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5.0 from 6 votes

Air Fryer Cauliflower Steaks

Air Fryer Cauliflower Steaks with lemon-parsley sauce are an easy and healthy vegan side or main dish. Best of all, the air fryer makes prep easy! Vegan, gluten-free, and ready in 20 minutes. Tip! Sub raw sunflower seeds for the almonds to make it nut-free.

Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 2 servings
Calories: 165 kcal
Course: Side Dish , Main Course , Appetizer
Cuisine: American

Ingredients

  • 1 large head cauliflower about 6 inches in diameter
  • 1 teaspoon avocado oil
  • ¼ cup lemon juice
  • ½ cup water
  • ½ cup blanched slivered almonds or use whole raw almonds (soak for 1 to 2 hours to help with blending); See Notes
  • 2 tablespoons nutritional yeast
  • 1 tablespoon tamari or soy sauce if not gluten-free
  • 2 cloves garlic, peeled and smashed
  • ⅛ teaspoon ground cumin
  • salt and freshly cracked pepper
  • ½ cup chopped fresh parsley

Instructions

    Cup of Yum
  1. From one very large head of cauliflower you should be able to get two steaks, though there's a bit of judgment involved here. If it's smaller you may only get one steak. Or if it's extra-large you might be able to get three.
  2. Remove the thick green leaves from the base, and trim the bottom of the stem.
  3. Place the cauliflower stem-side down. On top locate the center and move your knife about ¾- to 1-inch to the right. Slice straight down through the entire head. Some florets on the right side may fall away. Set aside for later.
  4. Next move the knife ¾- to 1-inch to the left, and slice straight down. Now you have one steak. Move the knife to the left again to cut the 2nd steak. Refrigerate the unused cauliflower for later.
  5. Add about ¾ cup water to the bottom of the air fryer basket (it shouldn't touch the the cauliflower). Preheat the air fryer to 375 degrees F.
  6. Use your hands to rub oil on both sides of the cauliflower steaks. Season with a pinch of salt and pepper. When the air fryer is fully preheated, place the steaks in the basket. Cook for 6 minutes (total cook time will be 10 to 12 min).
  7. Make the sauce while the cauliflower cooks. In a food processor combine the almonds, 3 tablespoons of lemon juice, water, tamari, nutritional yeast, garlic, cumin, and ⅛ teaspoon sea salt. Process until creamy but still textured. Add the parsley, and pulse until finely chopped. Taste the sauce and adjust the flavors as desired.
  8. At the 6-minute mark, use a spatula to carefully flip the cauliflower. Squeeze a bit of lemon juice on each steak and cook for another 4 to 5 minutes or until crisp and browned at the edges and barely tender at the stem.
  9. Serve with parsley sauce and black pepper.

Notes

  • Nut-free option - raw sunflower seeds may be used instead of almonds.
  • Store - Air fryer cauliflower is best enjoyed immediately. If you do have leftovers, both the sauce and the cauliflower will keep in the refrigerator for 3 to 4 days. If the sauce separates, just give it a good stir. The sauce also freezes well.
  • Nutrition is an estimate and will vary greatly with amount of sauce used.

Nutrition Information

Calories 165kcal (8%) Carbohydrates 12g (4%) Protein 8g (16%) Fat 9g (14%) Cholesterol 0mg (0%) Sodium 350mg (15%) Fiber 7g (28%)

Nutrition Facts

Serving: 2servings

Amount Per Serving

Calories 165

% Daily Value*

Calories 165kcal 8%
Carbohydrates 12g 4%
Protein 8g 16%
Fat 9g 14%
Cholesterol 0mg 0%
Sodium 350mg 15%
Fiber 7g 28%

* Percent Daily Values are based on a 2,000 calorie diet.