These keto cauliflower steaks Romano style make for a delicious vegetarian lunch or side dish. The Romano cheese and egg breading adds so much flavor to the perfectly cooked cauliflower steaks. Not only are they low carb, they are gluten free and very easy to make.Only 5.2g net carbs per serving.
You might also like this Mexican whole roasted cauliflower recipe.
I have cooked cauliflower in so many ways and today is one of my favorites! I am updating this old post and am so glad I rediscovered. These keto cauliflower steaks Romano style were so tasty even my husband loved it!
The cauliflower melts in your mouth and the Romano and egg batter adds tons of flavor. A squeeze of lemon at the end adds a brightness to this simple and healthy dish.
Best of all these keto cauliflower steaks are very easy to make and if you are on a low carb diet they makes a light keto dinner or lunch! Each one has just 5.2 grams of net carbs.
Is cauliflower a low carb vegetable?
Yes it is. Cauliflower has many healthy benefits such as being high in vitamin C and K. It’s also a good source of choline, a B vitamin good for brain health. It’s a good source of fiber, antioxidants and much more.
However I like it because there are so many things you can do with it and a whole head of cauliflower only has 17g of net carbs… the whole head!
So it’s worth experimenting with this healthy vegetable if you are on a low carb diet. . Scroll down to view all the ways I’ve prepared it.
Recipe ingredient I used and substitutions.
The simple ingredients that I used are a head of cauliflower, eggs and grated Romano cheese. I also used olive oil and butter to pan fry the steaks and salt and ground black pepper to season.
Fresh Cauliflower
You really can only use a fresh head of cauliflower for this recipe – not frozen. You have to cut the head into thick steaks which is not available in the frozen section of the grocery store.
Romano Cheese
I used grated Romano cheese because that is typically what you use for anything Romano. However you can easily substitute with grated parmesan cheese or even asiago cheese.
While it would not have quite the same flavor you could substitute with nutritional yeast if you can’t have the cheese. It has a cheesy, nutty flavor and is often a substitute for parmesan cheese.
Lemons and Parsley
I think the wedges of lemon really add to this simple recipe so I suggest using them though they are optional. Also the sprinkle of parsley just adds a bit of color so it’s optional but looks nice. And if you want a little heat you can also sprinkle a bit of hot pepper flakes.
How to make keto cauliflower steaks Romano style.
Note you really need to make these on the stove and not in the oven. You are working with egg as the breading you want to be frying it in a skillet rather than baking in the oven.
Step 1: To prepare the steaks take off all the outer leaves. Get a large sharp knife and cut the cauliflower head in half. Then cut a slab of cauliflower from both pieces so you have two nice thick steaks. The rest of the cauliflower you can use for something else.
Step 2: Add the steaks to a microwave safe bowl along with a couple tablespoons of water. Cover with plastic wrap or cover if you have one and microwave for 8 minutes so that they are fork tender but not falling apart.
Take a few paper towels and make sure they are completely dry. You need to do this so the mixture will stick to the steaks. Season with salt and black pepper.
Step 3: Get out a medium size skillet and heat to medium high heat. I prefer a nonstick skillet and not a cast iron because of the egg batter. Add a tablespoon of olive oil and a tablespoon of butter. When you are ready to fry the cauliflower, turn it down to medium heat. The olive oil mixture should be sizzling.
Step 4: Get out a large shallow bowl and add the eggs and Romano cheese. Mix well to make the batter. Take a dried off cauliflower steak and dip it in the batter. Just try to get one side well covered.
Add that mixture side down in the pan and then spoon a bit of the mixture on the top. Once it’s brown, carefully flip it over and cook the other side until golden brown.
The egg/cheese mixture is enough to cover 2 steaks on both sides. Add the second table spoon of oil if needed for frying the second steak.
Step 5: Once done, place the fried cauliflower steaks on a plate and garnish with chopped fresh parsley. Serve with lemon wedges so you can squeeze some fresh lemon juice before eating.
Store leftovers in an airtight container. Please scroll down to view the printable recipe card.
This would also be delicious with a flavorful sauce. Check out this post for 38 keto dipping sauces for something you might like. I would personally would like the roasted garlic dipping sauce with this dish.
To make this more of a complete meal, you can serve a whole steak for a light vegetarian dinner along with a nice green salad. You could also serve this as a side dish along with a meaty main dish like this air fryer ribeye steak.
Here are some of the ways to eat cauliflower.
I really do eat a lot of cauliflower on a keto diet because it’s such a versatile vegetable . Here are examples of some of the different ways I use it in my recipes.
- raw, riced and in a salad (riced cauliflower salad jars)
- cooked riced as a pilaf or side dish (mushroom brie cauliflower rice)
- roasted whole (Mexican roasted cauliflower)
- mashed (loaded cauliflower mash)
- as filler for savory waffles (savory breakfast waffles)
- as a cream or cheese sauce (chicken broccoli casserole)
- in soups for creaminess )
- as a substitute for bread or pizza crust (chicken vegetable pizza)
Today I shared with you all my favorite ways to make cauliflower however this keto cauliflower steak recipe is probably my favorite cauliflower recipe though. I hope you give it a try. If you’ve ever hadchicken Romano before I think you will love this.
Then nutritional information for 1 steak is: 336 calories / 28.7g fat / 8.1g carbs / 2.9g fiber / 14.8g protein = 5.2g net carbs
Keteo Cauliflower Steaks Romano
Yield: 2
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
These keto cauliflower steaks Romano make for a delicious lunch or side dish. Not only are they low carb, they are gluten free and very easy to make. Only 5.2g net carbs per steak.
Ingredients
- 2 cauliflower steaks (about ½ a small head cauliflower)
- 2 eggs, beaten
- ⅓ cup Romano cheese, grated
- 2 tablespoon olive oil
- 1 tablespoon butter
- parsley leaves, optional
- lemon wedges to serve, optional
Instructions
- Take off the outer green leaves and cut the cauliflower into steaks. I got two nice sized cauliflower slices out of the middle of a small head of cauliflower with half the head left over.
- Get out a microwave safe bowl and add the steaks with a few tablespoons of water. Cover with a plastic wrap and microwave the steaks for 8 minutes or until tender but not falling apart. When the cauliflower is done, dab dry with a paper towel. Place on a plate and season with salt and black pepper.
- Add eggs, water and Romano cheese in a shallow bowl and mix well.
- Heat up a medium nonstick skillet to medium high heat. Add 1 tablespoon of oil and 1 tablespoon of butter. Once sizzling turn the heat down to medium heat.
- Dip the steaks in the egg mixture. This is a little difficult but to try to get one side covered with batter and hurry and place it batter size donw into the hot pan. Then spoon some of the mixture gently over the top.
- When the bottom starts nicely browning, quickly flip over and do the other side. The batter should be enough for 2 steaks both sides. You may need to use a little more oil to fry the steaks.
- Place finished cauliflower steaks on a plate and garnish with fresh parsley if you want for color. Serve immediately along with lemon wedges so you can squeeze some fresh lemon juice onto before eating. Store leftovers in an airtight container.
Notes
Then nutritional information for 1 steak is: 336 calories / 28.7g fat / 8.1g carbs / 2.9g fiber / 14.8g protein = 5.2g net carbs
Nutrition Information:
Yield: 2Serving Size: 1
Amount Per Serving:Calories: 366Unsaturated Fat: 0g
