Curried Cauliflower Steaks

Curried Cauliflower Steaks
Curried cauliflower steaks

A killer weeknight dinner - look no further.

These easy to make cauliflower steaks are the perfect weeknight dinner because they take nearly no time to prepare and serves 2-3 people (depending on size). Plus, they taste even better the next day which you’ll certainly enjoy as a WFH lunch. Serve with a side of brown rice mixed with red quinoa, and some jerk tofu for added protein. Top with roasted lentils and enjoy. 

The ingredients for this recipe calls for a jerk barbecue sauce and sharing the exact bottle used to create this course. I haven’t tried this with actual jerk sauce and I don’t think it would taste that good to be honest – may compete with the heat in the curry. The combination bbq flavour and heat actually adds to the flavour here. This sauce is also gluten-free and you can find this bottle in the vegan sections at Loblaws. 

Jerk BBQ Sauce

Nutritional Profile of Cauliflower

Cauliflower has become increasingly popular, subbing for starchier foods such as pizza crusts and rice and is naturally high in b-vitamins and fibre which can help support weight loss and digestion. Cauliflower is also a good source of vitamin K and meets about 75 – 100% of the recommended daily amount of vitamin C when cooked (per 1 cup). Cauliflower is also high in water content, helping you stay hydrated and also contains choline, an essential nutrient (similar to vitamin B) made in the liver but also found in a variety of foods and is essential for regulating functions such as mood, memory and muscle control. 

Glycemic Index

Low (20-49)

How to pick

Make sure the cauliflower head feels heavy and dense and free of browning/wet spots, which are common as they’re often packaged in tightly wrapped cellophane,  making them more prone to trap moisture. Remove the packaging and store in a loose bag when storing in the fridge. Also check the leaves to make sure they’re bright and vibrant, which you can also use for cooking. You may already know that cauliflower has this pungent smell so give it a good whiff before buying – if it has that scent, it’s going past its prime.


Refrigerate in a glass container to maintain its freshness for up to three days. Reheat in the oven or cook on medium heat for five minutes before serving. 

The process

Though this recipe is fairly quick to prepare, it’s nowhere near as fast as it looks in my TikTok but it does show the process. Check it out.

Curried Cauliflower Steaks

Prep Time 15 mins
Cook Time 30 mins
Course Main Course
Cuisine Indian
Servings 3 people
Calories 150 kcal



  • 1 cauliflower


  • 2 tbsp Extra virgin olive oil
  • 2 tbsp jerk sauce
  • 1 tbsp coconut milk fat of
  • 1 tbsp water

Herbs, spices and seasonings

  • 2 tsp curry powder
  • 1 tsp cumin ground
  • 1 tsp masala


  • Slice cauliflower into 1 inch sections, transfer to your baking tray and be sure to set with parchment paper. *Note: Avoid cutting less than 1 inch as they may come out soggy from not having enough weight to absorb the flavour.
  • Set oven to 400°C
  • In a small mixing bowl add your condiments, herbs, spices and seasonings to form a consistent mix. The mix will be a little thick but that's okay.
  • Baste the mixture on the side of the cauliflower facing up and around the edges where possible. Place in the oven for about 10-15 minutes.
  • Remove baking tray from the oven and flip each cauliflower steaks, basting the non-seasoned side with the paste.
  • Place in th oven for and bake for 10-15 minutes.
  • Remove and let cool for about five minutes before serving. Enjoy.


Calories: 150kcalCarbohydrates: 11gProtein: 4gFat: 11gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gSodium: 60mgPotassium: 617mgFiber: 5gSugar: 4gVitamin A: 22IUVitamin C: 93mgCalcium: 56mgIron: 2mg
Keyword Cauliflower, Curry, Dinner, Vegan Dinner
Tried this recipe?Let us know how it was!

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