This Cauliflower Steak recipe is a savory, low-carb dish that’s packed with bold flavors. The cauliflower steaks are perfectly seasoned with a blend of paprika, garlic, and Parmesan, and paired with a rich filling of sautéed vegetables, melted mozzarella, and optional tuna. Whether you’re looking for a healthy main course or a delicious side dish, this recipe is a satisfying option that everyone will love!
Preparation Time
- Preparation: 15 minutes
- Cooking: 25 minutes
- Total: 40 minutes
Ingredients
For the Cauliflower Steaks:
- 1 large cauliflower head (cut into thick steaks)
- ¼ cup (60 ml) olive oil
- 1 teaspoon salt
- A pinch of black pepper
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 3 tablespoons (20 g) grated Parmesan cheese
For the Filling:
- 1 medium onion (finely chopped)
- 1 medium carrot (grated or finely chopped)
- 3 tablespoons olive oil
- ½ teaspoon salt
- A pinch of black pepper
- 1 teaspoon garlic powder
- 1 teaspoon dried parsley
- 1 can tuna (80 g) – optional
- 100 g shredded mozzarella cheese
- Chopped parsley for garnish (optional)
Directions
- Prepare the Cauliflower Steaks:
- Preheat the oven to 200°C (400°F).
- Cut the cauliflower into 1-inch thick steaks.
- Mix the olive oil, salt, black pepper, paprika, garlic powder, and Parmesan cheese in a small bowl.
- Brush both sides of the cauliflower steaks with the seasoned olive oil mixture.
- Arrange the cauliflower steaks on a baking sheet and roast in the oven for 15-20 minutes, flipping halfway through, until golden and tender.
- Make the Filling:
- While the cauliflower steaks roast, heat 3 tablespoons of olive oil in a skillet over medium heat.
- Add the chopped onion, grated carrot, salt, black pepper, garlic powder, and parsley. Sauté for 5-7 minutes until the vegetables are soft and fragrant.
- Stir in the optional tuna and cook for another 2-3 minutes. Remove from heat and mix in the shredded mozzarella cheese.
- Assemble the Steaks:
- Once the cauliflower steaks are cooked, spoon the filling mixture over the top of each steak.
- Return the steaks to the oven for another 5 minutes, or until the cheese is melted and bubbly.
- Serve:
- Garnish with chopped parsley and serve warm.
Serving Suggestions
- Serve the cauliflower steaks with a side of fresh salad or steamed vegetables for a complete meal.
- They also pair well with a zesty yogurt or tahini sauce.
Cooking Tips
- Make sure to cut the cauliflower steaks thick enough so they hold together while roasting.
- For a more filling meal, add other vegetables or even chickpeas to the filling.
Nutritional Benefits
- Low-Carb: Cauliflower is a great low-carb alternative to traditional steaks or heavier meals.
- Rich in Protein: The combination of mozzarella cheese and optional tuna adds a healthy dose of protein.
- Vitamins and Minerals: Cauliflower is packed with vitamin C and K, while carrots offer beta-carotene for healthy skin and eyes.
Dietary Information
- Vegetarian: Skip the tuna to make this dish vegetarian-friendly.
- Gluten-Free: This recipe is naturally gluten-free.
- Keto-Friendly: Suitable for those on a low-carb or keto diet, especially if the tuna is included.
Nutritional Facts (Per Serving, based on 4 servings)
- Calories: 250
- Protein: 12 g
- Carbohydrates: 10 g
- Fat: 18 g
- Fiber: 4 g
Storage Tips
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days.
- Reheating: Reheat in the oven at 175°C (350°F) for 5-7 minutes until warmed through.
- Freezing: While it’s best served fresh, you can freeze the cooked cauliflower steaks without the filling and reheat later.
Why You’ll Love This Recipe
- Flavor-Packed: The combination of roasted cauliflower, savory cheese, and optional tuna filling makes for a delicious bite every time.
- Easy to Prepare: This recipe requires minimal ingredients and can be made in under 40 minutes.
- Healthy & Nutritious: A great way to enjoy a nutritious, low-carb meal that’s still filling and satisfying.
- Versatile: You can switch up the filling or spices to match your taste preferences.
Conclusion
This Cauliflower Steak with Cheese and Tuna Filling is the perfect meal for when you want something nutritious but still hearty and flavorful. Whether you’re making this for a quick lunch or a light dinner, you’ll love how easy and delicious it is to prepare. Plus, it’s adaptable for different dietary needs, making it a great go-to recipe in any kitchen.
10 Frequently Asked Questions
- Can I use frozen cauliflower?
Yes, but fresh cauliflower is recommended for the best texture. - What can I substitute for mozzarella?
You can use any melty cheese like cheddar, gouda, or even a vegan cheese alternative. - Is the tuna necessary?
No, the tuna is optional. You can leave it out for a vegetarian version. - Can I add other vegetables to the filling?
Absolutely! You can add chopped bell peppers, mushrooms, or spinach to the filling. - How can I make this vegan?
Use dairy-free cheese and skip the tuna to make this recipe vegan-friendly. - Can I grill the cauliflower steaks instead of roasting them?
Yes, grilling is a great alternative to roasting. Just be sure to keep an eye on them so they don’t burn. - Can I make this recipe ahead of time?
Yes, you can prep the cauliflower steaks and filling in advance, then assemble and bake when ready to serve. - What can I serve this with?
It pairs well with a fresh salad, roasted vegetables, or even quinoa. - How can I add more flavor to the cauliflower?
You can add extra spices like cumin, coriander, or chili flakes for a spicier kick. - Can I use a different type of cheese for the filling?
Yes, feel free to use your favorite cheese, such as gouda, Swiss, or even blue cheese for a bolder flavor.