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Vegetarian Meal Prep

This vegetarian meal prep recipe is one of my most popular on YouTube. Spice crusted cauliflower steak with butternut squash puree and crunchy salad.

This recipe is , , with main ingredient

Tasty Vegetarian Meal Prep

Vegetarian Meal Prep

Course: Main Course
Cuisine: American
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Servings: 5 meals
Author: Bobby Parrish


For the cauliflower:

  • 2 large heads of cauliflower
  • 1 teaspoon each of smoked paprika cumin, & ancho chile power
  • ½ teaspoon dried thyme
  • Veggie oil
  • Kosher salt
  • Freshly cracked black pepper

For the garlic yogurt sauce:

  • 4-5 cloves roasted garlic recipe below
  • 2 tablespoons freshly chopped Italian flat leaf parsley
  • Zest and juice of ½ a lemon
  • 1 teaspoon extra virgin olive oil
  • ¼ teaspoon kosher salt
  • Couple cracks of fresh pepper
  • ½ cup greek style yogurt

For the butternut squash puree:

  • 1 medium size butternut squash about 2 pounds, cubed
  • 1 tablespoon real maple syrup
  • Zest of half an orange
  • ¼ teaspoon ground cinnamon
  • 1 tablespoon of ghee unsalted butter, or coconut oil
  • Pinch of freshly grated nutmeg
  • 1/8 teaspoon cayenne pepper
  • Kosher salt
  • Freshly cracked black pepper

For the corn and snap pea salad:

  • 2 cups of frozen corn kernels
  • 1/3 cup red onion chopped
  • 2 cloves garlic minced
  • 2 cups sugar snap peas sliced. About 6 ounces
  • ½ a red bell pepper diced
  • 2 tablespoons freshly chopped Italian flat leaf parsley
  • 2 tablespoons almonds chopped & roasted(optional)
  • Zest and juice of 1 lemon
  • Veggie oil
  • Extra virgin olive oil
  • Kosher salt
  • Freshly cracked black pepper


  1. Cook’s Notes: To make the roasted garlic, cut off the bottom portion of a bulb of garlic and season the inside with a tiny shot of olive oil and a pinch of salt. Place the garlic in a tin foil pouch, add a little shot of water, seal the pouch, and roast for 45 minutes at 350 degrees F. When ready, you can squeeze the garlic cloves out.
  2. To make Ghee/Clarified butter, get the recipe here:
  3. You can buy chopped butternut squash, but it’s more expensive. Watch my video to see how I carefully cut and peel a butternut squash.
  4. Begin Cooking:
  5. To make the butternut squash puree, bring a medium size pot of water to a boil. Season the water with 1 teaspoon of salt and carefully add the cubed squash to the water. Boil for 15 minutes, making sure you don’t overcook the squash. When a fork goes in and out of the squash with relative ease, it’s ready. Drain the squash and place it in a blender. While the squash is hot, add everything else to the blender along with ¼ teaspoon of salt and a couple cracks of pepper. Blend until the mixture is smooth and creamy, using a plunging stick or wooden spoon to help the mixture blend. If it is too thick, add a splash of milk. Check for seasoning, you may need a touch more salt. Set aside.
  6. For the cauliflower steak, pre-heat oven to 450 degrees F. Cut the ends off both heads of cauliflower, the parts that don’t have the root attached. Cut the cauliflower into 1/2 inch thick steaks, going from the top, to the bottom, and through the stem. You should be able to get 6 steaks, although the recipe calls for 5.
  7. Make the steak spice rub by combining the smoked paprika, ancho chile powder, cumin, and thyme in a small bowl. Mix well. Drizzle a shot of veggie oil on both sides and rub it evenly over the steaks. Season with a generous pinch of salt and spice rub on both sides, rub the spice rub into the cauliflower. Place the steaks on a sheet tray and bake for 15 minutes. Remove from oven and set aside. Cauliflower steaks can sit at room temperature for a while after they have been baked.
  8. While the cauliflower is cooking, make the corn salad by pre-heating a large cast iron pan over medium-high heat with 2 teaspoon of veggie oil. Add the corn kernels and cook for 7-10 minutes, or until the corn is slightly charred, stirring a few times. Lower the heat to medium, add the red onions, garlic, along with ½ teaspoon of salt and a couple cracks of pepper. Cook for 3 minutes, stirring often. Turn the heat off and add the mixture to a large bowl. Add all of the remaining salad ingredients along with 2 tablespoons of extra virgin olive oil, ¼ teaspoon salt, and a couple cracks of pepper. Mix well and check for seasoning, it may need a little more salt or lemon juice.
  9. To finish the steaks, pre-heat a large cast iron pan over medium-high heat with 1 tablespoon of veggie oil for 2 minutes. Use a spatula to carefully place 2-3 of the cauliflower steaks in the pan and sear for 3 minutes, or until the steaks are nicely browned on the first side. Use a spatula to carefully flip the steaks, and sear for another 3 minutes. Remove from pan and sear the remaining steaks.
  10. Assemble your meal prep containers and enjoy! The steaks and butternut puree can be frozen for 2-3 months, but the salad can only be kept in the fridge for 5 days. For re-heating, I prefer to take the lid off the containers, wrap in tin foil, and heat for 10-15 minutes in a 400 degree F oven. If using the microwave, cover the containers with a wet paper towel so the food stays moist. The salad should be eaten cold or at room temperature.

Recipe Notes

380 calories per meal
14.8 grams of fat per meal
48.2 grams of carbs per meal
12 grams of protein per meal
12.6 grams of fiber per meal

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