Through The Fibro Fog

  • Summer Recipes
  • Recipes
  • About Me
  • Ebooks
  • Subscribe
menu icon
go to homepage
  • Summer Recipes
  • Recipes
  • About Me
  • Ebooks
  • Subscribe
subscribe
search icon
Homepage link
  • Summer Recipes
  • Recipes
  • About Me
  • Ebooks
  • Subscribe
×
Home » Recipes » Appetizers

Air Fryer Cauliflower Steaks

Published: Apr 21, 2023 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · 4 Comments

Jump to Recipe Print Recipe

Looking for a fun plant-based appetizer, main dish or side? These air fryer cauliflower steaks are full of flavor from delicious spices, have the best crispy edges and are so good served with a creamy herb dipping sauce. Ready in about 20 minutes!

Have a peek at my roasted cauliflower and carrots recipe for another veggie side idea!

cauliflower steaks on a white plate with tahini and a spoon next to a blue cloth.

With crispy edges, tender centres and the best hint of spice, these air fried cauliflower steaks have fast become a popular recipe in my home. We use turmeric, paprika and thyme for so much flavor, and I do suggest a creamy dipping sauce such as tahini dressing or parsley sauce for extra deliciousness!

Much like my air fried mini sweet peppers, air fryer leeks, air fryer celery and air fried bok choy, these cauliflower steaks are perfect as a side for a family dinner, but are equally delicious as an appetizer or vegan main dish.

Love simple but tasty air fryer vegetable sides? Do check out my air fried butternut squash and air fried romaine lettuce too!

Jump to:
  • ⭐ Why this recipe is so good
  • 🥘 Ingredients
  • 📖 Swaps and variations
  • 🔪 How to slice cauliflower steaks
  • 👩‍🍳 Step by step instructions
  • 💭 Recipe tips and notes
  • 📋 Frequently asked questions
  • 🍽 How to serve air fryer cauliflower steaks
  • 🥣 More tasty side dishes
  • 📖 Recipe
  • 💬 Comments

⭐ Why this recipe is so good

Full of flavor. We use fragrant turmeric, sweet paprika and thyme for a tasty marinade for the cauliflower steaks.

No need to turn the oven on! The beauty of the air fryer is getting that roasted cauliflower steaks taste and texture, but so much more quickly!

Vegan, gluten free, low histamine and keto cauliflower steaks. This tasty low carb vegetable is so versatile, and suitable for so many dietary requirements.

🥘 Ingredients

individually labelled ingredients to make air fryer cauliflower steaks including olive oil, turmeric and thyme.

All the ingredients and their quantities are set out in the recipe card below.

Some pointers on the ingredients:

  • Cauliflower - pick a medium sized head of cauliflower without any browning or bruising. If possible, I suggest picking one that has more tightly packed florets so they don't break off while handling it.
  • Spices - using turmeric gives the cauliflower a lovely hint of spice, and that beautiful color too! You can either use regular paprika, or my low histamine readers will likely wish to use sweet paprika.

📖 Swaps and variations

Add garlic powder - for even more flavor, use ¼ teaspoon of garlic powder in the marinade.

Swap dried thyme for another herb. Parsley or oregano would also be nice!

🔪 How to slice cauliflower steaks

One of the key steps is to cut your cauliflower steaks into roughly inch thick slices. To do so:

  • Remove the outer leaves of the cauliflower and set aside.
  • Hold the cauliflower so the stalk is at the bottom (underneath the florets) and use a sharp knife to cut through the middle of the stalk, so you have two halves.
  • Then slice inch thick pieces into 'steaks' either side in the middle, through the stalk. Cutting through the stalk will stop the cauliflower steaks from falling apart.

👩‍🍳 Step by step instructions

Making cauliflower steaks in an air fryer is very simple, with just a few steps.

All the instructions are in the recipe card below, but some images to help guide you:

cauliflower steak on a wooden board labelled number one.

Step 1: Slice the cauliflower steaks

Slice the cauliflower into inch thick pieces through the centre of the cauliflower head (image 1).

cauliflower steaks and a white bowl of marinade with a spoon in it on a wooden board labelled number two.

Step 2: Make the marinade

Combine olive oil, turmeric, sweet paprika, thyme, salt and black pepper (if using), and mix to a paste (image 2).

cauliflower steak being brushed with marinade labelled number three.

Step 3: Coat the cauliflower

Use a silicone brush to coat each cauliflower steak with the marinade (image 3).

two cauliflower steaks in an air fryer basket labelled number four.

Step 4: Air fry the cauliflower steaks

Air fry the cauliflower steaks for 10-15 minutes at 390F, flipping with tongs halfway through cook time (image 4).

💭 Recipe tips and notes

  • Use a sharp knife to slice the cauliflower steaks (it's also helpful if someone else holds the cauliflower still while you slice!).
  • Using a silicon brush to coat the steaks helps you get the marinade into all the florets.
  • Brush the marinade all over so you get nice crispy cauliflower steaks.
  • Arrange the cauliflower steaks in an even layer in the air fryer basket with some room between them.
  • Check the cauliflower after 10 minutes to see how much longer to air fry for. All air fryers are a little different, and some run hotter than others. And we don't want burnt cauliflower!

📋 Frequently asked questions

Can I air fry cauliflower florets?

It's very easy to air fry cauliflower florets, but they need a shorter cook time than cauliflower steaks. My air fryer cauliflower and broccoli recipe should be helpful!

Do I have to use the cauliflower steak marinade?

No, you can simply use oil and a little salt and black pepper if you prefer!

How long to air fry cauliflower steaks?

It takes 10-15 minutes to air fry cauliflower steaks, depending upon their size and thickness and the temperature you are cooking them at.

What to do with leftover cauliflower florets?

If some florets fall off while slicing your cauliflower, perhaps you would like to make my cauliflower potato leek soup or my cauliflower pasta sauce!

🍽 How to serve air fryer cauliflower steaks

  • Pair with a creamy dipping sauce, such as the tahini sauce set out in the recipe card below, or my paprika dip for a tasty appetizer or side.
  • Making lots of fun appetizers for a party? I think you'll love to pair this recipe with my corn and mango salsa and my cream cheese stuffed sweet peppers!
  • If you love air fryer cooking, then perhaps you would like to serve with my air fried boneless chicken thighs or my spiced air fryer turkey burger.
  • Enjoy as a side with a tasty soup such as my zucchini broccoli soup or orzo vegetable soup.
spiced cauliflower steaks on a white plate garnished with herbs.

🥣 More tasty side dishes

Find lots of tasty side dishes, including my popular crispy potato fritters, my frozen riced cauliflower and roasted Brussels sprouts and asparagus. Some recent recipes:

  • carrot and apple salad in a bowl with a serving spoon next to apples and a small bowl of pomegranate arils.
    Carrot and Apple Salad with Pomegranate
  • roasted sage potatoes in a white bowl next to garlic cloves and sage leaves.
    Roasted Sage Potatoes
  • pesto quinoa in a bowl next to a jar of pesto, fresh basil leaves and olive oil.
    Pesto Quinoa
  • roasted beet and carrot salad on a white plate.
    Beet and Carrot Salad

I'm always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes! And I love to hear from you - so please do leave a star rating ⭐⭐⭐ and comment if you've tried the recipe!

📖 Recipe

two cauliflower steaks on a white plate with tahini and a spoon on a blue cloth.

Air Fryer Cauliflower Steaks

Claire
Enjoy these crispy air fried cauliflower steaks as a tasty appetizer with a fun dipping sauce, or serve as a vegan main dish!
5 from 1 vote
Prevent your screen from going dark
Print Recipe Pin Recipe
Prep Time 7 minutes mins
Cook Time 15 minutes mins
Total Time 23 minutes mins
Course Appetizer, Dinner, Side Dish
Cuisine American, British
Servings 2 servings
Calories 157 kcal

Equipment

  • Air Fryer
  • Tongs
  • Silicone brush

Ingredients
 
 

  • 1 small cauliflower
  • 1 tablespoon olive oil
  • ½ teaspoon turmeric
  • ½ teaspoon sweet paprika*
  • ½ teaspoon dried thyme
  • pinch salt
  • pinch black pepper

For the tahini sauce (optional)

  • 2 tablespoon tahini
  • 4 tablespoon water adjust amount as needed
  • 1 tablespoon fresh herbs

Instructions
 

  • Remove the outer leaves from the cauliflower and cut 1 inch thick slices through the head of the cauliflower, so you have 2-3 'steaks' rather than small florets.
  • Combine the olive oil, turmeric, paprika, thyme, salt and black pepper in a small bowl, then use a silicone brush to coat the cauliflower steaks.
  • Preheat the air fryer to 390F / 200C for 3 minutes. Use tongs to add the cauliflower steaks to your air fryer basket. Air fry at 390F for 10-15 minutes, using tongs to flip the steaks halfway through cook time. Adjust the timing as necessary for smaller or larger cauliflower steaks, and to the level of crispiness you like.
  • If making the green tahini sauce, combine the ingredients and stir or whisk until it becomes creamy in texture. Adjust with more tahini or water as needed.

Notes

*My low histamine readers will likely wish to use sweet paprika, but regular or smoked paprika can also be used.
  • Use a sharp knife to slice the cauliflower steaks through the stalk so they don't fall apart.
  • Using a silicon brush to coat the steaks helps you get the marinade into all the florets.
  • Brush the steaks all over so they get nice crispy edges.
  • Arrange the cauliflower steaks in an even layer in the air fryer basket with some room between them.
  • Check the cauliflower after 10 minutes to see how much longer to air fry for. All air fryers are a little different, and some run hotter than others.
  • Nutritional information is auto-generated and should be understood to be an estimate. Please note that it includes the tahini sauce.
 
Swiss Interest Group Histamine Intolerance
All ingredients score 0 on the SIGHI list, with the exception of:
  • black pepper, which scores 2.
  • tahini (for sesame), which scores 1.

Nutrition

Calories: 157kcalCarbohydrates: 4gProtein: 3gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gSodium: 11mgPotassium: 125mgFiber: 1gSugar: 0.2gVitamin A: 434IUVitamin C: 7mgCalcium: 33mgIron: 1mg
Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
Tweet
Share
Pin
Share

More Fun & Healthy Appetizers

  • air fryer Tenderstem broccoli on a white plate with a small bowl of tahini dressing.
    Air Fryer Tenderstem Broccoli
  • blueberry ricotta toast on a wooden board next to fresh blueberries.
    Blueberry Ricotta Toast
  • peach corn salsa in a white bowl with a spoon next to fresh peaches and cilantro.
    Peach Corn Salsa
  • air fryer baby carrots in a white bowl on a wooden board next to a small bowl of herbs.
    Easy Air Fryer Baby Carrots

Comments

  1. Lulu says

    October 22, 2024 at 5:42 pm

    Even with a longer time the outer parts were charred and the rest tuff as shoe soles.

    Reply
    • Claire says

      October 22, 2024 at 8:02 pm

      I think perhaps it may have been that you didn't slice the cauliflower steaks thin enough. If they are thicker they won't be able to cook through. Hope they work well next time!

      Reply
  2. Missy says

    September 06, 2024 at 2:44 pm

    I don't have an air fryer big enough unfortunately so do you have any idea temp and how long in an oven?

    Reply
    • Claire says

      September 07, 2024 at 5:15 pm

      Hi Missy, I haven't tried them myself but I would image they need about 15 minutes in the oven depending on the size of the cauliflower steak. It would be best to look at an oven baked cauliflower steak recipe online for more precise info. I have a small air fryer and can fit smaller cauliflower steaks in it, perhaps a smaller cauli would work?

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

More about me →

Summer Recipes

  • baked rosemary thyme chicken on a white plate next to arugula.
    Baked Rosemary Thyme Chicken
  • chicken pesto pasta salad in a white bowl next to fresh basil leaves, radishes and salad servers.
    Chicken Pesto Pasta Salad
  • apple and cucumber salad in a white bowl with a spoon in it next to red apples and mint leaves.
    Apple and Cucumber Salad
  • cucumber celery salad on a white plate next to fresh mint leaves and olive oil.
    Cucumber Celery Salad
  • brown bowl of tropical mango coleslaw with mint next to it.
    Tropical Mango Coleslaw
  • two glasses of peach honey mocktail.
    Peach Mocktail

Featured On

collage of featured in brand names including parade, finding vegan, feed feed, food gawker, msn, big oven and trivet recipes.

Popular Recipes

  • chicken thighs on a cream fluted plate garnished with herbs.
    Air Fryer Boneless Skinless Chicken Thighs
  • stack of grated potato fritters on a white plate with fresh herbs and glass of water in the background.
    Grated Potato Fritters
  • creamy paprika chicken in a light grey skillet.
    Creamy Paprika Chicken
  • cod fillet, roasted potatoes and vegetables on a white plate.
    Air Fryer Frozen Cod

As an Amazon associate I earn from qualifying purchases.

Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical or dietetic advice in any way.

veda ambassador logo.

Footer

↑ back to top

About

  • About Me
  • Disclaimer
  • Accessibility
  • Privacy Policy

Newsletter

  • Sign Up! for emails and updates

Contact

  • Contact Me

Copyright © 2025 Through The Fibro Fog

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required