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.

plated Cauliflower Parmesan with a fork

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.
Cauliflower Parmesan ingredients on a marble board

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

  1. Prep cauliflower florets (recipe below) and season in oil.
  2. Roast florets on a sheet pan in a single layer.
  3. Top cauliflower pieces with pasta sauce and cheese.
  4. Bake and garnish with fresh basil or other fresh herbs.
Cauliflower Parmesan on a baking sheet with basil as garnish

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 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

Ingredients  

  • 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

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.
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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