Baked Cauliflower Parmesan

By Rena Awada | Updated On January 21, 2023

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.

top view of baked cauliflower steaks topped with pizza sauce and melted cheese

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.
fork on a baked cauliflower steak topped with melted cheese

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

ingredients to make baked cauliflower parmesan

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.
hand holding spoon and spreading marinara sauce over the baked cauliflower steaks
  • 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.
hand holding fork and grabbing a bite of baked cauliflower

frequently asked questions

Should you rinse cauliflower before cooking?

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.

Is it OK to cut off brown spots on cauliflower?

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.

How do you make crispy roasted cauliflower?

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.

side shot of baked parmesan cauliflower steaks topped with melted cheese

More cauliflower recipes

top view of baked cauliflower slices topped with marinara sauce and melted cheese

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top view cauliflower steaks topped with marinara and melted cheese

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top view of baked cauliflower slices topped with marinara sauce and melted cheese

Baked Cauliflower Parmesan

A fun and tasty way to enjoy cauliflower. Sliced cauliflower topped with marinara sauce, seasonings, shredded cheese, and then baked in the oven .
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Course: Main Course
Cuisine: American, Italian
Diet: Low Calorie
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Calories: 238kcal
Author: Rena

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.

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

Calories: 238kcal | Carbohydrates: 19g | Protein: 16g | Fat: 12g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 31mg | Sodium: 888mg | Potassium: 709mg | Fiber: 4g | Sugar: 6g | Vitamin A: 633IU | Vitamin C: 74mg | Calcium: 390mg | Iron: 2mg
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