• Home
  • About Me
  • Contact Me
  • Blog
  • Nav Social Menu

    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
    • RSS
    • Twitter
    • YouTube

Carrie’s Experimental Kitchen

  • Home
  • Shop
  • Recipe Index
  • Ethnic Cuisines
    • Asian
    • French
    • German
    • Irish
    • Italian
    • Mediterranean
    • Mexican
    • Portuguese
  • Testimonials
menu icon
go to homepage
search icon
Homepage link
  • Home
  • Shop
  • Recipe Index
  • About Me
  • Contact Me
×

Home » Recipes » Meatless Recipes

February 24, 2023 · Leave a Comment

Roasted Cauliflower Steaks Parmesan

Gluten Free Recipes· Italian· Keto Recipes· Meatless Recipes

  • Share
  • Tweet
  • LinkedIn
  • Yummly
  • Email
Jump to Recipe -
roasted cauliflower parmesan long pin
collage photo of cauliflower parmesan on a sheet pan

Thick sliced fresh cauliflower steaks roasted parmesan style with garlic until golden brown; then topped with tomatoes and Mozzarella cheese. 

a thick slice of cauliflower with tomatoes and cheese

If you're looking for a healthier dinner option that's super easy to make and tastes great, this Roasted Cauliflower Parmesan is for you!

We've been trying to find ways to make some of our favorite foods a bit healthier. And sometimes all it takes is a few simple swaps or tweaks to an existing recipe. 

Case in point, Chicken Parmesan. We LOVE it! However, eating breaded chicken that has been fried in oil; then topped with sauce and cheese isn't on our meal plan at the moment. 

Though I did manage to make chicken parm a little healthier with this grilled version, this Cauliflower Parmesan is another way to enjoy a classic dish. 

This recipe for Roasted Cauliflower Parmesan is also great for Meatless Monday or any given Friday during the lenten season.

It's also gluten free and low carb-Keto diet friendly, serves two and can be ready in about 30 minutes. Perfect for lunch or dinner. Enjoy!

a close up of roasted cauliflower parmesan

Suggested Equipment

  • Chef Knife
  • Cutting Board
  • Sheet Pan
  • Clean Dish Towel

two roasted cauliflower parmesan on a sheet pan

Ingredients Needed

For this recipe you'll need the following ingredients: 

Fresh Cauliflower: You'll need a whole head of cauliflower. 

Cooking Spray: You can also use olive oil, but we were trying to reduce as much fat as possible. 

Garlic: You can use fresh minced garlic or garlic powder in this recipe. 

Tomatoes: I chose to use fire roasted diced tomatoes, but you can use your favorite marinara sauce or regular diced tomatoes. 

Mozzarella Cheese: I'm on a rustic cut shredded kick myself, but you can try this with fresh sliced mozzarella too!

Italian Seasoning: Italian seasoning is a blend of dried herbs; such as oregano, marjoram, thyme, basil, rosemary, and sage. If you don't have it, you can substitute any of these herbs by themselves or a mixture of any. 

a close up of roasted cauliflower parmesan

How do you make Cauliflower Parmesan?

Start by preheating the oven to 425 degrees F. Cut the head of cauliflower into four steaks; approximately 2-inches thick.

You'll only be using the two inside steaks so they lay flat on the pan. Don't worry, I'll give you some recipe suggestions to use those ends!

Trim the stem slightly making sure to leave the slice whole and not broken down into florets; then rinse under cold water. Pat dry on a clean dish or paper towel; then place the two slices on a sheet pan. 

Spray the cooking spray on top of the cauliflower; then top with the garlic. Place the pan in the oven and roast for 25 minutes until the cauliflower is fork tender and golden brown. 

Remove the pan from the oven; then top each cauliflower steak with the diced tomatoes, top with the cheese and sprinkle the Italian seasoning.

Place the pan back into the oven and cook for another 5-7 minutes or until the cheese is melted, hot and bubbly. Serve immediately. 

VISIT THE RECIPE INDEX TO SEARCH FOR MORE RECIPES BY CATEGORY.

roasted cauliflower parmesan long pin

More Cauliflower Recipes

Once you cut the head of cauliflower into four slices, you'll have the two ends that won't lay flat and may break apart into florets. No worries! 

Here are a few recipes you can make with the leftovers: 

  • Garlic Roasted Cauliflower
  • Roasted Garlic Mashed Cauliflower
  • Low Carb Cauliflower Picnic Salad
  • Cheesy Cauliflower Casserole
  • Cauliflower and Cheese Fritters

 

SIGN UP FOR MY WEEKLY NEWSLETTER AND RECEIVE A FREE EBOOK!

a close up of roasted cauliflower parmesan

Roasted Cauliflower Parmesan

Carrie's Experimental Kitchen
Thick sliced fresh cauliflower steaks roasted parmesan style with garlic until golden brown; then topped with tomatoes and Mozzarella cheese.
Print Recipe Pin Recipe
Prep Time 5 mins
Cook Time 30 mins
Total Time 35 mins
Course Main Course
Cuisine Italian
Servings 2
Calories 167 kcal

Equipment

  • Chef Knife
  • Cutting Board
  • Sheet Pan
  • Dish Towel

Ingredients
  

  • 1 head cauliflower
  • cooking spray
  • 2 tablespoons minced garlic (divided)
  • ½ cup fire roasted diced tomatoes (or tomato sauce; divided)
  • ½ cup shredded mozzarella cheese (divided)
  • 1 teaspoon dried italian seasoning (divided)

Instructions
 

  • Start by preheating the oven to 425 degrees F.
  • Cut the head of cauliflower into four steaks; approximately 2-inches thick. (You'll only be using the two thickest inside slices.)
  • Trim the stem slightly making sure to leave the slice whole and not broken down into florets; then rinse under cold water. Pat dry on a clean dish or paper towel; then place the two slices on a sheet pan.
  • Spray the cooking spray on top of the cauliflower; then top with the garlic. Place the pan in the oven and roast for 25 minutes until the cauliflower is fork tender and golden brown.
  • Remove the pan from the oven; then top each cauliflower steak with the diced tomatoes, top with the cheese and sprinkle the Italian seasoning.
  • Place the pan back into the oven and cook for another 5-7 minutes or until the cheese is melted, hot and bubbly. Serve immediately.

Notes

Please read the entire post for additional instructions and/or substitutions. 

Nutrition

Serving: 1gCalories: 167kcalCarbohydrates: 18gProtein: 11gFat: 7gSaturated Fat: 4gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 2gCholesterol: 22mgSodium: 341mgPotassium: 702mgFiber: 5gSugar: 6gVitamin A: 467IUVitamin C: 106mgCalcium: 238mgIron: 2mg
Keyword cauliflower, meatless
Tried this recipe?Let us know how it was!

CONNECT WITH ME ON SOCIAL MEDIA

FACEBOOK | TWITTER | PINTEREST | INSTAGRAM

More Meatless Recipes

  • Linguine tossed with a light and lemony Limoncello Asiago Cream Sauce makes the perfect, quick and delicious weeknight meal.
    Linguine with Limoncello Asiago Cream Sauce
  • pasta with tomatoes and mushrooms
    Pasta with Mushroom Pomodoro
  • Rolled eggplant rollatini
    Low Carb Eggplant Rollatini
  • Vegetarian chili in a white dutch oven with cauliflower
    Cauliflower Black Bean Chili
Previous Post: « Honey Maple Skillet Pork Chops
Next Post: Cranberry and Walnut Baked Apples »

Reader Interactions

Leave a Reply Cancel reply

Primary Sidebar

Welcome

Not sure what to make for dinner? The ingredients for a quick and easy family-friendly home cooked meal are right in front of you. Join me as experiment with new recipes sourced by local, fresh ingredients. Enjoy!

Let's Connect

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • RSS
  • Twitter
  • YouTube

Stay up to date

Categories

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

  • Privacy Policy
  • Terms & Conditions
  • Contact

Copyright © 2023 · Carrie's Experimental Kitchen

  • 148