Roasted Cauliflower Steak & Spanakopita Melts Recipe

I swapped the fiddly phyllo for roasted Cauliflower Steaks topped with spinach, dill and tangy feta so you can enjoy all the spanakopita flavors in an easy low carb weeknight dinner.

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I love a swap that actually works, so I turned spanakopita into Roasted Cauliflower Steak & Spanakopita Melts and was surprised how bold it feels. Picture bright spinach folded with tangy feta cheese heaped onto a thick roasted cauliflower, all those Greek notes but without the fuss, and yeah it kind of steals the show.

I reach for this when I want something clever for dinner thats easy to pull together, the kind of dish that belongs in any Cauliflower Steaks Recipes roundup and earns a spot among Tasty Vegetarian Recipes. Try it once, you’ll be back for more.

Ingredients

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Cauliflower gives bulk and fibre, low calorie, mild nutty taste, great roastable crust.
Olive oil adds healthy monounsaturated fat, helps browning, adds rich mouthfeel.
Spinach packs iron and fibre, a mild green taste, makes filling moist.
Feta brings tangy salty flavor, adds protein and creamy crumbly texture.
Cream cheese makes filling rich and smooth, boosts fat and calcium.
Egg binds the filling, adds protein and structure so it holds.
Lemon zest adds bright citrus bite, cuts richness, gives subtle tang.
Garlic and onion add savory depth, aromatic punch, small carbs and flavor.

Ingredient Quantities

1 large head cauliflower, about 2 to 2 1/2 pounds

2 to 3 tablespoons extra virgin olive oil, divided

1 teaspoon garlic powder

Kosher salt, to taste

Freshly ground black pepper, to taste

10 to 12 ounces fresh baby spinach (or 10 ounces frozen, thawed and well drained)

1 small yellow onion, finely chopped

2 to 3 cloves garlic, minced

8 ounces feta cheese, crumbled

4 ounces cream cheese, softened (or 1/2 cup ricotta for a lighter filling)

1 large egg, lightly beaten

2 tablespoons fresh dill, chopped

2 tablespoons fresh parsley, chopped

Zest of 1 lemon and 1 tablespoon lemon juice

1/2 cup shredded mozzarella or provolone, for melting

1/4 teaspoon crushed red pepper flakes, optional

Extra oil or cooking spray, for roasting or brushing

How to Make this

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1. Preheat oven to 425°F. Trim leaves and the bottom of the core from the cauliflower and slice into 3/4 to 1 inch “steaks” (you’ll get 2 to 3 good ones, save any loose florets). Brush both sides of steaks with 2 tablespoons olive oil, sprinkle with garlic powder, kosher salt and freshly ground pepper; place on a parchment lined sheet pan. Toss reserved florets with a little oil, salt and pepper and roast with the steaks for extra crispy bits. Roast 20 to 25 minutes until golden, flipping once.

2. While the cauliflower roasts heat 1 tablespoon olive oil in a large skillet over medium heat. Add the chopped yellow onion and cook until soft and starting to brown about 5 to 7 minutes, stir now and then so it dont burn.

3. Add the minced garlic to the onions and cook 30 to 60 seconds until fragrant, then add the baby spinach in batches if needed, cooking until just wilted. If using frozen spinach make sure it’s thawed and squeezed very dry before adding. Season lightly with salt and pepper and let mixture cool a bit so the egg wont scramble.

4. In a bowl combine the cooled spinach and onion with the crumbled feta, softened cream cheese (or ricotta), beaten egg, chopped dill and parsley, lemon zest and the tablespoon of lemon juice. Add the 1/4 teaspoon crushed red pepper flakes if using and a little more black pepper. Taste and be careful adding extra salt since feta is salty.

5. Reduce oven temperature to 400°F. Spoon the spinach-feta filling evenly onto each roasted cauliflower steak, packing it a little so it adheres. Top each with the shredded mozzarella or provolone and sprinkle a bit more feta if you like.

6. Return the sheet pan to the oven and bake until the cheese is melted and the filling is warmed through about 8 to 12 minutes. For faster browning use the broiler 1 to 3 minutes but watch closely so it doesnt burn.

7. Remove from oven and let the steaks rest for 2 to 3 minutes so the filling firms up and is easier to serve. Drizzle with a little extra virgin olive oil or a squeeze more lemon for brightness.

8. Serve the cauliflower steak melts with the roasted florets on the side, or over a simple salad. Theyre great hot or at room temp.

9. Leftovers keep in an airtight container in the fridge up to 3 days, reheat in a 350°F oven or toaster oven to keep the edges crisp instead of microwaving which will make them soggy.

Equipment Needed

1. Oven (you’ll preheat to 425°F then lower to 400°F)
2. Rimmed baking sheet lined with parchment paper
3. Sharp chef’s knife
4. Cutting board
5. Large skillet (for the onion, garlic and spinach)
6. Mixing bowl
7. Wooden spoon or silicone spatula (for stirring the filling)
8. Tongs or a flat metal spatula (for flipping the cauliflower steaks)
9. Measuring spoons and cups plus a fork or small whisk (for the beaten egg and seasonings)
10. Oven mitts or hot pads

FAQ

How do I slice the cauliflower into steaks without them falling apart?

Trim the leaves and level the stem but keep the core so the head holds together, then slice straight down into 3/4 to 1 inch thick steaks. If some florets fall off its fine, roast them as little nibbles. A large sharp chef knife and steady pressure work best, or chill the head 15 minutes first to firm it up.

What temp and how long should I roast the steaks?

Roast at 425°F (220°C) for about 20 to 30 minutes, flipping once halfway, until golden and tender. Brush with oil before roasting and leave space on the pan so they crisp instead of steaming. After you put on the filling, bake another 6 to 10 minutes until warmed through and cheese melts, then broil 1 minute if you want extra browning, watch it close.

My spinach filling makes the steak soggy, how do I stop that?

Squeeze spinach super dry in a clean towel or cheesecloth, and cook the onion and garlic until they're soft and any liquid is reduced. Let the filling cool a bit before piling it on, and dont overstuff the steaks. A little lemon zest helps keep flavors bright without adding moisture.

Can I make the recipe ahead and how do I reheat it?

Yes. Roast the steaks and make the filling a day or two ahead, keep separately refrigerated up to 3 days. Assemble and finish baking when ready. Reheat in a 350°F oven 10 to 12 minutes or use an air fryer for 4 to 6 minutes to regain crispness. Microwave works fast but it'll get soggy.

Any easy swaps for dairy or to make it lighter?

Use part-skim ricotta in place of cream cheese for a lighter filling, that's even suggested in the recipe. For vegan, use dairy-free feta and cream cheese and swap the egg for a flax egg or aquafaba, but texture will be a bit different. Add extra lemon and herbs to boost flavor if you lose saltiness from feta swaps.

Why did edges burn while centers stayed underdone?

Probably uneven thickness or crowding the pan. Cut steaks uniform thickness, put them on the middle rack, dont overcrowd the sheet, and flip halfway so both sides brown evenly. If edges still darken too quick, lower oven temp to 400°F and extend time a bit.

Roasted Cauliflower Steak & Spanakopita Melts Recipe Substitutions and Variations

Cauliflower → thick eggplant slices or large portobello caps. Roast until browned and tender, you may need a little more oil and a few extra minutes.
Fresh baby spinach → kale or Swiss chard (remove the tough stems). Cook down longer and squeeze out extra moisture so the filling wont be watery.
Feta cheese → soft goat cheese (chevre) or halloumi if you want something grillable; goat gives tangy creaminess, halloumi holds up to heat.
Large egg (binder) → flax “egg” (1 tbsp ground flax + 3 tbsp water, let sit 5 minutes) or 1/4 cup Greek yogurt for a richer, still-binding swap.

Pro Tips

– Get the steaks really brown by using a hot heavy pan. Preheat the pan in the oven, then put the cauliflower on it so the bottom sears fast. Don’t crowd the pieces, give them breathing room so they caramelize instead of steaming.

– Dry the spinach like your life depends on it. Squeeze it until it’s almost dry, then let the filling cool or even chill it for ten minutes so it holds together better. If it still seems wet, stir in a tablespoon or two of panko or grated hard cheese to soak up extra moisture.

– Add crunch and contrast. Sprinkle a little toasted breadcrumbs, chopped toasted nuts, or sunflower seeds on top before the final brown for texture and flavor. A tiny drizzle of good olive oil or a squeeze of lemon right before serving wakes everything up.

– Prep smart for leftovers or a dinner party. Roast the cauliflower ahead and keep the filling chilled separate, then assemble and bake just before serving so the steaks stay crisp. Reheat in a toaster oven or regular oven to keep edges from going soggy, not the microwave.

Roasted Cauliflower Steak & Spanakopita Melts Recipe

Recipe by Nikoli Athen

0.0 from 0 votes

I swapped the fiddly phyllo for roasted Cauliflower Steaks topped with spinach, dill and tangy feta so you can enjoy all the spanakopita flavors in an easy low carb weeknight dinner.

Servings

servings

Calories

315

kcal

Equipment: 1. Oven (you’ll preheat to 425°F then lower to 400°F)
2. Rimmed baking sheet lined with parchment paper
3. Sharp chef’s knife
4. Cutting board
5. Large skillet (for the onion, garlic and spinach)
6. Mixing bowl
7. Wooden spoon or silicone spatula (for stirring the filling)
8. Tongs or a flat metal spatula (for flipping the cauliflower steaks)
9. Measuring spoons and cups plus a fork or small whisk (for the beaten egg and seasonings)
10. Oven mitts or hot pads

Ingredients

1 large head cauliflower, about 2 to 2 1/2 pounds
2 to 3 tablespoons extra virgin olive oil, divided
1 teaspoon garlic powder
Kosher salt, to taste
Freshly ground black pepper, to taste
10 to 12 ounces fresh baby spinach (or 10 ounces frozen, thawed and well drained)
1 small yellow onion, finely chopped
2 to 3 cloves garlic, minced
8 ounces feta cheese, crumbled
4 ounces cream cheese, softened (or 1/2 cup ricotta for a lighter filling)
1 large egg, lightly beaten
2 tablespoons fresh dill, chopped
2 tablespoons fresh parsley, chopped
Zest of 1 lemon and 1 tablespoon lemon juice
1/2 cup shredded mozzarella or provolone, for melting
1/4 teaspoon crushed red pepper flakes, optional
Extra oil or cooking spray, for roasting or brushing

Directions

Preheat oven to 425°F. Trim leaves and the bottom of the core from the cauliflower and slice into 3/4 to 1 inch "steaks" (you'll get 2 to 3 good ones, save any loose florets). Brush both sides of steaks with 2 tablespoons olive oil, sprinkle with garlic powder, kosher salt and freshly ground pepper; place on a parchment lined sheet pan. Toss reserved florets with a little oil, salt and pepper and roast with the steaks for extra crispy bits. Roast 20 to 25 minutes until golden, flipping once.
While the cauliflower roasts heat 1 tablespoon olive oil in a large skillet over medium heat. Add the chopped yellow onion and cook until soft and starting to brown about 5 to 7 minutes, stir now and then so it dont burn.
Add the minced garlic to the onions and cook 30 to 60 seconds until fragrant, then add the baby spinach in batches if needed, cooking until just wilted. If using frozen spinach make sure it's thawed and squeezed very dry before adding. Season lightly with salt and pepper and let mixture cool a bit so the egg wont scramble.
In a bowl combine the cooled spinach and onion with the crumbled feta, softened cream cheese (or ricotta), beaten egg, chopped dill and parsley, lemon zest and the tablespoon of lemon juice. Add the 1/4 teaspoon crushed red pepper flakes if using and a little more black pepper. Taste and be careful adding extra salt since feta is salty.
Reduce oven temperature to 400°F. Spoon the spinach-feta filling evenly onto each roasted cauliflower steak, packing it a little so it adheres. Top each with the shredded mozzarella or provolone and sprinkle a bit more feta if you like.
Return the sheet pan to the oven and bake until the cheese is melted and the filling is warmed through about 8 to 12 minutes. For faster browning use the broiler 1 to 3 minutes but watch closely so it doesnt burn.
Remove from oven and let the steaks rest for 2 to 3 minutes so the filling firms up and is easier to serve. Drizzle with a little extra virgin olive oil or a squeeze more lemon for brightness.
Serve the cauliflower steak melts with the roasted florets on the side, or over a simple salad. Theyre great hot or at room temp.
Leftovers keep in an airtight container in the fridge up to 3 days, reheat in a 350°F oven or toaster oven to keep the edges crisp instead of microwaving which will make them soggy.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.