Pan-Grilled Steak with Mashed Cauliflower (with Cooking Video!)

When you want food that tastes like gourmet, sometimes you have to prepare it yourself.  Pan-grilled stead with mashed cauliflower is the ultimate gourmet, comfort meal which can easily be made in your kitchen.  Not only will it save you money by preparing it yourself instead of ordering it at a restaurant, but it will be fresher and the flavors will come together so well, it will actually taste better than the restaurant variety!

pan-grilled steak with mashed cauliflower

Whenever I’m feeling fancy, I enjoy making this dish and pairing it with a good Cabernet.  Sometimes a girl’s gotta treat herself!

I originally posted the Pan-grilled steak recipe here.  But now that I have a cooking video to go along with it, I am posting the recipe in this post.  Read the original post for knowledge on why you should purchase grass-fed meat (nutrients, taste, weight loss, etc), pictures of steak preparation, and other health tidbits.

Pan-Grilled Steak with Mashed Cauliflower
  • 1 steak (cut of choice), 1 inch thick – (I used Ribeye)
  • 1/2 Tablespoon coconut oil (or fat of choice)
  • 1/2 teaspoon sea salt, divided for each side
  • 1/2 teaspoon black pepper, divided for each side
  • sprinkle of dried thyme, on each side
  • sprinkle of dried sage, on each side
  • 16oz bag frozen organic cauliflower (or 1 head fresh, chopped)
  • 1/4 cup bone broth (or chicken or vegetable broth; or water)
  • 2 Tablespoons butter
  • 1/4 teaspoon salt & pepepr, each


1.  Put broth in a medium sized pot on medium heat on stove until slightly boiling.

2.  Add cauliflower, put top on pot, reduce heat to low-medium and let cook for about 7 minutes. Cauliflower is ready when you can easily pierce it with a fork, but not mushy.  Set aside and let cool.

3.  While cauliflower is cooling, prep your steak by sprinkling thyme, sage, salt, and pepper on both sides of the steak.

4.  Heat a skillet on medium-high heat.  Add the coconut oil.  When oil is heated through, place the steak in the skillet and let cook for about 3 minutes, flip, then cook an additional 3 minutes.

5.  Turn off heat and plate steak.  Let sit while you finish mashing your cauliflower.

6.  Place cauliflower in a mixing bowl.  Add the butter, salt and pepper.

7.  With a hand blender, mash the cauliflower until it resembles mashed potatoes.  If you do not have a hand mixer, you can use a regular blender.

8.  Spoon the cauliflower onto the plate next to the steak.  Enjoy!


Click here to get juicy food and life notes straight from Chika to your inbox!

Chika Obih is a certified holistic nutrition consultant; blogger; and founder of Chika Obih Wellness based in Oakland, CA and offers services virtually, in-person or by phone. Chika is passionate about empowering people to take charge of their own health utilizing the power of wholesome, clean foods and fun holistic lifestyle solutions.  Contact Chika today to set up your free consultation.

Follow Chika on FacebookTwitter, and Instagram

Pan-Grilled Rib-Eye Steak

Ribeye Steak & Kale

Ribeye Steak & Kale

Steak makes me happy.  As a person who dabbled in vegetarianism for 18+ months of my life, I had no idea what I was missing.  Prior to my my craze for steaks and after my stint in vegetarianism, my protein of choice was chicken and fish.  Nothing wrong with these options, however life became a bit more livelier when steaks entered the scene.  My favorite cut is Rib-eye followed closely by the New York variety. These cuts are a bit fattier than sirloin and filet mignon — which are also tasty in their own right.

The best steaks I’ve ever had are the ones I’ve prepared. True story. I do not intend to brag, in fact I get a bit disappointed when I put down $30+ for a restaurant prepared steak and upon one bite, realize that it fails miserably in taste compared to what I can make at home for less than half the cost.  And survey says:  home-prepared steaks taste better than restaurant steaks!  There is a valid explanation for this people:  my steaks = grass-fed, pastured; most restaurant steaks = commercial  grain fed.  When cows eat the food nature intended for them to eat (grass), they taste better.  Grass-fed meat is worth the extra price when it comes to taste, tenderness, nutrients (more omega-3s), and ethics (human farmers vs. machines & chemicals).  If you have not made the switch to  grass-fed meat yet, I dare you to take this challenge:  purchase a grass-fed steak and a commercial grain-fed steak and prepare this recipe using both steaks.  Taste and tell me what you think.  Be forewarned: once you go grass-fed you won’t go back!

This pan-grilled steak recipe is simple, easy, and delicious.  Enjoy it with a side salad or sauteed greens.

Pan-Grilled Steak

Ingredients (makes 1 steak; multiply ingredients by # of steaks prepared)

  • 1 steak (cut of choice), 1 inch thick – (I used Ribeye)
  • 1/2 Tablespoon coconut oil (or fat of choice)
  • 1/2 teaspoon sea salt, divided for each side
  • 1/2 teaspoon black pepper, divided for each side
  • sprinkle of dried thyme, on each side
  • sprinkle of dried sage, on each side


Steak ingredients

Steak ingredients


1.  Season steak on both sides liberally with seasonings.

steak seasoned raw

Seasoned Raw Ribeye

2.  Heat stainless steel or cast iron skillet on medium-high heat. Add coconut oil.

3.  Once oil is heated, add steak.

4.  Let steak cook on one side for 3 minutes (do not move or poke holes in steak).

5.  After 3 minutes, flip steak being careful not to poke holes so that juices will not leak.  Continue cooking for another 3 minutes.

6.  Turn off heat, immediately remove steak from pan and put on plate.

steak done

Ribeye – done

7.  Let steak sit for 5 minutes to absorb juices before cutting.  Steak will be medium-rare.  If you prefer well-done, cook for 2-3 minutes longer per side.

Medium Rare Ribeye Steak

Medium Rare Ribeye Steak

Enjoy with a side of vegetables.  I ate mine with sauteed kale. Yum.

Pan-Grilled Ribeye w/ Sauteed Kale

Pan-Grilled Ribeye w/ Sauteed Kale

Bon Appétit!

What do you think? Comment below because I really want to hear from YOU about the foods I prepare & share, from my kitchen to yours.