Baked Cauliflower Parmesan
User Reviews
5.0
6 reviews
Excellent
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Prep Time
10 mins
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Cook Time
10 mins
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Total Time
40 mins
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Servings
4
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Calories
238 kcal
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Course
Main Course
Baked Cauliflower Parmesan
Report
A fun and tasty way to enjoy cauliflower. Sliced cauliflower topped with marinara sauce, seasonings, and shredded cheese, and then baked in the oven.
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Ingredients
- 1 head cauliflower cut into 1/2-inch thick steaks
- Avocado oil cooking spray
- 1 teaspoon oregano
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Kosher salt and ground pepper to taste
- 1/2 cup grated Parmesan cheese
- 1/2 cup panko breadcrumbs
- 1 cup pizza or marinara sauce
- 6 thin slices mozzarella cheese or about 1 cup shredded
Instructions
- Preheat the oven to 400F and line a large sheet pan with parchment paper. Slice the 1 head cauliflower lengthwise into steaks.
- Lightly spray the prepared pan with Avocado oil cooking spray and sprinkle 1/4 of the 1/2 cup grated parmesan cheese and 1/2 cup panko breadcrumbs
- Arrange the cauliflower steaks on the prepared sheet pan, gently pressing them to stick with the seasonings. Also, add the ends of the cauliflower that have been broken apart.
- Spray with the oil and sprinkle with the seasonings (1 teaspoon oregano, 1 teaspoon garlic powder, 1 teaspoon onion powder, Kosher salt and ground pepper, gently rubbing each piece to evenly coat. Sprinkle with the remaining parmesan cheese and the breadcrumbs.
- Bake for 20 minutes or until fork tender and crusty.
- Top with the 1 cup pizza or marinara sauce and the 6 thin slices mozzarella cheese or about 1 cup shredded
- Return to the oven and continue to bake until the cheese is melted. Garnish with chopped parsley and serve.
Notes
- You may swap mozzarella cheese with provolone or any cheese of your choice
- You may use seasoned bread crumbs or skip them if you like.
- You can use pizza sauce or marinara sauce.
- Serving size: per steak. The average medium-sized cauliflower head should be enough to make 4 steaks.
Nutrition Information
Show Details
Calories
238kcal
(12%)
Carbohydrates
19g
(6%)
Protein
16g
(32%)
Fat
12g
(18%)
Saturated Fat
7g
(35%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Cholesterol
31mg
(10%)
Sodium
888mg
(37%)
Potassium
709mg
(20%)
Fiber
4g
(16%)
Sugar
6g
(12%)
Vitamin A
633IU
(13%)
Vitamin C
74mg
(82%)
Calcium
390mg
(39%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 238 kcal
% Daily Value*
| Calories | 238kcal | 12% |
| Carbohydrates | 19g | 6% |
| Protein | 16g | 32% |
| Fat | 12g | 18% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Cholesterol | 31mg | 10% |
| Sodium | 888mg | 37% |
| Potassium | 709mg | 15% |
| Fiber | 4g | 16% |
| Sugar | 6g | 12% |
| Vitamin A | 633IU | 13% |
| Vitamin C | 74mg | 82% |
| Calcium | 390mg | 39% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
6 reviews
Excellent
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