South Beach Diet Phase 1: Cauliflower Steak

What you will find in this post? 1. Recipe to make cauliflower steak 2. A great recipe for people who are following South Beach Diet (Phase 1) and for women with gestational diabetes or anyone who is diabetic/pre-diabetic.

Cauliflower is the starchy potato for no carb eaters. There is mock of mashed potatoes with cauliflower. In India cauliflower is used to make subji (vegetable based curry with peas or potatoes), kurma (coconut based curry) or bhajji (deep fried fritters). It is just like potatoes. It resonates the flavor that is added to it like garam masala or garlic or thyme. Cauliflower tastes great by itself. I am seeing cauliflower in couple of vendors at farmer’s market. I pick the round, white ones each week. Once we made a easy curry, the other time it made its way into pav bhajji and last week I made cauliflower steaks. The dish is named¬†interestingly right? But that’s what my boss called it and she introduced me to this dish. She is a hiker, biker and fitness freak. She is in her early 50s but she is as fit as fiddle. She does scuba diving and I might join her soon.

This dish is super simple and it used only olive oil, salt and pepper to flavor the dish. You can make more flavorful by smearing mayonnaise on top. The dish sounds similar to Gobi Musallam where the whole cauliflower head is roasted in the oven. I ate a similar recipe in Israel at my husband’s office. The cook made it with mayonnaise, thyme, salt, pepper and oil. She roasted the whole cauliflower.

In this recipe, I sliced them about 0.5 inch thickness as seen in the pictures. I grilled them in a skillet with oil for 8-10 minutes on medium low flame. You can increase the heat for a minute to get the grill marks. I served it with minced chicken kheema curry and rasam. You can also serve it with mushroom-spinach sauteed with garlic and herbs.

Cauliflower Steak_1



  • 1 cauliflower, cut into 05 inches (as seen in the pictures)
  • Olive oil to spray
  • Salt & Pepper to taste

Cooking Directions

  1. Heat the skillet. Gently place the cauliflower steak and cook for 8-10 minutes on medium low flame. Cook on high flame for a minute to get the grill marks. Season with salt and pepper. Serve hot.

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  1. Aarthi 6 years ago

    Nice way to introduce veggies to kids (my son doesn’t like spices). What other veggies can we use?

    • Aarthi – try zucchini, carrots, butternut squash. Add some mayo over it and grill. They will love it.

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