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Cauliflower Parmesan topped with fresh basil

Cauliflower Parmesan

  • Author: Jessica Hoffman
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Appetizer/Side
  • Method: Bake
  • Cuisine: Italian
  • Diet: Vegetarian

Description

Cauliflower Parmesan is a whole new way to enjoy cauliflower that’s packed with flavour!


Ingredients

Units Scale

Panko-crusted cauliflower

  • 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

Other ingredients

  • 3 tbsp avocado oil (or vegetable oil)
  • 1 1/2 cups marinara sauce
  • 1/2 cup shredded mozzarella cheese
  • fresh basil to top

Instructions

  1. Preheat the oven to 375 degrees F.
  2. 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.
  3. 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.
  4. 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.
  5. 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.)
  6. Spread the fried cauliflower evenly into the dish on top of the marinara sauce.
  7. Spoon the remaining 1/2 cup of marinara sauce on top of the cauliflower then evenly sprinkle with the mozzarella cheese.
  8. Bake at 375 degrees for 25 minutes.

Notes

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.


Nutrition

  • 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