People with diabetes can enjoy many of the same foods as everyone else, but it’s important to monitor total daily carbohydrate intake and focus on balanced meals. The fundamentals of a healthy eating pattern apply to all: plenty of vegetables and fruit, whole grains, lean proteins, and calcium-rich dairy or fortified alternatives. Maintain a healthy weight, limit added sugars and processed foods, and be mindful of sodium.
This recipe comes from dietitian and chef Jackie Newgent, author of The With or Without {Meat} Cookbook. It’s a flexible, flavorful dish that fits well into Mediterranean-style and flexitarian meal plans and works for people aiming for heart-healthy or diabetes-friendly eating.
To make the cauliflower “steaks”: trim the base of a medium head of cauliflower and, using a sharp chef’s knife, slice vertically from top to stem to create thick center pieces. Use the largest center slices as steaks and reserve the remaining florets for another use, or toss them with olive oil and roast alongside the steaks for a full tray of vegetables.
- 2 (1-inch-thick) center slices from a medium head cauliflower (about 6 ounces per slice)
- 2½ teaspoons extra virgin olive oil, divided
- 1 teaspoon minced fresh rosemary, divided
- 1/4 teaspoon freshly ground black pepper, divided
- 1/8 teaspoon sea salt, or to taste
- 1½ cups thinly sliced crimini (or button) mushrooms (about 4 ounces)
- 1/2 cup marinara sauce (choose a low-sugar variety if preferred)
- 1/4 cup low-sodium vegetable broth or water
- 1/8 teaspoon dried hot pepper flakes, or to taste (optional)
- 2 teaspoons pine nuts, toasted
- {With Meat} Optional: Add 4 ounces crumbled, uncooked ground turkey and a pinch of sea salt with the mushrooms in step 2 for a heartier version.
- Preheat the oven to 425°F (220°C). Brush both sides of the cauliflower steaks with 1½ teaspoons of the olive oil and arrange them on a baking sheet lined with parchment or lightly oiled. Roast until the surfaces begin to caramelize and the florets are tender, about 20 minutes.
- Carefully flip each steak, then sprinkle each with 1/2 teaspoon minced rosemary, 1/8 teaspoon pepper, and the salt. Return to the oven and roast until well browned and the stems are cooked through, about 10–12 more minutes. Adjust seasoning to taste.
- While the cauliflower roasts, heat the remaining 1 teaspoon olive oil in a small saucepan over medium heat. Add the mushrooms and the remaining 1/2 teaspoon rosemary and 1/8 teaspoon pepper. Sauté until the mushrooms are softened, about 4–6 minutes.
- Stir in the marinara sauce, vegetable broth (or water), and hot pepper flakes if using. Bring to a gentle boil, then reduce the heat to low and simmer, covered, until the sauce reaches your desired thickness, about 6–8 minutes. Taste and adjust seasoning.
- To serve, place a roasted cauliflower steak on each plate, spoon the mushroom marinara over the top, and sprinkle with toasted pine nuts. Serve immediately.
Serving Suggestions and Variations
This dish pairs well with a simple side salad of mixed greens, a grain like farro or quinoa for extra fiber and protein, or steamed green beans. For a heartier plate, top the mushroom sauce with the optional cooked ground turkey as suggested in the ingredients. You can also add other herbs—thyme or parsley work nicely—or stir in a splash of balsamic vinegar to the sauce for extra depth.
Make-Ahead, Storage, and Reheating
The mushroom marinara can be prepared up to 3 days ahead and stored in an airtight container in the refrigerator. Roasted cauliflower is best the same day but can be refrigerated for up to 3–4 days. Reheat gently in a preheated 350°F (175°C) oven until warmed through to help preserve texture, or use a microwave on a lower power setting if short on time. If the sauce thickens in the fridge, stir in a tablespoon of water or broth while reheating.
Tips for Best Results
– Use a sharp chef’s knife for even, intact slices. Smaller heads may not yield two full steaks; use the center slices and roast remaining florets.
– Choose a good-quality marinara with no or low added sugar, or make your own with crushed tomatoes, garlic, and herbs.
– Toast pine nuts lightly in a dry skillet over medium heat until golden and fragrant—watch them closely as they burn quickly.
