Cauliflower Parmesan is a twist on the classic Italian recipe that is easy to make and perfect to serve up when you want a tasty Vegetarian dish! Cauliflower gets coated in panko and then baked with marinara sauce and cheese for a delicious new way to enjoy that cauliflower sitting in your fridge.
A new way to enjoy cauliflower.
I didn’t think so.
This recipe is basically a vegetarian-friendly version of chicken parmesan, but it uses cauliflower instead of using chicken. The result is a delicious and hearty cauliflower dish that both vegetarians and meat-eaters will love!
This dish can be served up as a side, or as a vegetarian main dish. Even though there is no meat, this dish is still packed with 15 grams of protein per serving, making a great veggie-friendly meal that will leave you feeling full and satisfied!
Why you’ll love this recipe
- Makes cauliflower seriously delicious. If you’ve ever thought that cauliflower is a bit bland and boring, I promise you this recipe will change your mind. This Cauliflower Parmesan is flavourful, cheesy, saucy and delicious!
- Vegetarian and can be made gluten-free. Want to make this cauliflower dish gluten-free? No problem! Just use gluten-free flour and gluten-free panko or breadcrumbs.
- Easy to make. Not only is Cauliflower Parmesan fun to make but it’s also easy to make!
Cauliflower Parmesan Ingredients
- Parmesan cheese
- Avocado oil
- Marinara sauce
- Mozzarella cheese
How to make Cauliflower Parmesan
Cut the cauliflower into florets. I like to cut them into large florets so they’re easier to bread. Then dip each piece of cauliflower into a shallow dish of flour, followed by whisked egg and then the panko mixed with parmesan cheese. Once all the cauliflower is breaded, lightly pan-fry the cauliflower in a pan on medium-high heat with some oil.
Spread marinara sauce onto the bottom of a baking dish, then add the cauliflower, more marinara sauce, and cheese.
Bake the Cauliflower Parmesan in the oven at 350 degrees for 25 minutes, until the cheese is bubbling. You can optionally top it off with some fresh basil!
What to serve with Cauliflower Parmesan
This cauliflower recipe can be enjoyed as a main dish, as an appetizer or side. I like to serve this as a main dish with some soup or salad for lunch or dinner. Here are some great recipes you can serve with this Cauliflower Parmesan.
How to store and reheat leftovers
Store any leftover Cauliflower Parmesan in an airtight container in the fridge for up to 3 days. Reheat in a baking dish in the oven at 350 degrees until warmed through. You can also reheat leftovers in the microwave.
Keep in mind that leftovers will not be as crispy as the dish was when originally served, but it will still be very tasty!
Tips for making Cauliflower Parmesan
- Cut the pieces of cauliflower into large florets so they’re easier to bread. If you cut the pieces too small, there will be more pieces to bread and it will take much longer.
- Press the cauliflower into the panko. This is important to make sure the panko breadcrumbs stick to each piece.
- Pan-fry the cauliflower on medium heat. If the heat is too high, you can easily burn the cauliflower.
More cauliflower recipes to try
- Cauliflower Tinga Tacos
- Curried Coconut Cauliflower Soup
- Buffalo Cauliflower Mac And Cheese
- Bang Bang Cauliflower
If you tried this Cauliflower Parmesan or any other recipe on the blog let me know how you liked it by leaving a comment/rating below! Be sure to follow along on Pinterest, Instagram and Facebook for even more deliciousness!Print
Cauliflower Parmesan is a whole new way to enjoy cauliflower that’s packed with flavour!
- 1 small head of cauliflower, cut into large florets
- 1/2 cup flour
- 2 eggs
- 1 cup panko
- 1/3 cup grated parmesan cheese
- 1/2 tsp salt
- 3 tbsp avocado oil (or vegetable oil)
- 1 1/2 cups marinara sauce
- 1/2 cup shredded mozzarella cheese
- fresh basil to top
- Preheat the oven to 375 degrees F.
- Add the flour to a shallow bowl. In a second shallow bowl, crack the egg and beat. In a third shallow bowl, mix the panko, grated parmesan cheese and salt.
- Dip each piece of cauliflower into the flour, then dip into the beaten egg, letting any excess egg drip off, then dip into the panko. Press the cauliflower down into the panko on each side to make sure it sticks.
- Heat the oil in a large skillet on medium-high heat and pan-fry the cauliflower florets for 1-2 minutes on each side until golden brown. It’s best to fry the cauliflower in 2 batches so the pan isn’t overcrowded.
- Pour 1 cup of marinara sauce into the bottom of a baking dish (approx 11 x 7 inches, but a slightly larger or smaller dish will work too.)
- Spread the fried cauliflower evenly into the dish on top of the marinara sauce.
- Spoon the remaining 1/2 cup of marinara sauce on top of the cauliflower then evenly sprinkle with the mozzarella cheese.
- Bake at 375 degrees for 25 minutes.
Store any leftovers in a sealed container in the fridge for up to 3 days.
Cut the pieces of cauliflower into large florets so they’re easier to bread. If you cut the pieces too small, there will be more pieces to bread and it will take much longer.
Press the cauliflower into the panko. This is important to make sure the panko breadcrumbs stick to each piece.
Pan-fry the cauliflower on medium heat. If the heat is too high, you can easily burn the cauliflower.
- Serving Size: 1/4 of the recipe
- Calories: 420
- Sugar: 8g
- Fat: 19.2g
- Carbohydrates: 48g
- Fiber: 5.7g
- Protein: 15g
Keywords: cauliflower parmesan, parmesan cauliflower