Mediterranean Roasted Cauliflower Steaks with Mushroom Sauce

Table of Contents

Total Time: 40–45 minutes
Serves: 2–3

These Mediterranean Roasted Cauliflower Steaks are a hearty, plant-based main that’s as satisfying as it is elegant. Thick cauliflower slices are seasoned with olive oil, smoked paprika, and garlic powder, then roasted until golden and caramelized. They’re topped with a savory mushroom sauce infused with herbs and a touch of creaminess for balance. Perfect as a vegetarian main dish or a flavorful side to grilled meats or grains.

Ingredients

For the Cauliflower Steaks

1 large head of cauliflower, cut into thick slices (about 1½-inch thick)

2–3 tbsp olive oil

Salt and pepper to taste

1 tsp garlic powder

½ tsp smoked paprika

For the Mushroom Sauce

1 tbsp olive oil

1 small onion, diced

2–3 garlic cloves, minced

1½ cups mushrooms, sliced (button or cremini)

½ cup vegetable broth

1 tsp fresh thyme or sage, chopped

2 tbsp yogurt or sour cream (optional, for creaminess)

Salt and pepper to taste

Instructions

Prepare the Cauliflower Steaks

Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.

Remove the outer leaves from the cauliflower and trim the stem, keeping the core intact so the slices hold together.

Slice the cauliflower into two or three thick “steaks.” Use the remaining florets for roasting or soup.

Brush both sides of each steak with olive oil and season with salt, pepper, garlic powder, and smoked paprika.

Make the Mushroom Sauce

While the cauliflower roasts, heat olive oil in a skillet over medium heat.

Add the onion and cook for 3–4 minutes until softened.

Stir in the garlic and cook for 30 seconds until fragrant.

Add the mushrooms and cook for 6–8 minutes, stirring occasionally, until they release their juices and begin to brown.

Add the fresh herbs and vegetable broth. Simmer for about 5 minutes until the sauce slightly reduces.

Stir in yogurt or sour cream (if using) for a creamy texture. Season with salt and pepper to taste.

Serve

Spoon the mushroom sauce generously over the roasted cauliflower steaks.

Garnish with extra herbs or a drizzle of olive oil.

Serve warm with a side of couscous, quinoa, or a simple salad.

Tips

Choose the right cauliflower:
Pick a large, firm head with tight florets. Smaller ones won’t yield enough flat “steak” slices that hold together.

Cut carefully:
Slice from the center outward through the core so the slices stay intact. A sharp chef’s knife makes a big difference.

Don’t skip preheating the oven:
High heat (425°F / 220°C) ensures the cauliflower caramelizes and turns golden instead of steaming and getting soggy.

Use enough oil:
Lightly brushing both sides with olive oil helps the edges crisp up beautifully and prevents drying out.

Flip halfway through roasting:
This helps both sides brown evenly and adds a nice texture contrast—crispy outside, tender inside.

For extra flavor:
Sprinkle a little lemon zest or squeeze some lemon juice over the steaks before serving. It brightens the flavors and cuts through the richness of the mushroom sauce.

Mushroom Sauce Tips

Variety of mushrooms:
Use a mix of cremini, button, or shiitake mushrooms for depth. Each adds its own layer of umami flavor.

Deglaze for flavor:
If you like, add a splash of white wine or balsamic vinegar after sautéing the mushrooms to lift the browned bits from the pan.

Creaminess options:

For a lighter version, skip the yogurt/sour cream or use plain Greek yogurt.

For a richer version, use a tablespoon of cream cheese or heavy cream instead.

Make it vegan:
Swap yogurt or sour cream for plant-based alternatives like cashew cream, coconut yogurt, or a spoon of tahini.

Variations

Spiced Mediterranean: Add a pinch of cumin or coriander to the cauliflower seasoning for a warmer flavor.

Cheesy twist: Sprinkle grated Parmesan or crumbled feta over the cauliflower during the last few minutes of roasting.

Herb lovers: Add fresh rosemary, parsley, or oregano to the sauce or as a garnish.

Smoky touch: Use smoked sea salt or add a few drops of liquid smoke to the mushroom sauce.

Serving Ideas

Serve over couscous, quinoa, or lentils for a complete meal.

Pair with a fresh tomato-cucumber salad or a dollop of hummus for a Mediterranean-style plate.

Leftovers reheat well in the oven or air fryer at 375°F (190°C) for about 5–7 minutes.

Q&A

Q: How do I keep the cauliflower steaks from falling apart while slicing?
A: Slice through the center of the cauliflower, keeping part of the core attached to each piece. The outer florets may fall off, but you can still roast them alongside the steaks—they get deliciously crisp.

Q: Can I make this ahead of time?
A: Yes. You can roast the cauliflower steaks and refrigerate them for up to 2 days. Reheat in the oven or air fryer before serving, and warm the mushroom sauce separately.

Q: What can I use instead of yogurt or sour cream?
A: Coconut yogurt, cashew cream, or even a spoonful of hummus works well if you want a dairy-free option. Each adds a different kind of creaminess.

Q: Can I use frozen cauliflower?
A: It’s better to use fresh cauliflower. Frozen tends to release more water and won’t hold its shape or brown as nicely.

Q: What protein pairs well with this dish?
A: Grilled chicken, seared tofu, or chickpeas make great additions if you’d like to turn this into a more filling meal.

Nutrition

(Per Serving)

(Based on 3 servings, including sauce with yogurt)

Calories: ~210 kcal

Protein: 6 g

Carbohydrates: 16 g

Fiber: 6 g

Total Fat: 14 g

Saturated Fat: 2 g

Cholesterol: 3 mg

Sodium: 260 mg

Sugar: 5 g

(Values may vary slightly depending on ingredients and serving size.)

Conclusion

Mediterranean Roasted Cauliflower Steaks are a flavorful, wholesome way to turn a simple vegetable into the star of your meal. The combination of smoky roasted cauliflower and creamy mushroom sauce creates a balance of textures and tastes—earthy, savory, and a little indulgent. It’s perfect for a weeknight dinner, a vegetarian main course, or an elegant side dish. Serve it with grains, a crisp salad, or crusty bread to soak up that sauce.