Panko-Crusted Cauliflower Steaks

4.5
(2)
2 Reviews

In this fork-tender cauliflower recipe, heads of cauliflower are cut into slabs then roasted and topped with a cheesy, crunchy panko topping. Pair cauliflower steaks with roasted or grilled meats, or serve them on their own as a vegetarian main dish. Each head of cauliflower will provide 2 to 3 steaks—the sides tend to crumble. Save leftover cauliflower for roasting another night or give it a whirl in a food processor so you have the fixings for cauliflower rice on hand.

By
Amanda Stanfield
Amanda Stanfield Headshot
Amanda Stanfield

Amanda Stanfield is a Test Kitchen assistant in the Dotdash Meredith Food Studios. She completed her undergraduate degree in journalism and strategic communications at Hampton University. After graduation, Amanda worked in the nonprofit sector as a marketing associate for a global nonprofit organization. In 2018, she pivoted into the food industry and began training in fine-dining restaurants around Atlanta. Later she gained her culinary degree from Johnson & Wales University and went on to work in a variety of kitchens from boutique restaurants to conference hotels. As a true foodie, Amanda seeks out nutritious and unique flavors to inspire others to eat happily and healthfully. When she's not cooking up delicious recipes, you can find her lap swimming in the pool or watching a good sci-fi movie.

EatingWell's Editorial Guidelines
Updated on March 22, 2024
Tested by
Amanda Holstein
Amanda Holstein
Tested by Amanda Holstein

Amanda Holstein fell in love with baking at the age of 6, and has continued to grow her passion through culinary school and working in bakeries. For more than 10 years, she worked at multiple well-known restaurants and bakeries in the Orlando, Florida, area, preparing delicious scratch-made desserts and assisting with dinner events, before becoming a test kitchen assistant at Dotdash Meredith.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Active Time:
15 mins
Total Time:
40 mins
Servings:
4
Nutrition Profile:
Sesame-Free Nut-Free Soy-Free Vegetarian Egg-Free
Jump to Nutrition Facts
the ingredients to make the Panko-Crusted Cauliflower Steaks

Greg DuPree
Cook Mode (Keep screen awake)

Ingredients

  • 2 medium heads cauliflower

  • 1/4 cup extra-virgin olive oil plus 2 tablespoons, divided

  • 1/4 cup grated Parmesan cheese, divided

  • 1 tablespoon salt-free Italian seasoning 

  • 1 1/2 teaspoons grated lemon zest, plus lemon wedges for serving 

  • 1/4 teaspoon salt

  • 1/3 cup whole-wheat panko breadcrumbs

  • 2 medium cloves garlic, grated

Directions

a recipe photo of the Panko-Crusted Cauliflower Steaks

Greg DuPree

  1. Preheat oven to 425°F. Line a large baking sheet with foil. Remove and discard outer leaves of cauliflower heads; trim stems. Place the cauliflower heads, stem-side down, on a cutting board; cut 2 (3/4-inch) steaks from the center of each. Reserve the remaining cauliflower for another use. Arrange the steaks in a single layer on the prepared baking sheet.

    a photo of the cauliflower sliced up

    Greg DuPree

  2. Stir 1/4 cup oil, 2 tablespoons Parmesan, Italian seasoning, lemon zest and salt in a small bowl until combined. Brush the mixture on the top of each cauliflower steak (about 1 tablespoon each). Roast until the cauliflower is fork-tender, about 20 minutes.

  3. Meanwhile, combine panko, garlic, 1 tablespoon oil and the remaining 2 tablespoons Parmesan in a small bowl.

  4. Remove cauliflower from oven. Reduce oven temperature to 400°F. Sprinkle each steak evenly with the panko mixture; gently pressing to adhere.

    a photo of the topping being placed onto the cauliflower

    Greg DuPree

  5. Roast until the panko is golden brown, about 5 minutes. Drizzle the cauliflower steaks with the remaining 1 tablespoon oil. Serve with lemon wedges, if desired.

    a photo of someone drizzling oil onto the cauliflower steaks

    Greg DuPree

EatingWell.com, March 2024

Nutrition Facts (per serving)

284 Calories
23g Fat
16g Carbs
6g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 cauliflower steak
Calories 284
% Daily Value *
Total Carbohydrate 16g 6%
Dietary Fiber 5g 17%
Total Sugars 3g
Protein 6g 12%
Total Fat 23g 30%
Saturated Fat 4g 21%
Cholesterol 5mg 2%
Vitamin A 20µg
Vitamin C 79mg 88%
Vitamin D 0µg
Vitamin E 3mg 23%
Folate 97µg
Vitamin K 43µg
Sodium 349mg 15%
Calcium 116mg 9%
Iron 2mg 9%
Magnesium 40mg 10%
Potassium 548mg 12%
Zinc 1mg 9%
Vitamin B12 0µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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