Cauliflower Parmesan is a delightful vegetarian take on the classic Chicken Parmesan. This dish features crispy breaded cauliflower steaks, layered with rich marinara sauce, gooey melted mozzarella, and a sprinkle of Parmesan cheese. It’s hearty, flavorful, and perfect for a comforting meal without the meat.
Why You’ll Love This Recipe
- Vegetarian-Friendly: A meatless main dish that’s satisfying and delicious.
- Crispy and Cheesy: Perfectly golden breaded cauliflower with a melty cheese topping.
- Healthy Twist: Lower in calories than traditional Parmesan recipes.
- Customizable: Adapt it to fit vegan or gluten-free diets.
How to Make Cauliflower Parmesan
Prepare the Cauliflower: Trim the leaves and stem, then cut the cauliflower into thick slices to form “steaks.” Season with salt and pepper.
Bread the Cauliflower: Dredge each slice in flour, dip in beaten eggs, and coat with a mixture of breadcrumbs, Parmesan cheese, garlic powder, and oregano.
Bake or Fry: Bake the breaded cauliflower steaks at 425°F (220°C) for 20–25 minutes, flipping halfway through. Alternatively, fry in a skillet with oil until golden and crispy.
Add Sauce and Cheese: Place the cooked cauliflower steaks on a baking sheet. Top each steak with marinara sauce, mozzarella, and a sprinkle of Parmesan.
Melt the Cheese: Return to the oven and broil for 3–5 minutes, until the cheese is bubbly and slightly golden.
Serve: Garnish with fresh basil and serve hot with spaghetti or salad.
Ingredients
For the Cauliflower Steaks:
- 1 large head of cauliflower, cut into thick slices (about ¾ inch)
- 2 large eggs, beaten
- 1½ cups breadcrumbs (regular or panko)
- 1 cup all-purpose flour
- ½ cup grated Parmesan cheese
- 1 tsp garlic powder1 tsp dried oregano
- Salt and pepper, to taste
For the Topping:
2 cups marinara sauce
1½ cups shredded mozzarella cheese
¼ cup grated Parmesan cheese
Fresh basil leaves, for garnish
For Serving: Cooked spaghetti or a side salad (optional)
Variations
- Gluten-Free: Use gluten-free breadcrumbs and flour.
- Vegan: Replace eggs with plant-based milk and breadcrumbs with vegan panko. Use vegan cheese alternatives.
- Spicy: Add red pepper flakes to the breadcrumb mixture or the marinara sauce for extra heat.
- Low-Carb: Use almond flour and crushed pork rinds for breading.
Storage Instructions
- Refrigerate: Let the cauliflower Parmesan cool completely, then transfer it to an airtight container. Place it in a sealed container and refrigerate for up to 3 days. Reheat in the oven at 375°F (190°C) until heated through and the cheese is bubbly.
- Freeze: Breaded cauliflower steaks can be frozen before adding sauce and cheese. Place them on a baking sheet, freeze until solid, and store in a freezer-safe bag for up to 2 months. When ready to serve, bake directly from frozen and top with sauce and cheese.
- Reheating Tips: For the best texture, reheat in the oven instead of the microwave to maintain crispiness.
Recipe Details
Serving: 4 servings
Prep Time: 15 minutes
Cooking Time: 25 minutes
FAQ
1. Can I make cauliflower Parmesan ahead of time?
Yes, you can prepare and bread the cauliflower steaks in advance. Store them in the fridge for up to 24 hours before baking or frying.
2. Can I freeze cauliflower Parmesan?
Breaded cauliflower can be frozen before adding sauce and cheese. Place on a baking sheet to freeze, then move to a freezer bag. When ready to cook, bake directly from frozen and top with sauce and cheese.
3. What can I serve with cauliflower Parmesan?
It pairs well with spaghetti, garlic bread, or a fresh green salad.
