Cauliflower Parmesan

30 minutes

Cauliflower Parmesan is a delicious vegetarian twist on a classic! This hearty dish has all the flavors of Chicken Parmesan –  including the crispy breading – without the meat!

If you’ve ever been to an Italian restaurant, chances are you’ve tried Chicken Parmesan. It’s one of the most popular of all Italian dishes… and for good reason. What’s not to love about crispy breaded chicken smothered in homemade marinara sauce and topped with gooey melted cheese? 

So I decided to take this Italian classic and give it a little twist… using cauliflower! And let me tell you – it’s absolutely delicious. This Cauliflower Parmesan has all the flavors of an Italian classic, but starts with a tender, breaded cauliflower steak. Which makes it the perfect option for a meatless meal!

Why cauliflower? Well… because cauliflower has such a mild flavor that it easily takes on the other flavors in the dish. So you don’t actually feel like you’re eating cauliflower. Not only that, but baked cauliflower has a tender, juicy texture that mimics chicken… making it the perfect base for this dish!

Cauliflower Parmesan Ingredients

Cauliflower – Choose a large, fresh head of cauliflower that’s fully intact. Do not remove the stem or outer leaves!

Breading – To bread the cauliflower steaks, you’ll need all purpose flour, 2-3 eggs, and a combination of Italian breadcrumbs grated Parmesan cheese, salt & pepper. If you choose to substitute panko bread crumbs you’ll want to add some Italian seasoning to them for extra flavor.

Olive oil – Olive oil not only adds flavor to the breading, but it helps you get that golden brown crispy coating you want!

Marinara Sauce – We used Homemade Marinara Sauce because homemade is always best! To save time, feel free to substitute your favorite store bought sauce.

Cheese – I would suggest sliced Mozzarella or Provolone (I used Provolone). You can also substitute shredded cheese.

Basil – Fresh basil is the perfect garnish, and can be found in the produce section of your local grocery store year-round.

How to make Cauliflower Parmesan

1. Cut the cauliflower into 3/4 inch slices or “steaks”. You should be able to get 3-4 steaks per cauliflower head. (*note: you do NOT want to remove any of the outer leaves or stem, as that’s what holds the slices together!)
2. Using 3 separate plates or shallow bowls, place the flour on one, the beaten eggs on another, and a combination of bread crumbs, grated Parmesan, salt & pepper on another.
3. Dip each of the cauliflower steaks into the flour to coat, then into the beaten eggs to coat, and finally into the bread crumb mixture to coat.
4. In a large skillet, heat 1/4 cup of olive oil over medium heat. Fry the breaded cauliflower steaks for 3-5 minutes on each side, until golden brown.
5. Transfer the cauliflower to a baking sheet. Top each steak with 1/4 cup marinara sauce and 2 slices of cheese. Bake at 350° for 15 minutes, until cauliflower is tender and cheese is bubbly.
6. Remove from oven and top with fresh basil and grated Parmesan cheese.

Recipe variations

• Use almond flour and gluten-free bread crumbs for a gluten free option
• Omit the breading/frying and bake for an additional 5-10 minutes
• Use any type of sauce in place of marinara
• Garnish with additional fresh herbs 
• Substitute an Italian cheese blend or any of your favorite cheeses

Storing & reheating

Leftover Cauliflower Parmesan can be stored in an airtight container in the refrigerator for up to 5 days. For best results, reheat in the oven at 350° for 15-20 minutes or in a skillet over medium heat for 10-15 minutes.

More Italian recipes you’ll love

• Italian Stuffed Peppers
• Zucchini Lasagna
• Baked Spaghetti
• Fettuccine Alfredo
• Manicotti
• Cheesy Pesto Stuffed Chicken
• Italian Sliders

Cauliflower Parmesan

Yield: 3

Prep Time: 5 minutes

Cook Time: 25 minutes

Total Time: 30 minutes

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Ingredients

• 1 head cauliflower
• 1/4 cup flour
• 2-3 eggs
• 1/2 cup Italian bread crumbs
• 1/4 cup grated Parmesan cheese
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 cup olive oil
• 3/4 cup marinara sauce
• 6 thin slices Provolone cheese
• fresh basil

Instructions

1. Cut the cauliflower into 3/4 inch slices or "steaks". You should be able to get 3-4 steaks per cauliflower head. (*note: you do NOT want to remove any of the outer leaves or stem, as that's what holds the slices together!)
2. Using 3 separate plates or shallow bowls, place the flour on one, the beaten eggs on another, and a combination of bread crumbs, grated Parmesan, salt & pepper on another.
3. Dip each of the cauliflower steaks into the flour to coat, then into the beaten eggs to coat, and finally into the bread crumb mixture to coat.
4. In a large skillet, heat 1/4 cup of olive oil over medium heat. Fry the breaded cauliflower steaks for 3-5 minutes on each side, until golden brown.
5. Transfer the cauliflower to a baking sheet. Top each steak with 1/4 cup marinara sauce and 2 slices of cheese. Bake at 350° for 15 minutes, until cauliflower is tender and cheese is bubbly.
6. Remove from oven and top with fresh basil and grated Parmesan cheese.