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top view of baked cauliflower slices topped with marinara sauce and melted cheese
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5 from 2 votes

Baked Cauliflower Parmesan

A fun and tasty way to enjoy cauliflower. Sliced cauliflower topped with marinara sauce, seasonings, and shredded cheese, and then baked in the oven.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Main Course
Cuisine: American, Italian
Diet: Low Calorie
Servings: 4
Author: Rena

Ingredients

  • 1 head cauliflower cut into 1/2-inch thick steaks
  • Avocado oil cooking spray
  • 1 teaspoon oregano
  • 1 teaspoon garlic powder
  • 1 teaspoon 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. Slice the 1 head cauliflower lengthwise into steaks.
    hand holding knife and slicing through a cauliflower
  • Lightly spray the prepared pan with Avocado oil cooking spray and sprinkle 1/4 of the 1/2 cup grated parmesan cheese and 1/2 cup panko breadcrumbs
  • Arrange the cauliflower steaks on the prepared sheet pan, gently pressing them 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 (1 teaspoon oregano, 1 teaspoon garlic powder, 1 teaspoon onion powder, Kosher salt and ground pepper, gently rubbing each piece to evenly coat. Sprinkle with the remaining parmesan cheese and the breadcrumbs.
    cauliflower steaks over a pan topped with parmesan cheese and breadcrumbs before baking
  • Bake for 20 minutes or until fork tender and crusty.
  • Top with the 1 cup pizza or marinara sauce and the 6 thin slices mozzarella cheese or about 1 cup shredded
    hand holding spoon and spreading marinara sauce over the baked cauliflower steaks
  • Return to the oven and continue to bake until the cheese is melted. Garnish with chopped parsley and serve.
    hand holding fork and grabbing a bite of baked cauliflower

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

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