notes

Leftovers/Meal Prep: Store leftovers in a covered container in the refrigerator for up to 4 days. Alternatively, freeze in meal prep containers for up to 4 months. Thaw in the fridge before reheating. 

Nutrition

Calories: 243kcal | Carbohydrates: 56g | Protein: 11g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 0.3g | Sodium: 290mg | Potassium: 2319mg | Fiber: 15g | Sugar: 14g | Vitamin A: 30115IU | Vitamin C: 267mg | Calcium: 247mg | Iron: 5mg
Did You Make This Recipe?Share a photo and tag us @danielsplaterecipes — we can't wait to see what you've made!

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Gigi & Sersie

Gigi Carter and Sersie Blue have over 25 years of combined experience in plant-based nutrition and health coaching. Their passion for healthy eating inspired them to create Daniel’s Plate, a recipe site focused on whole food, plant-based meals.

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Comments

  1. Regina

    February 13, 2023 at 2:54 pm

    5 stars
    This is my new favorite way to season cauliflower, whether I'm making this steak or roasting florets. The butternut squash is the perfect complement to this. Yum!

    Reply
5 from 1 vote

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