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.
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!
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)
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.
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.
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.
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
Low Carb Cauliflower Steaks Romano
- 2 cauliflower steaks
- 2 eggs, beaten
- 1 tablespoon water
- 1/3 cup Romano cheese, grated
- 2 tablespoon olive oil
- 1 tablespoon butter
Cut the cauliflower into steaks. I got to nice sized steaks out of 1 small head of cauliflower with half the head left over.
Microwave the steaks for 8 minutes or until tender but not falling apart.
1 tablespoon of oil and 1 tablespoon of butter to a saute pan and turn up to medium high.
Add eggs, water and Romano cheese in a shallow bowl and mix well.
When the cauliflower is done, dab dry with a paper towel.
Turn the heat down to medium.
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.