This Cauliflower Parmesan recipe is one my family enjoys on a regular basis, and I’m so excited to share it with you! Thick cauliflower steaks are brushed in an herby marinade, topped with fresh tomatoes and two types of cheese, and baked in the oven until golden, bubbly, and fork tender. And because I don’t use breadcrumbs in this recipe, it’s also naturally gluten-free! I love this vegetarian take on the classic chicken Parmesan, and it’s a great way to incorporate more veggies into your meals!
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Generally, I stay away from any “foods” that contain ingredients I can’t pronounce, so manmade meat substitutes are usually not on my grocery list. Cauliflower is awesome because it’s a great hardy substitute for animal products without all of the mystery ingredients and chemicals. It also has a texture that can withstand high heat and so many forms of cooking—fried, simmered, steamed, raw, marinated, pickled, or baked (just as I do in this simple cauliflower Parmesan recipe!).
What is Cauliflower Parmesan?
Cauliflower Parmesan is my vegetarian take on chicken Parmesan. Instead of using breaded and fried chicken as the base, I slice a head of cauliflower into thick steaks and layer it with tomatoes, mozzarella, and provolone cheese. It’s then baked in the oven rather than fried, making it a healthier (and easier!) alternative to the traditional dish. But don’t let the lack of meat fool you. Cauliflower is a hearty substitute that’ll leave you feeling full and satisfied. I promise!
Ingredients
Here’s what you’ll need to make this roasted cauliflower Parmesan recipe:
- Cauliflower: Choose a large head of cauliflower with no brown spots or discoloration. Ideally, it should be large enough for you to cut it into four 1-1.5 inch slices. Don’t worry if some florets fall off when you cut it; you can group them around the sides of the cauliflower steaks and cover them with cheese to keep them in place!
- Tomatoes: My recipe is different from a lot of other cauliflower Parmesan recipes because I use sliced tomatoes, not marinara sauce. They provide extra moisture and flavor but are also a functional choice. The slices stop the cheese from melting through the gaps between the cauliflower florets, keeping it on top of the cauliflower rather than pooling on the baking sheet.
- Mozzarella Cheese & Provolone Cheese: These add a delicious gooeyness to the dish and help to hold everything together.
- Olive Oil: I mix this with the seasonings to create an herby, garlicky marinade for the cauliflower.
- Seasonings: Garlic powder, Italian seasoning, salt, and black pepper infuse the cauliflower with tons of flavor. If you want, you can also add red pepper flakes for a little heat.
Top Tip!
If you’re cutting your cauliflower steaks to be around 1 inch-1.5 inches thick, they’ll cook just fine. One of my biggest pet peeves is overcooking vegetables until they turn to mush, but if you want your cauliflower to be very soft, you can pre-bake it with the oil mixture for 15 minutes before you move to the tomato cheese layering steps. That’s up to you!
Serving Suggestions
I always serve my cauliflower Parmesan steaks with noodles and homemade marina sauce. It’s such an easy, budget-friendly, and delicious veggie-packed meal! Add a slice of garlic bread or focaccia, and you’ve got a restaurant-worthy dinner at home. But this dish would also be delicious served with my creamy Tuscan orzo (or any pasta dish, for that matter!) or a caprese salad.
How to Store
I prefer to serve this recipe for cauliflower Parmesan fresh, but leftovers would still be delicious added to a salad the next day! You can keep them in an airtight container in the fridge for up to 3 days. To reheat, if desired, place them in the oven at 350°F until warmed through. Cover them with foil if the cheese starts to brown too much! Keep in mind that the cauliflower and tomatoes will be much softer after storage and reheating.
Cauliflower Parmesan Recipe
Servings 4 servings (1 ”steak” per serving)Ingredients
- 3 Tbsp olive oil ($0.57)
- ½ tsp garlic powder ($0.02)
- 1 Tbsp Italian seasoning blend ($0.52)
- 1 tsp salt ($0.01)
- ½ tsp freshly cracked black pepper ($0.04)
- 1 large head cauliflower, cut into 4 thick slices (vertically) ($2.86)
- 2 tomatoes,* cut into slices ($1.54)
- 1 cup shredded mozzarella cheese, divided into ¼ cup portions ($1.12)
- 8 slices provolone cheese ($1.44)
Instructions
- Preheat oven to 450 degrees. In a small mixing bowl, whisk together olive oil, garlic powder, Italian seasoning blend, salt, and freshly cracked black pepper. Set aside.
- Cut the head of cauliflower from the top of the head where the florets are located to the bottom of the stem into 4 thick “steaks”. Your steaks that don't contain the actual stem might fall apart, but that's ok! They can be grouped together, and the upcoming steps will help keep them together.
- Brush 2 Tbsp of herb oil mixture on all sides of cauliflower steaks. Transfer to a parchment-lined baking sheet.
- On top of each cauliflower steak, add 2-3 slices of tomatoes. This is an important step, as the tomatoes will add great flavor and moisture and they will keep the cheeses from melting off the cauliflower, through the holes and cooking onto the baking sheet.
- On top of the tomato slices, sprinkle the shredded mozzarella cheese evenly among 4 servings.
- Then, top each portion with 2 slices of provolone cheese per cauliflower steak.
- Bake the cauliflower in the oven for 40 minutes, or until fork tender.**
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Notes
Nutrition
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how to make Cauliflower Parmesan – step by step photos
Preheat oven to 450 degrees. In a small mixing bowl, whisk together 3 Tbsp olive oil, ½ tsp garlic powder, 1 Tbsp Italian seasoning blend, 1 tsp salt, and ½ tsp freshly cracked black pepper. Set aside.
Cut 1 large head of cauliflower from the top of the head where the florets are located to the bottom of the stem into 4 thick “steaks”. Your steaks that don’t contain the actual stem might fall apart, but that’s ok! They can be grouped together, and the upcoming steps will help keep them together.
Brush 2 Tbsp of herb oil mixture on all sides of cauliflower steaks. Transfer to a parchment-lined baking sheet.
On top of each cauliflower steak, add 2-3 slices of tomatoes (cut from 2 tomatoes). This is an important step, as the tomatoes will add great flavor and moisture and they will keep the cheeses from melting off the cauliflower, through the holes and cooking onto the baking sheet.
On top of the tomato slices, sprinkle 1 cup shredded mozzarella cheese evenly among 4 servings.
Then, top each portion with 2 slices of provolone cheese per cauliflower steak (you’ll need 8 provolone slices total).
Bake the cauliflower in the oven for 40 minutes, or until fork tender.**
Looks great! Step one shows what looks like an egg in the bowl, but there’s no egg in the recipe – is that right?
Hey Jon! Haha, you’re right, that does look like an egg! But it’s not. That’s just the 3 Tbsp olive oil, ½ tsp garlic powder (our “yolk” ha ha), 1 Tbsp Italian seasoning blend, 1 tsp salt, and ½ tsp freshly cracked black pepper. I hope you love the recipe! Report back if you have the time! Thanks.
Haven’t made this yet, but reading the recipe indicates it’s seriously yummy. I like that you point out that many plant based proteins intended to simulate meat are ultraprocessed and filled with chemicals few of us want to consume. Simple vegetables are delicious, less expensive, nutrient loaded, and completely satisfying. I also like the fact that the mild and sweet cauliflower isn’t breaded, so fat and carbs are cut to a minimum while the cheese (fat there, but we do need some) ups the protein–not empty calories and a good choice for folks on low carb diets. I plan to pick up a cauliflower tomorrow and use this alternative to my family fave eggplant parm–which is absolutely higher carb and fat. We are omnivores/carnivores, but eat meatless 2-3 days a week–only because we like our veggies and they fit our budget best. If we had to sacrifice taste, it wouldn’t happen. Thanks, Jess, for another great idea!
You’re welcome, Jan! Always appreciate your feedback and input!