• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Home
  • Shop
    • Etsy Store
    • E Cookbooks
  • About
    • Privacy Policy
    • Cookie Policy
    • Instagram Gallery
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • Twitter
My Life Cookbook - low carb healthy everyday recipes.
  • All Recipes
  • Low Carb
    • Low Carb Breakfast
    • Low Carb Main
    • Low Carb Side Dish
    • Low Carb Snack
    • Low Carb Sweets
  • Low Carb Drink Recipes
  • Air Fryer
  • Instant Pot
  • Slow Cooker
  • Meal Plans
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Home
  • Recipes
  • Low Carb Breakfast
  • Low Carb Main
  • Low Carb Snack
  • Low Carb Sweets
  • Air Fryer Recipes
  • Instant Pot
  • Slow Cooker
  • Etsy Shop
  • Instagram Gallery
  • About My Life Cookbook
  • Privacy Policy
  • Cookie Policy
×

Low Carb Cauliflower Steaks Romano – Gluten Free Too!

June 4, 2018 by Denise Leave a Comment

collage of cauliflower steaks Romano text overlay
cauliflower steaks with a forkful and text overlay

These low carb 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.

You might also like this Mexican whole roasted cauliflower recipe.

while plate with cauliflower steak and lemon wedges on blue background

I think I have made cauliflower just about every way possible and today is probably my favorite. These low carb cauliflower steaks Romano is so flavorful! The cauliflower melts in your mouth that the egg and cheese breading is crisp and delicious. Add a squeeze of lemon and you are good to go.

I could easily eat this for lunch or dinner but you could always have this as a side dish too.  Each cauliflower steak has only 5.2g 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!

 

aerial view of low carb cauliflower steak on white plate with lemon wedges

Here Are Some Of The Ways I Love To Eat Cauliflower

  • 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 (creamy chicken & spinach soup)
  • as a substitute for bread or pizza crust (chicken vegetable pizza)

 

cauliflower steak on white plate with red bowl filled with Romano cheese in background

How To Cut A Cauliflower Steak

To prepare the steaks, you want to carefully cut the head of cauliflower in half. Then cut a slab of cauliflower from both pieces so you have a nice thick steak. The rest of the cauliflower you can use for something else. Check out the recipes above!

Add the steaks to a bowl and microwave for 8 minutes so that they are 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.

 

cauliflower steak Romano with bite taken out

Romano Mixture For Gluten Free Breading

The breading mixture is simply eggs, Romano cheese and parsley. Mix them all together and they become like a paste. Now for the tricky part. 

 

closeup of a fork with a bit of cauliflower steak on it.

Pan Frying The Breaded Cauliflower Steaks

Get your saute pan ready by adding 1 tablespoon of oil and 1 tablespoon of butter. Turn the heat up to medium high. When you are ready to fry the cauliflower, turn it down to medium. 

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 brown the other side.

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.

 

aerial view of cauliflower steaks on plate and in pan with parsley and blue tea towel and text overlay

 

Today I shared with you all my favorite ways to make cauliflower however these low carb cauliflower steaks are definitely one of my favorites. I hope you give it a try. If you’ve ever had chicken Romano before I think you will love this.  Then nutritional information for 1 steak is:

336 cals / 28.7g fat / 8.1g carbs / 2.9g fiber / 14.8g protein = 5.2g net carbs

 

 

These low carb 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.
Print

Low Carb Cauliflower Steaks Romano

These low carb 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.
Course Side Dish
Cuisine American
Keyword cauliflower steaks, low carb
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 2
Calories 366 kcal
Author Denise

Ingredients

  • 2 cauliflower steaks
  • 2 eggs, beaten
  • 1 tablespoon water
  • ⅓ cup Romano cheese, grated
  • 2 tablespoon olive oil
  • 1 tablespoon butter

Instructions

  1. Cut the cauliflower into steaks. I got to nice sized steaks out of 1 small head of cauliflower with half the head left over.

  2. Microwave the steaks for 8 minutes or until tender but not falling apart.

  3. 1 tablespoon of oil and 1 tablespoon of butter to a saute pan and turn up to medium high.

  4. Add eggs, water and Romano cheese in a shallow bowl and mix well.

  5. When the cauliflower is done, dab dry with a paper towel. 

  6. Turn the heat down to medium.

  7. Try to drench the steaks in the egg mixture. This is a little difficult to try to get one side down and hurry and flip into the pan, batter side down. 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. 

  8. Serve immediately. 

 

 

 

cauliflower steaks on white plates and blue table with text overlay

More Gluten Free

  • closeup of white bowl with air fryer parmesan potatoes and green beans
    Air Fryer Parmesan Potatoes and Green Beans
  • white plate with 3 chicken curry salad stuffed tomatoes
    Curry Chicken Salad Recipe
  • white bowl of air fryer kielbasa bites
    Keto Air Fryer Kielbasa Bites
  • white bowl with cauliflower and rice dish
    Lebanese Roasted Cauliflower and Rice

Subscribe

for your weekly recipe fix.

Reader Interactions

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate I earn from qualifying purchases.

Nutritional information for the recipe is provided as a courtesy and is approximate only. You should always do your own calculations if you are concerned about the accuracy of this or any recipe. I use the Lose It app for all of my nutritional information because I have for years.

Leave a Reply Cancel reply

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

Recipe Rating




Primary Sidebar

Search

Popular Keto Posts

white plate with 2 pieces of city chicken on skewers
cookie sheet in background and plate with breakfast cookies in foreground
  • Facebook
  • Instagram
  • Pinterest
  • Tumblr
  • Twitter

Copyright © 2023 My Life Cookbook - low carb healthy everyday recipes. on the Foodie Pro Theme