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Cauliflower Steaks Recipe with Sweet Pepper Sauce

These sassy “steaks” are served with a colorful, low-fat sauce that’s simple to make, but full of robust flavor. Steaming the cauliflower heads ahead of time, cuts down on baking, making this a nice entrée for a weeknight meal. Now you can make cauliflower the star of your meal!

cauliflower steak

Cauliflower Steaks Recipe with Sweet Pepper Sauce

Makes 4 to 6 servings


• 2 small heads of cauliflower
• 1 red onion, thinly sliced
• 1 yellow or sweet onion, thinly sliced
• 2 teaspoons Italian seasoning
• 1 teaspoon reduced-sodium tamari
• 1/4 cup filtered or spring water, divided, plus more as needed
• 2 cups cremini or white button mushrooms, thinly sliced
• 2 sweet red peppers, thinly sliced
• 1 green pepper, thinly sliced
• 2 cups jarred, low-fat marinara sauce


1. Preheat the oven to 375 degrees F.

2. Trim one to two inches off two opposite sides of the cauliflower heads and set aside for use another time. Steam the trimmed cauliflower heads for 12 to 18 minutes or until they are just crisp-tender. Cool for 20 minutes.

3. Meanwhile, put the onions, Italian seasoning, tamari, and 2 tablespoons water in a large skillet. Cover and cook over medium heat for 5 minutes, adding more water, 1 tablespoon at a time, as needed to prevent sticking. Add the mushrooms and cook for 5 minutes more. Add the peppers and 2 tablespoons water, and continue to cook for 5 minutes. Decrease the heat to medium-low and stir in 1 cup of the marinara. Cover and simmer for 8 minutes.

4. Spread 1 cup marinara sauce evenly in the bottom of a rimmed casserole that is large enough to accommodate the cauliflower steaks.

5. Cut each cauliflower heads down the center into two or three 3/4-inch to 1-inch thick slices, as if slicing a loaf of bread. Set the cauliflower slices in the prepared casserole. Top each cauliflower slice with one-quarter of the onion and pepper sauce. Cover and bake 25 to 35 minutes or until the cauliflower steaks are tender, but still firm. Uncover the casserole for the last 10 minutes of cooking time.

6. Cool for 5 minutes. Serve with extra sauce on the side.

NOTE: For a completely oil-free recipe, use no-oil marinara sauce.

Laura Theodore is a 2014 TASTE award-winning television personality, radio host, vegan chef, cookbook author and recording artist. She is author of Jazzy Vegetarian Classics: Vegan Twists on American Family Favorites and Jazzy Vegetarian: Lively Vegan Cuisine Made Easy and Delicious. Laura is the on-camera host, writer and co-producer of the popular cooking show, Jazzy Vegetarian and hosts the weekly podcast radio show, Jazzy Vegetarian Radio.