⏱ 60 min total

Cauliflower Steaks & Vegan Pesto Zoodles

Name: Cauliflower Steaks & Vegan Pesto Zoodles
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 1 serving
Ingredients: ½ spray , about 1/3 second Cooking spray; 2 tbsp Cashews; ½ tbsp Nutritional yeast; ¼ tsp Salt; ¹⁄₁₆ tsp Garlic powder; ¹⁄₁₆ tsp Black pepper; 1 ½ tbsp Hemp seeds; ¼ head medium Cauliflower; ¾ tbsp Olive oil; ¾ medium Zucchini; 1 tbsp Almond milk; 1 tsp Lemon juice; ¼ oz (14 halves) English walnuts; 1 tbsp, chopped Basil; ½ cloves, minced Garlic

Per 1 serving · 373 g · 15 ingredients

Calories

398

20%
of a 2,000 cal day

Protein
15g
14% of calories
Carbs
22g
21% of calories
Fat
31g
65% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Cauliflower Steaks & Vegan Pesto Zoodles (373 g) has 398 calories, with 15 g of protein, 22 g of carbohydrates and 31 g of fat. Most of its energy comes from fat (65% of calories). It is high in protein (31% DV), dietary fiber (25% DV) and Vitamin C (111% DV). Keep an eye on sodium and saturated fat, which provide 28% and 21% of the daily value.

Per 100 g

107cal

low energy density

Protein per 100 cal

3.9g

Net carbs

15g

carbs minus fiber

Fiber

6.9g

8.5 g sugar

High in

20%+ of the daily value

Protein31%
Dietary fiber25%
Vitamin C111%
Vitamin K44%
Thiamine37%
Riboflavin (B2)135%

Good source of

10–19% of the daily value

Vitamin E14%
Choline15%
Calcium10%
Selenium10%

Watch

20%+ of the daily value

Sodium28%
Saturated fat21%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

½ spray , about 1/3 second Cooking spray
2 tbsp Cashews
🥄
½ tbsp Nutritional yeast
🥄
¼ tsp Salt
¹⁄₁₆ tsp Garlic powder
¹⁄₁₆ tsp Black pepper
1 ½ tbsp Hemp seeds
¼ head medium Cauliflower
¾ tbsp Olive oil
¾ medium Zucchini
1 tbsp Almond milk
1 tsp Lemon juice
¼ oz (14 halves) English walnuts
1 tbsp, chopped Basil
½ cloves, minced Garlic

Directions

Prep 15 minCook 45 min

1
Preheat the oven to 400°F. Lightly grease a baking sheet with non-stick spray.
2
In a food processor or blender, combine cashews, nutritional yeast, salt, garlic powder, and pepper. Process until the mixture resembles fine sand, then stir in one-third of the hemp seeds.
3
Remove the leaves from the cauliflower and slice it vertically into ¾-inch steaks, yielding about 3-4 slices. Place the cauliflower on the baking sheet, drizzle with one-third of the olive oil, and sprinkle the nutritional yeast mixture on both sides.
4
Bake for 40-45 minutes until the edges of the cauliflower are slightly browned and crispy.
5
While the cauliflower bakes, spiralize or thinly slice the zucchinis into noodles and place them in a large bowl.
6
In the food processor or blender, combine remaining hemp seeds, remaining olive oil, almond milk, lemon juice, walnuts, basil, garlic, and salt & pepper to taste. Process until smooth, then pour the sauce over the zoodles and toss until fully combined.
7
Divide the zoodles evenly onto plates and top each with a cauliflower steak.

Vitamins & minerals

Amounts for 1 serving (373 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	22 μg	2%
Vitamin C	100 mg	111%
Vitamin D	0 μg	0%
Vitamin E	2 mg	14%
Vitamin K	52 μg	44%
Thiamine	0.4 mg	37%
Riboflavin (B2)	2 mg	135%
Niacin	4 mg	27%
Vitamin B6	1 mg	55%
Folate (B9)	181 μg	45%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	29%
Choline	83 mg	15%

Minerals

Nutrient	Amount	% Daily Value
Calcium	103 mg	10%
Iron	4 mg	51%
Potassium	1,182 mg	25%
Magnesium	218 mg	52%
Phosphorus	500 mg	71%
Zinc	4 mg	33%
Copper	1 mg	71%
Manganese	1 mg	47%
Selenium	5 μg	10%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	261 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	3 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	2 g	—
Glycine	0.4 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	13 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	12 g	—
Proline	0.3 g	—
Retinol	0 μg	—
Serine	0.4 g	—
Starch	4 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	1 g	—
Total omega 6	3 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.5 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 398 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

76min
Walking (3.5 mph)
48min
Cycling (moderate)
33min
Running (6 mph)
56min
Swimming laps

Common questions

How many calories are in Cauliflower Steaks & Vegan Pesto Zoodles?

One serving of Cauliflower Steaks & Vegan Pesto Zoodles (1 serving) has 398 calories, which works out to 107 calories per 100 g. That is about 20% of a 2,000-calorie day.

Are Cauliflower Steaks & Vegan Pesto Zoodles high in protein?

It provides a solid 15 g of protein per serving (31% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Cauliflower Steaks & Vegan Pesto Zoodles keto-friendly?

It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 21% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cauliflower Steaks & Vegan Pesto Zoodles?

655 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Cauliflower Steaks & Vegan Pesto Zoodles?

8.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (373 g)

Calories398

% Daily Value*

Total fat 31g	40%
Saturated fat 4.1g	21%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 655mg	28%
Total carbohydrate 22g	8%
Dietary fiber 6.9g	25%
Total sugars 8.5g
Protein 15g

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

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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