Cheesy Italian Cauliflower Steaks Recipe: 4 Ingredients, Low Calorie by 30Seconds Food

Cheesy Italian Cauliflower Steaks Recipe: 4 Ingredients, Low Calorie

Vegetarians, it's steak night! This easy Italian cauliflower steak recipe is topped with marinara sauce and two cheeses. It's a satisfying vegetarian meal, light dinner or serve it as a side dish.

This easy baked cauliflower recipe can be a delicious part of your healthy eating plan. To make this gluten-free dinner or side dish recipe, you will need two small heads of cauliflower, marinara sauce or tomato sauce, mozzarella cheese and Parmesan cheese. An optional ingredient is crushed red pepper flakes to add a kick of spice.

Serve these Italian-inspired cauliflower steaks for lunch or dinner with a fresh garden salad on the side.

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Cuisine: American / Italian
Prep Time: 5 minutes
Cook Time: 35 to 38 minutes
Total Time: 40 to 43 minutes

Servings: 4 


  • 2 small heads of cauliflower
  • 1 cup marinara sauce or your favorite tomato sauce
  • 1 cup shredded mozzarella cheese
  • 1 cup grated Parmesan cheese

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Recipe Notes

  • Save the remaining cauliflower after cutting the "steaks" for another use.
  • To reduce the fat and sodium in this recipe, use reduced-fat mozzarella cheese and low-sodium marinara sauce.
  • Store leftovers in an airtight container in the refrigerator.

Here's how to make it: 

  1. Remove the leaves and stems from the cauliflower. Cut each cauliflower, starting in the middle, into two to three steaks, depending on the size. 
  2. Put the cauliflower steaks onto baking sheet that's been lightly oiled. Brush them with olive oil. Sprinkle with salt and pepper.
  3. Bake in a preheated 425-degree F oven for about 30 minutes, turning them over halfway through the cooking time.
  4. Divide the marinara sauce evenly between the steaks, then sprinkle with both cheese. Sprinkle with the crushed red pepper flakes, if using. Bake another 5 to 8 minutes or until the cheese melts.

Nutrition Facts Per Serving

Calories: 135

Total Fat: 7.3g

Saturated Fat: 4.5g

Cholesterol: 22mg

Sodium: 392mg

Total Carbohydrate: 7.2g

Dietary Fiber: 1.9g

Total Sugars: 3.4g

Protein: 11.5g

Vitamin D: 0mcg

Calcium: 245mg

Iron: 0mg

Potassium: 231mg

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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Julie Rose
Awesome recipe! 😍
Elisa Schmitz
You don't need to be a vegetarian to get excited about this recipe. Wow!
Could this be any more delicious??
Meal prepping today and have all the ingredients for this one. Sounds awesome
Elisa Schmitz
I'm with you. And meal planning is a brilliant thing to do. I'm so impressed, Tex !

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