Crispy Cauliflower Steak Sandwiches

Crisp-tender cauliflower stands in for sodium-packed lunch meat in this healthy sandwich recipe.

Crispy Cauliflower Steak Sandwiches
Start To Finish Time:
1 hrs
6 sandwiches


  • 1 large head purple cauliflower (2 1/2 to 3 pounds)

  • ¼ cup all-purpose flour

  • 1 egg, lightly beaten

  • 2 tablespoon fat-free milk

  • 1 cup panko bread crumbs

  • ¼ salt

  • ¼ ground black pepper

  • 2 tablespoon canola oil

  • 6 1.5 ounce slices whole wheat artisan bread or baguette, toasted

  • cup light mayonnaise

  • 6 very thin slices Havarti cheese

  • 1 ½ cup fresh spinach or arugula leaves

  • 1 recipe Pickled Veggies

Pickled Veggies

  • cup chopped purple cauliflower

  • cup chopped carrot (1 large)

  • cup chopped yellow sweet pepper (1 small)

  • 2 teaspoon snipped fresh thyme

  • cup cider vinegar

  • 2 tablespoon sugar

  • ¼ teaspoon ground turmeric

  • ¼ teaspoon salt


  1. Remove leaves from the cauliflower. Carefully trim stem end, leaving core intact so florets are still attached. Place cauliflower head core side down. Cut three 3/4- to 1-inch-thick slices from the center of the cauliflower head. (Store the remainder of the head for another use.) Place the three "steaks" on a cutting surface. Cut each cauliflower "steak" in half, cutting through the core so each piece looks like a fan (keep any pieces that come apart together).

  2. Place 1 cup water in a very large nonstick skillet; bring to boiling. Add cauliflower steaks. Return to boiling; reduce heat. Simmer, covered, for 12 to 15 minutes or until just tender. Using a wide spatula, transfer steaks to a baking sheet or tray. Pat dry with paper towels. Cool slightly.

  3. Place flour in a shallow dish. In another shallow dish beat together egg and milk. In third shallow dish stir together panko, salt, and pepper. Carefully dip each cauliflower steak in flour, egg mixture, then panko to coat both sides.

  4. Drain any water from the skillet and wipe out skillet. Heat oil in the skillet over medium heat. Add coated cauliflower steaks; cook for 6 to 8 minutes or until golden and tender, carefully turning once.

  5. To serve, spread bread slices with mayonnaise. Top with cheese, spinach, and cauliflower steaks. Top with Pickled Veggies.

Pickled Veggies

  1. In a small non-reactive bowl combine cauliflower, carrot, sweet pepper, and thyme. In a small saucepan combine vinegar, sugar, turmeric, and salt; bring just to boiling over medium-high heat, stirring to dissolve sugar. Pour immediately over vegetables, stirring to combine; cool slightly. Cover and chill for 1 hour or up to 3 days.

  2. Before serving, drain vegetables, reserving liquid. Place drained vegetables and 3 to 4 tablespoons of the reserved liquid in a food processor. Cover and process until finely chopped.

Nutrition Facts (per serving)

361 Calories
15g Fat
41g Carbs
13g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 361
% Daily Value *
Total Fat 15g 19%
Saturated Fat 5g 25%
Cholesterol 48mg 16%
Sodium 679mg 30%
Total Carbohydrate 41g 15%
Total Sugars 11g
Protein 13g
Vitamin C 51.8mg 259%
Calcium 152mg 12%
Iron 1.5mg 8%
Potassium 347mg 7%
Folate, total 91.2mcg
Vitamin B-12 0.1mcg
Vitamin B-6 0.2mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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