Cauliflower parmesan is an easy side, appetizer, or main dish for any occasion.
Baked cauliflower parmesan florets are tossed in Italian seasonings and oven-roasted with pasta sauce and loads of melty cheese.
You Will Love this Cauliflower Parmesan Because…
- Hearty and wholesome cauliflower parmesan is a faster and easier switch from eggplant or chicken parmesan with fewer steps. It’s perfect for vegetarians.
- This recipe brings all the satisfying flavors of a rich Italian dish without the carbs.
- Easy prep and a single baking sheet means this in minutes and cleanup is a cinch.
- Packed with nutrition, mild-flavored cauliflower is a popular low-carb veggie that can be served in many ways.
Ingredients
Cauliflower: Look for whole, heavy heads that are clean and smell mildly sweet. Remove leaves and cut into uniform, bite-sized florets before using.
Seasonings: Italian seasonings, salt and pepper, and optional fresh herbs are all that is needed to make the flavors in the dish really pop.
Sauce: Look for keto-friendly, low or no-sugar pasta or marinara sauce.
Variations
Mix some keto breadcrumbs with the cheese in Step 5 for an extra crispy topping.
Frozen cauliflower can be used, but will produce a softer texture and won’t brown as well, be sure to dry them as much as possible. Add other vegetables like broccoli, Brussels sprouts, or asparagus.
Make a homemade Italian seasoning blend and adjust the ingredients any way you like. A dash of red pepper flakes will add a pop of color and a little heat to this dish.
How to Make Cauliflower Parmesan
- Prep cauliflower florets (recipe below) and season in oil.
- Roast florets on a sheet pan in a single layer.
- Top cauliflower pieces with pasta sauce and cheese.
- Bake and garnish with fresh basil or other fresh herbs.
Tips for Success
- Florets can be rinsed and stored up to two days in advance in the refrigerator until ready to use.
- For the crispiest cauliflower pieces, be sure the florets are extra dry, so they don’t steam instead of roast.
- Preheat the baking sheet while prepping the cauliflower so they get even more perfectly caramelized and crispy!
- Fresh mozzarella is always delicious and shredding it by hand, as opposed to using the pre-shredded variety, results in a better melt.
Serving and Storage Solutions
Double up on the veggie goodness and serve cauliflower parm over homemade zoodles or alongside lemon garlic chicken breasts. Keep leftover cauliflower parmesan in a covered container in the refrigerator for up to 4 days or freeze it in a zippered bag for up to a month. Reheat cauliflower parmesan florets on a baking sheet under the broiler to crisp up the parmesan cheese (and feel free to sprinkle on extra!)
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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