Craving all the cheesy, saucy goodness of chicken parmesan but want to keep things low-carb? Say hello to Cauliflower Parmesan, the ultimate veggie-packed twist that’s crispy, comforting, and 100% keto-approved!
I swear, it’s like every single time I write a blog post on something cauliflower related or come up with a recipe featuring this extremely versatile veggie, it’s like I can practically just hear it singing “anything you can do, I can do better, I can do anything better than you!” Because, seriously, is there anything cauliflower can’t do?!
From disguising itself as mashed potatoes (helllllo loaded mashed cauliflower) to making low carb pizza possible with cauliflower based pizza crust just as good as the real thing, it’s no wonder cauliflower is the ultimate kitchen chameleon. And now, with this cauliflower parmesan, it’s proving once again that even your favourite comfort foods aren’t safe from its delicious takeover!
I’ve always been a fan of chicken parmesan (heck, I’m Italian!). I mean, it really doesn’t get any better than something that’s breaded and covered in tomato sauce and cheese. Am I right?! I’ve also been a long time lover of cauliflower and an on-again off-again keto dieter. So, when you couple the three, this cauliflower parmesan recipe couldn’t be any more fitting.
But let me be clear here. This is a recipe that caters to ALL (and to all, a goodnight!) It may be low carb and keto friendly, but trust me when I say that everyone is going to want in! It’s crispy on the outside edges, tender in the middle, and covered in irresistible melty, ooey, gooey cheese. Seriously. I just can’t get enough!
So, are you ready to dive into this cheesy, saucy wonder? I promise, this cauliflower parmesan is going to have you and your crew drooling and coming back for more—vegetable skeptics included! t’s the ultimate way to satisfy those comfort food cravings without feeling guilty. And honestly, who will even notice it’s not chicken?
Not me, that’s for sure!
INGREDIENTS YOU’LL NEED TO MAKE THIS KETO FRIENDLY CAULIFLOWER PARMESAN
Before we jump into the recipe, let’s break down the all-star ingredients that make cauliflower parmesan a low-carb, cheesy delight that everyone is going to love. From the versatile cauliflower base to the irresistible cheesy finish, each ingredient brings something special to the table. Here’s what you’ll need in a little bit more detail:
- Cauliflower: Well, duh! Cauliflower is the true star of the show in this keto friendly cauliflower parmesan recipe! We’re slicing a large head of cauliflower into thick, juicy “steaks” that will soak up all the cheesy, marinara goodness. Who needs chicken when cauliflower can do it all? 😉
- Almond Flour: Breadcrumbs? Nope, not here! Almond flour keeps things crispy, crunchy, and totally keto-friendly with a nice little nutty vibe going on.
- Parmesan Cheese: Because what’s Parmesan anything without the actual Parmesan? This is where the salty, savory magic happens that truly makes this cauliflower parmesan what it is!
- Garlic Powder: Garlic = life, am I right?! We’re adding just the right amount to give the cauliflower that extra punch of flavour without overpowering the dish. You can’t go wrong with garlic powder as it gives you all of the flavour without the hassle of having to chop up fresh garlic!
- Onion Powder: A little onion powder brings some balance, sweetness, and warmth. You know how it is—onion and garlic are like the dynamic duo of flavour (especially when we’re talking Italian dishes)!
- Italian Seasoning: The secret sauce (or spice) to making this taste like a classic Italian dish. Oregano, basil, thyme—this blend pulls it all together in one easy shake. Don’t have any on hand? Try making your own Italian Seasoning from scratch with a few basic pantry spices!
- Salt and Pepper: Don’t skip the basics! A little salt and pepper makes the flavours pop, so make sure to taste as you go to ensure that it’s seasoned just right.
- Eggs: The glue for the crispy coating. They help the almond flour and Parmesan stick to the cauliflower, so you get that golden crust we’re all here for.
- Marinara Sauce: The saucy goodness that ties it all together. To keep things keto friendly, go for your fav low-carb marinara or try making your own marinara sauce from scratch instead!
- Mozzarella Cheese: A classic! Ohhh, the melty, stretchy mozzarella moment. This is what dreams are made of, folks. Get ready for that glorious cheese pull! You can either shred the mozzarella cheese or slice it like I did.
- Olive Oil: This helps get those cauliflower steaks nice and golden brown when you sear them. Plus, olive oil just makes everything taste better and goes super well with Italian style dishes. However, feel free to use a different kind of oil (such as avocado) instead, if you prefer.
- Fresh Basil Leaves: Because we’re fancy like that! Fresh basil adds a pop of colour and that lovely hint of freshness that cuts through all the cheesy goodness. IMHO, it takes the dish up a notch so I don’t recommend doing without it!
HOW TO MAKE CAULIFLOWER PARMESAN (KEY TIPS)
You can find full instructions for how to make this low carb cauliflower parmesan in the recipe card down below, but here are a few quick tips to keep in mind:
- Choose the right cauliflower. Look for a large (as big as you can find!), fresh head of cauliflower with firm, tightly packed florets. Avoid any with brown spots or wilting leaves for the best results.
- Cut even steaks. When slicing the cauliflower into steaks, aim for about 3/4 inch thick. This ensures they cook evenly and hold their shape. If they’re too thin, they might fall apart!
- Don’t skip the egg bath. The beaten eggs are crucial for helping the almond flour and cheese adhere to the cauliflower. Make sure to coat them well for that delicious crispy crust. I like using my hands/fingers to really press the mixture onto all sides of the cauliflower steaks.
- Preheat your skillet and oven to ensure even cooking. A hot pan and oven helps achieve that lovely golden-brown colour and crispy texture.
- Sear for extra flavour. If you choose to sear the cauliflower before baking, don’t rush it! Give them a few minutes on each side to develop that beautiful golden crust. It adds depth of flavour and makes these cauliflower steaks extra crispy.
- Use parchment paper. Line your baking sheet with parchment paper for easy cleanup and to prevent sticking. It also helps the cauliflower crisp up nicely!
- Don’t overcrowd the skillet or baking sheet. When searing and/or baking, give your cauliflower steaks some space in the skillet or on the baking sheet. Overcrowding can lead to steaming instead of roasting, resulting in soggy steaks.
- Top generously with the cheese and sauce. Go big or go home! Make sure to pile on the marinara and mozzarella for a cheesy, saucy finish. And don’t forget to sprinkle the final dish with a little bit of extra freshly grated parmesan cheese. Because who doesn’t love extra cheese? EXTRA TIP: For best flavour and results, use cheese you grate yourself instead of the pre-shredded varieties which don’t tend to melt nearly as well.
- Broil for a finishing touch. For that bubbly, slightly browned cheese topping, consider broiling the cauliflower for the last 2-3 minutes of baking. Just keep an eye on it so it doesn’t burn!
- Garnish right before serving. Add fresh basil or any other herbs just before serving to keep them vibrant and flavourful. This little touch makes a big difference in both visual appeal and taste!
FREQUENTLY ASKED QUESTIONS
Yes, you should definitely wash cauliflower before baking it! Rinsing your cauliflower under cool water helps remove any dirt, bugs, or pesticides that might be clinging to the florets. After washing, be sure to dry it thoroughly with a clean kitchen towel or paper towels.
Excess moisture can lead to steaming rather than roasting, which means you won’t get that crispy texture we all crave. So, give it a good rinse and dry to ensure your cauliflower parmesan turns out perfectly golden and delicious!
Cutting cauliflower into steaks can be a bit tricky, but with the right technique, you can avoid them falling apart. Start by removing the outer leaves and trimming the base of the cauliflower to create a flat surface. This will provide stability while you slice.
Next, place the cauliflower upright on the flat base and cut it into 3/4-inch thick slices, starting from the top. Make sure to slice straight down through the center to create uniform “steaks.” It’s best to avoid cutting too close to the core, as this can lead to smaller, more fragile pieces. If you do end up with smaller florets, don’t worry—they’re still great for roasting! Remember, practice makes perfect and you might have to try it a time or two before getting it just right!
With these tips, you’ll have sturdy cauliflower steaks ready to soak up all that cheesy goodness without crumbling on you.
When it comes to serving cauliflower steak, there are plenty of delicious side dishes that can complement its flavours and make your meal even more satisfying. When enjoying cauliflower parmesan, you’ll want sides that beautifully complement its cheesy, savory goodness without stealing the spotlight.
A crisp salad with a tangy citrus vinaigrette or a light side such as tomatoes and feta adds a refreshing contrast and balances the richness of the dish. For something heartier, try serving it with crispy air fryer brussels sprouts, roasted asparagus, or grilled green beans; their earthy flavours enhance the Italian vibes while adding a satisfying crunch.
If you’re feeling indulgent, jicama french fries or a light zucchini noodle sauté (or simple sautéed zucchini) can make for a deliciously cohesive meal. And don’t forget about a side of keto-friendly marinara sauce for dipping or drizzling!
Storing leftover cauliflower parmesan is super easy, and it’ll help keep your cheesy masterpiece fresh for another day! Start by letting the cauliflower cool completely at room temperature. Once it’s cooled, transfer it to an airtight container to keep out any unwanted moisture and odors. If you have multiple pieces, try to layer them with parchment paper in between to prevent sticking. You can store it in the fridge for up to 3-4 days.
If you want to keep it longer, consider freezing it—just make sure to wrap it tightly in plastic wrap or foil before placing it in a freezer-safe bag or container. When you’re ready to enjoy it again, you can reheat the cauliflower in the oven for a few minutes until it’s warmed through and the cheese is bubbly. That way, you’ll get that crispy, cheesy goodness all over again!
MORE DELICIOUS LOW CARB/KETO FRIENDLY DINNER IDEAS
CREAMY PORK CHOPS WITH SPINACH AND BACON
HEALTHY CABBAGE AND VEGGIE SOUP
CHEESY TACO CASSEROLE (WITH ALL THE FIXIN’S)
MIDDLE EASTERN LAMB MEATBALLS WITH MINT YOGURT SAUCE
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CAULIFLOWER PARMESAN
Ingredients
- 1 large head Cauliflower
- 1/2 cup Almond Flour
- 1/2 cup Parmesan Cheese freshly grated
- 1 tsp Garlic Powder
- 1 tsp Onion Powder
- 1 tsp Italian Seasoning
- Salt and Pepper to taste
- 2 large Eggs beaten
- 1/2 cup Marinara Sauce (low carb for keto friendly)
- 6-8 slices Mozzarella Cheese (or 1 cup grated)
- 2 tbsp Extra Virgin Olive Oil
- Fresh Basil Leaves for garnish
Instructions
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and set aside until ready to use.
- Remove the leaves and trim the stem of the cauliflower, keeping the core intact. Slice the cauliflower into about 1-inch thick steaks (you should get about 3-4 steaks from a large cauliflower).
- In one bowl, mix the almond flour, Parmesan cheese, garlic powder, onion powder, Italian seasoning, salt, and pepper.
- In another bowl, beat the eggs.
- Dip each cauliflower steak into the beaten eggs, allowing any excess to drip off, then coat it in the almond flour mixture. Use your hands/fingers to press the mixture onto the cauliflower to ensure it sticks well.
- Heat olive oil in a large oven-safe skillet over medium heat. Sear the cauliflower steaks on each side for about 3-4 minutes, or until golden brown, working in batches if you have to.
- Transfer the seared cauliflower steaks to the prepared baking sheet. Bake for 15-20 minutes, until they’re tender.
- Remove from the oven, spoon marinara sauce over each steak, and top with the sliced or shredded mozzarella cheese.
- Turn on the broiler. Place the skillet under the broiler for 2-3 minutes, or until the cheese is melted and bubbly with golden spots. Remove from the oven and let the cauliflower steaks cool slightly. Garnish with fresh basil leaves before serving.
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