This recipe for baked cauliflower parmesan florets is the perfect vegetarian appetizer, snack, or side dish, and they’re a cinch to make.
Oven-baked parmesan cauliflower florets are topped with pasta sauce and two kinds of melty cheese. It’s an easy, cheesy, comfort dish that’s ready in minutes.
Holly’s Highlights
- Flavor: Savory Italian seasonings give this dish its rich and satisfying flavors.
- Skill Level: Simple prep steps and a single baking sheet are all you need for this rich, Italian dish.
- Prep Ahead: Cut, rinse, and store florets up to two days in advance in the fridge.
- Serving Suggestions: Enjoy as a meatless main dish or a side to baked chicken.
Must-Have Ingredients
- Cauliflower: Choose fresh, whole heads that smell slightly sweet. Remove leaves and cut into uniform, bite-sized florets before using.
- Seasonings: Buy or DIY? Make your own Italian seasonings and save the extra for other low-carb recipes like turkey meatballs. Swap out the oil for melted bacon grease for a baked-in smoky flavor.
- Sauce: Look for a low-sugar, low-carb pasta sauce or marinara.
- Cheese: Mozzarella, Monterey Jack, or a Mexican blend can be used in this recipe. Parmesan cheese adds a tangy twist and adds to the crispy exterior.
- Cauli-Parm Twists: Bake a medley of veggies by adding halved Brussels sprouts, broccoli, whole mushrooms, asparagus, or quartered red onions.
How To Make Cauliflower Parmesan
- Prepare cauliflower florets (full recipe below).
- Toss cauliflower with oil and seasonings until fully coated.
- Roast florets on a prepared baking sheet.
- Remove the pan and top with pasta sauce and cheese.
- Bake and then garnish.
Pro Tips for Crispy Cauliflower
Make sure cauliflower florets are dry so the oil and seasonings adhere properly in Step 3.
For the best melt, shred the mozzarella by hand. Pre-shredded cheese contains anti-caking agents that prevent clumping in the package and don’t melt as smoothly as freshly shredded cheese.
Next-Day Delights
Store cauliflower parmesan in the refrigerator in a covered container or zippered bag for up to 4 days. Reheat and re-crisp under the broiler with a sprinkle of fresh Parmesan cheese. Freeze in zippered bags for up to one month.
Low Carb Cauliflower Recipes
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Cauliflower Parmesan
Ingredients
- 1 medium head cauliflower
- 4 tablespoons olive oil
- 1 clove garlic minced
- ½ teaspoon Italian seasoning
- ⅛ teaspoon salt and pepper each
- 1 cup low carb pasta sauce additional for serving if desired
- 1 cup shredded mozzarella cheese
- 3 tablespoons parmesan cheese grated
- fresh herbs parsley/basil for garnish if desired
Instructions
- Preheat oven to 425°F. Line baking sheet with parchment paper.
- Cut the cauliflower in half top to bottom. Cut into large florets.
- Place the cauliflower with the olive oil, garlic, Italian seasoning, salt and pepper, in a zippered bag. Gently toss to coat.
- Place the florets on prepared baking sheet and bake for 20 minutes, flipping them after 15 minutes.
- Remove from the oven and top with 2 tablespoons pasta sauce, some mozzarella cheese, and parmesan cheese.
- Bake an additional 5-10 minutes or until the cheese is bubbly and the cauliflower is tender-crisp.
- Garnish with fresh herbs if desired.
Notes
- Refrigerate cauliflower parmesan in a covered container for up to 4 days.
- Reheat under the broiler to achieve crispy cheese again.
- Freeze leftovers in a labeled zippered bag, or airtight freezer container, for up to 4 weeks.
Nutrition Information
Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.
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