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Cauliflower Parmesan: An Incredible Ultimate Recipe with 7 Benefits


  • Author: Chef Mia
  • Total Time: 54 minute

Ingredients

– 1 large head of cauliflower, cut into florets
– 1 cup all-purpose flour
– 2 large eggs, beaten
– 1 cup breadcrumbs (preferably Italian seasoned)
– 1 cup grated Parmesan cheese
– 2 cups marinara sauce
– 2 cups shredded mozzarella cheese
– 2 tablespoons olive oil
– Salt and pepper, to taste
– 1 teaspoon garlic powder
– 1 teaspoon dried Italian herbs (oregano, basil, thyme)
– Fresh parsley, for garnish (optional)


Instructions

Creating Cauliflower Parmesan is simple if you follow these steps:

1. Preheat Oven: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Prepare Cauliflower: Boil cauliflower florets in salted water for 5-7 minutes until tender but still crisp. Drain and let them cool.
3. Set Up Breading Station: In three separate bowls, place the flour, beaten eggs, and breadcrumbs mixed with half the Parmesan cheese, garlic powder, and Italian herbs.
4. Bread the Cauliflower: Dip each cauliflower floret first in flour, then in the egg, and finally coat with the breadcrumb mixture, pressing to adhere.
5. Arrange on Baking Sheet: Place the breaded florets on the prepared baking sheet. Drizzle with olive oil and season with salt and pepper.
6. Bake the Cauliflower: Bake the florets for 25-30 minutes, turning halfway through to ensure even browning until golden and crispy.
7. Prepare the Cheese Layer: In a baking dish, spread a layer of marinara sauce on the bottom. Add the baked cauliflower in a single layer on top.
8. Add Cheese: Sprinkle the remaining Parmesan cheese and shredded mozzarella evenly over the cauliflower.
9. Bake Again: Return the dish to the oven and bake for an additional 10-15 minutes until the cheese is melted and bubbly.
10. Cool & Garnish: Let the dish cool for about 10 minutes. Garnish with fresh parsley before serving.

This method results in a dish that’s not only delicious but also visually appealing—perfect for impressing your family or guests.

  • Prep Time: 15 minutes
  • Cook Time: 30-35 minutes

Nutrition

  • Serving Size: 4-6 servings
  • Calories: 350 kcal
  • Fat: 18g
  • Protein: 20g