Roasted Cabbage Steaks (Air Fryer or Oven)

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Roasted Cabbage Steaks are a light, filling starter that supports weight management and helps keep blood sugar steady. This cabbage starter adds volume to meals, without a lot of calories. It contains filling fiber and water—which make it an effective weight-loss starter by potentially reducing your overall calorie intake during the meal. This hydrating, low-calorie veggie pairs perfectly with optional Green Miso Sauce for added gut health benefits and delicious flavor.

Roasted cabbage steak with green miso dressing on a white plate.

As a member of the cruciferous vegetable family, cabbage also brings unique benefits to the table. Cruciferous veggies are rich in fiber, vitamins, and special plant compounds that support liver detoxification. So, as you enjoy these vinegar-brushed cabbage steaks, seasoned and roasted to crispy perfection, you’re treating your taste buds and giving your body a nutrient-packed boost that’s easy on the waistline.

My detailed post on 'How to Cook Kale to Maximize Nutrients' inspired this recipe. Pair Roasted Cabbage Steaks with Grated Tofu and lower-glycemic Healthy Mashed Sweet Potatoes for a more protein-rich, substantial meal.

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🥗 How Can a Veggie Starter Help Control Blood Sugar?
👩🏼‍🌾 Ingredients
🥬 Substitutions
📖 How to Make Roasted Cabbage Steaks (Air Fryer or Oven)
✔️ Expert Tips
🙋🏽‍♀️ Recipe FAQs
🛒 Shop Nisha's Cookware and Products
🍽️ Related Recipes
🥣 Pairing
👩🏽‍🍳 Made this recipe?
📖 Recipe
💬 Comments

🥗 How Can a Veggie Starter Help Control Blood Sugar?

Recent studies show that eating vegetables before carbs and eating slowly can help control blood sugar levels after a meal. This approach can also reduce the amount of insulin your body needs, whether you have type 2 diabetes or not. In Japan, this way of eating has become a popular and effective nutrition therapy for blood sugar management, and it's proven to help people with type 2 diabetes control their blood sugar over time.

This Roasted Cabbage Steak recipe was inspired by my Cruciferous Veggie Starter and Carrot Cabbage Salad on this site.

👩🏼‍🌾 Ingredients

For the Roasted Cabbage:

Cut green cabbage, seasonings, whole grain mustard, and apple cider vinegar.

Cabbage
Apple cider vinegar
Whole grain mustard
Seasonings
Hemp hearts (for serving)

For the optional green miso sauce:

Walnuts, miso, basil, dates, mustard powder, lemon, and garlic.

Mustard powder enhances the sulforaphane content of cooked cabbage.
Walnuts add heart-healthy fats increasing nutrient absorption. Plus, eating walnuts daily helps maintain telomere length. Telomeres shorten with age, so this is an anti-aging benefit of walnuts.
Miso: Made from fermented soybeans, it's not only delicious but also packed with probiotics, vitamins, and minerals.
Garlic: Raw garlic increases the absorption of iron and zinc.
Dates are nutrient-rich, providing fiber for digestion, potassium, magnesium, and vitamin B6.

See the printable recipe card below for quantities.

🥬 Substitutions

Cabbage - use red cabbage for the most antioxidants (red cabbage may contain eight times more antioxidants than green)
Green miso sauce - use plain Miso Sauce or one of my other Healthy Dressings instead

For more cruciferous-packed meals, visit my Cruciferous Recipes page.

📖 How to Make Roasted Cabbage Steaks (Air Fryer or Oven)

This is an overview. The full recipe is at the bottom of the post.

Vinegar dressing with whole grain mustard in a glass bowl with a whisk.

For the oven: Preheat the oven to 425ºF and line a baking sheet with a silicone mat or parchment paper.
Make the glaze: Whisk together the vinegar, mustard, and date syrup (if using).

Cabbages with mustard and vinegar on a white baking sheet.

Prepare the cabbage: Remove the outer leaves, rinse, and pat dry. Slice off the bottom end at the core. Cut the cabbage vertically from core to top into 1-inch-thick steaks (you should get about 4).
Using a pastry brush, coat the cabbage steaks evenly with the glaze.

Combine the seasonings (marjoram, smoked paprika, onion powder, and garlic powder) in a small bowl and sprinkle the mix onto both sides of the steaks. Season them with salt and pepper to taste and brush them again. If using oil, drizzle a little over each steak and brush evenly on both sides.

Crispy cabbage steaks on a white baking sheet.

For the air fryer: Air fry at 360 ºF for 10 to 15 minutes or until the cabbage is cooked to your liking, golden brown and tender.
For the oven: Bake for about 20 minutes, flipping halfway through, until the steaks are just tender and lightly golden.

Kale, basil. miso, lemon juice, and garlic in the canister of a blender.

Make the green miso sauce (optional): Transfer the walnuts, kale, basil, miso, garlic, lemon juice, water, and dates to a blender.

Green miso sauce in a glass bowl with hemp hearts.

Blend on high until mostly smooth.

✔️ Expert Tips

Chop the cabbage about 40 minutes before roasting to preserve anti-cancer sulforaphane, or add a mustard-based Green Miso Sauce after cooking to boost sulforaphane levels.
Hemp hearts add heart-healthy fats so you can absorb the nutrients from the cabbage.
Store leftovers in an airtight container in the fridge for up to 4 days. Reheat leftovers in the air fryer at 350ºF for 5 minutes or in the oven at 380ºF for about 15 minutes.

🙋🏽‍♀️ Recipe FAQs

Does roasting cabbage in the oven or air fryer affect its nutrients?

Roasting cabbage can lead to some nutrient loss, particularly heat-sensitive vitamins like vitamin C. However, roasting retains its fiber, minerals, and some antioxidants, which support overall health. Cooking also helps make certain nutrients more accessible by breaking down plant cell walls. For the best results, chop the cabbage about 40 minutes before roasting to preserve anti-cancer sulforaphane, or add a mustard-based Green Miso Sauce after cooking to boost sulforaphane levels.

Is cabbage hard to digest, and how can I make it easier on my stomach?

Cabbage can sometimes be hard to digest for some people due to its fiber and natural sulfur compounds, which can cause gas and bloating. To make it easier on your stomach, try roasting it, as cooking helps break down the fiber and makes it gentler for digestion. You can also start with smaller portions to allow your body to adjust, and pair cabbage with spices like ginger or fennel, which are known to aid digestion.