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A fun way to cook cauliflower is to make this Baked Cauliflower Parmesan. It is easy to make, vegetarian-friendly, tasty, and ready in just 30 minutes. A low-carb recipe that can be served as a side dish or main meal.
If you love chicken parmesan but you want to make a vegetarian version of it, then use cauliflower instead of chicken. It is the perfect alternative without missing out on the tastes especially if you like cauliflower, it will be a perfect meal for you. The cauliflower is sliced into steak size pieces, The cauliflower steaks are first prepared with bread crumbs, seasonings, and parmesan cheese, and they are then baked for about 20 minutes or until fork tender. Then topped with marinara sauce, and a slice of cheese, and popped in the oven again until the cheese is melted. It makes for a perfect low-carb vegetarian meal that can be enjoyed as a side dish or main meal
Why you will love this baked cauliflower recipe
- Low Carb and healthy: This meal is low in carbs, and made with simple ingredients. You may use low-fat cheese to make this recipe. No added oil or butter is needed.
- Quick and easy: It is easy to make this baked cauliflower parmesan. Takes about 30-40 minutes tops depending on how crispy you like those cauliflower steaks.
- Fun and vegetarian-friendly: Dress up that baked cauliflower with marinara sauce and cheese and enjoy the burst of flavor it will add to your meal.
Ingredients you will need
Head cauliflower, cut into 1/2-inch thick steaks
Avocado oil cooking spray: you may use any cooking spray you have handy
Seasonings: you will need oregano, garlic powder, onion powder, Kosher salt, and ground pepper, to taste
Cheese: grated parmesan cheese and your favorite sliced cheese. we used mozzarella, but you can also use another sliced cheese like provolone.
Panko bread crumbs: use either plain or seasoned.
Tomato-based sauce: Best to use either pizza sauce or marinara sauce
How to make this baked cauliflower parmesan
- Preheat the oven to 400F and line a large sheet pan with parchment paper.
- Lightly spray the prepared pan with oil and sprinkle 1/4 of the parmesan
cheese and breadcrumbs.
- Arrange the cauliflower steaks on the prepared sheet pan gently pressing to
stick with the seasonings; Also add the ends of the cauliflower that have
been broken apart. - Spray with the oil and sprinkle with the seasonings, gently rubbing each
piece to evenly coated.
- Sprinkle with the parmesan cheese and the breadcrumbs.
Bake for 20 minutes, or until fork tender and crusty. - Top with the marinara sauce and the cheese, then return to the oven and
continue to bake until the cheese is melted.
frequently asked questions
It is always best and advised to rinse all your produce before cooking and consuming. Cauliflower heads may look clean when they are wrapped up when you grab them from the grocery store, but there is always a chance that they have dirt residue under their leafy parts.
As your cauliflower sits a while on your counter or fridge it may most likely start to develop brown spots on them. Even at the stores. It is quite ok to shave them off using a knife or peeler and still be able to use the cauliflower as you normally would.
At high temperatures, with a little oil over the cauliflower, you can simply pop them in the oven for a good 20-30 minutes. Consider coating the cauliflower with some parmesan cheese and breadcrumb for an extra crispy feel. The longer you cook the cauliflower the crispier they get on the outside and tender on the inside.
More cauliflower recipes
- Ground Turkey and Cauliflower Rice
- Air Fryer BBQ Cauliflower Wings
- Chicken Cauliflower Fried Rice
- Cheesy Cauliflower Bake
- Cauliflower “Potato” Salad
- Garlic Whole Roasted Cauliflower
- Garlic Butter Mashed Cauliflower
- Garlic Parmesan Oven-roasted Cauliflower
more healthy recipes we think you will love
- Easy Beef Pot Roast
- Healthy Lasagna Soup
- Lemon Poppy Seed Muffins
- Garlic Parmesan Roasted Brussels Sprouts
- Greek Orzo Pasta Salad
- Garlic Roasted Veggies
- Air Fryer Green Beans
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Baked Cauliflower Parmesan
Ingredients
- 1 head cauliflower, cut into 1/2-inch thick steaks
- Avocado oil cooking spray
- 1 tsp oregano
- 1 tsp garlic powder
- 1 tsp onion powder
- Kosher salt and ground pepper, to taste
- 1/2 cup grated parmesan cheese
- 1/2 cup panko breadcrumbs
- 1 cup pizza or marinara sauce
- 6 thin slices mozzarella cheese or about 1 cup shredded
Instructions
- Preheat the oven to 400F and line a large sheet pan with parchment paper.
- Lightly spray the prepared pan with oil and sprinkle 1/4 of the parmesancheese and breadcrumbs.
- Arrange the cauliflower steaks on the prepared sheet pan gently pressing tostick with the seasonings; Also add the ends of the cauliflower that havebeen broken apart.
- Spray with the oil and sprinkle with the seasonings, gently rubbing eachpiece to evenly coat.Sprinkle with the parmesan cheese and the breadcrumbs.
- Bake for 20 minutes, or until fork tender and crusty.
- Top with the marinara sauce and the cheese, then return to the oven andcontinue to bake until the cheese is melted.
Video
Notes
- You may swap mozzarella cheese with provolone or any cheese of your choice
- You may use seasoned bread crumbs or skip them if you like.
- You can use pizza sauce or marinara sauce.
- Serving size: per steak. The average medium-sized cauliflower head should be enough to make 4 steaks.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
