Oven-roasted Cauliflower Parmesan florets make the perfect keto snack, side or even a delicious, vegetarian main dish!

Infused with garlic, Italian seasonings, pasta sauce, and two kinds of cheese, this cauliflower parmesan recipe is sure to be a family favorite. It’s easy to make, and it’s that tasty addictive snack that will be asked for again and again. Enjoy it on its own or with dipping sauce.

Cauliflower Parmesan on a plate with a fork

Cauliflower Parmesan

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Cauliflower Parmesan Recipe

  • Cauliflower is a low-carb lover’s dream veggie! Super loaded with nutrition, antioxidants, and fiber, its mild flavor and texture make it a staple in low-carb cooking. It’s so flavorful that even kids will love this healthy side!
  • Bold Italian flavors with marinara and melty mozzarella and parm make this a perfect appetizer or side dish! Offer up a low-carb dipping sauce like this Low Carb Ranch Dressing & Dip, a tangy Keto Thousand Island Dressing, or a creamy Avocado Dip.

Cauliflower Parmesan ingredients on a marble board

Low Carb Ingredients

CAULIFLOWER: Choose full, clean heads of cauliflower and break them up into florets for easy, hand-held snacks. Broccoli is another low-carb veggie fave that can be switched out or added to the recipe for lots of crunchy colors!

PASTA SAUCE: Choose a low-sugar sauce that fits in the low-carb way of eating such as a Marinara or Alfredo sauce. Make a batch of this homemade Low Carb Alfredo Sauce and freeze the extras for future recipes!

CHEESE: Mozzarella and parmesan both have bright, salty flavors and melt well together. Finely shredded Mexican blend, sharp cheddar, or even Monterey Jack cheese will also work well in this recipe!

SEASONINGS: Any store-bought Italian seasoning blend will do, check that there is no added sugar. Or, DIY some low-carb blends like this Southwest Seasoning or this Keto Taco Seasoning Recipe and create a whole new flavor profile.

How To Make Cauliflower Parmesan

Cauliflower parmesan is super easy to make:

  1. Toss cauliflower pieces in a large zipper top bag with oil and seasonings.
  2. Bake in a single layer (per the recipe instructions below).
  3. Top with pasta sauce and cheese, then bake.
  4. Serve with the remaining pasta sauce for dipping.

PRO TIP: Before the final bake, top cauliflower parmesan with bacon bits so the cheese melts them onto every piece!

process of making Cauliflower Parmesan, from seasoning the cauliflower, baking cauliflower, adding the sauce and cheese.

What To Serve with Cauliflower Parmesan?

Serve alongside Garlic Butter Chicken Bites and add a simple Cucumber Feta Salad and dinner is served! Or try it with an entree like this Low Carb Meatloaf and have a tasty Greek Salad Recipe alongside. Looking for dessert? Why not serve Keto Chocolate Mousse or some Keto Chocolate Cupcakes?

Recipe Tips & Tricks

Store cauliflower parmesan in a covered container in the refrigerator for up to 4 days. Reheat under the broiler to get the cheese crispy again, or puree and add to Low Carb Cauliflower Soup. Or add some chicken and make a whole new main dish like this Low Carb Cheesy Cauliflower Casserole. Freeze leftovers in a zippered bag for up to 4 weeks.

Cauliflower Parmesan on a baking sheet with basil as garnish

So Many Ways To Enjoy Cauliflower!

Cauliflower Parmesan on a plate with a fork
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Cauliflower Parmesan

Try this easy, oven baked Cauliflower Parmesan recipe for a tasty, low carb alternative to pasta or potatoes.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4 - 6 servings
Author Holly



  • 1 medium head cauliflower
  • 4 Tablespoons olive oil
  • 1 clove garlic minced
  • ½ teaspoon Italian seasoning
  • 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


  • Preheat oven to 425°F.
  • Cut the cauliflower in half top to bottom. Cut into large florets.
  • Place the cauliflower with the olive oil and seasonings in a freezer bag. Gently toss to coat.
  • Place the florets on a parchment-lined 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.


  • Refrigerate Cauliflower Parmesan in a covered container for up to 4 days.
  • Reheat under the broiler to get the cheese crispy again.
  • Freeze leftovers in a labelled zippered bag, or container, for up to 4 weeks.
5 from 3 votes↑ Click stars to rate now!
Or to leave a comment, click here!

Nutrition Information

Calories: 275kcal | Carbohydrates: 12g | Protein: 11g | Fat: 22g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 12g | Cholesterol: 25mg | Sodium: 642mg | Potassium: 643mg | Fiber: 4g | Sugar: 5g | Vitamin A: 488IU | Vitamin C: 74mg | Calcium: 232mg | Iron: 2mg

Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

Course Main Course, Side Dish
Cuisine American

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About the author

At Easy Low Carb® we believe that every meal should be full of big bold flavor! From amazing main dishes and simple sides to the best party snacks, reducing carbs doesn’t mean giving up your favorites!
See more posts by Holly

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