Flavor-Packed Pan Fried Cauliflower Steaks in a Cast Iron Skillet

cauliflower steaks toped with black beans, corn, and spinach

Flavor-Packed Pan Fried Cauliflower Steaks in a Cast Iron Skillet

Make this easy, flavorful recipe for pan fried cauliflower steaks with a black bean corn side and balsamic drizzle—done in 30 minutes!

Course Main Course, Side Dish

Cuisine American

Prep Time 15

Cook Time 10

Total Time 25

Servings Servings

Calories 1923kcal

Author Mirlene

Equipment

Cast-Iron Skillet

Ingredients

1 Cauliflower Head; sliced into steaks
1 Can Whole Kernel Corn; 15.25 oz - rinsed and drained
1 Can Black Beans; 15 oz - rinsed and drained
4 Tbsp. Cooking Oil For Frying
¼ Cup Diced Onions
4 Tbsp. Balsamic Vinaigrette
Green Onions To Garnish

To Season The Cauliflower Steaks

2 Tbsp. Cooking Oil; Divided
½ tsp. Port-De-Paix Seasoning Blend

For The Balsamic Vinaigrette

¼ Cup Olive Oil
¼ Cup Balsamic Vinegar
2 Tbsp. Cane Sugar
1 Tbsp. Honey Dijon Mustard
1 tsp. Port-De-Paix Seasoning Blend

Instructions

Prep the Cauliflower Steaks: Remove the outer leaves and trim the stem of the cauliflower, but keep the core intact. Slice the cauliflower into ¾ to 1-inch thick steaks. Don’t worry if some florets fall off—you can cook those too!
Season the Steaks: In a small bowl, mix together the seasoning blend and oil, then brush each steak on both sides. Let them sit while you heat up your pan with oil.
Pan Fry the Cauliflower: Heat 4 tablespoons of oil in a cast-iron skillet over medium heat. Once hot, gently place the cauliflower steaks into the pan. Cook for about 4–5 minutes per side, or until golden brown and fork-tender. Repeat the process with the remaining steaks. Remove from the skillet and set aside.
Make the Black Bean & Corn Mix: In the same skillet, add the diced onions and sauté for 1–2 minutes until they soften. Add the black beans and corn. Stir everything together and cook for another 3–4 minutes until heated through, then add the spinach.
Make the Balsamic Vinaigrette: In a small bowl or jar, whisk together the olive oil, balsamic vinegar, cane sugar, honey Dijon mustard, and Port-de-Paix seasoning until smooth and well combined.
Then add 4 tablespoons of the vinaigrette to the black beans and corn mixture. Gently mix to combine. Remove the skillet from the heat.
Plate and Serve: Serve the cauliflower steaks and top with the black beans and corn mixture. Drizzle with the balsamic vinaigrette and garnish with sliced green onions. Enjoy while hot!

Notes

Ingredient Swaps & Alternatives

No Port-de-Paix seasoning? No problem, you can use what you have on hand to season the steaks, or you can get the Port-de-Paix seasoning here.

No cast iron skillet? Any heavy-bottom skillet will work—just make sure it gets nice and hot.

No spinach? Kale or Swiss chard work just as well.

Want more protein? Add quinoa or top with a fried egg for extra richness.

Storage & Reheating Tips

To store: Keep leftovers in an airtight container in the fridge for up to 4 days.

To reheat: Pop the cauliflower steaks in a hot skillet for a few minutes on each side to bring back the crisp. You can also reheat in an air fryer or a 350°F oven.

More Fried Vegetables You'll Love:

Fried Pickle Spears

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Calories are estimated per serving.

Nutrition