Cauliflower Parmesan

This is a fun way to eat your veggies! Instead of eggplant or chicken parm – this is using Cauliflower. We had some cauliflower, cheese, and sauce and thought this would be a fun recipe that is a twist to a classic.


  • 1 small head of cauliflower
  • 1 jar of pizza sauce or peeled tomatoes
  • 1 16 oz stick of mozzarella
  • 1 tablespoon of parmesan cheese
  • 1 cup of all purpose flour
  • 1 cup of panko
  • 1-3 eggs
  • 3 tablespoons of olive oil

Step 1 – Spice your pizza sauce or peeled tomatoes set aside.

Step 2 – Cut cauliflower into florets. It should be easy if you follow the natural branching of the cauliflower

Step 3 – In a 8×8 oven safe pan, add the sauce to the bottom of the pan – then add a layer of cheese you can shred it or cut in long pieces. Use half at this time. Save the other half for the top.

Step 4 – You will be coating the cauliflower and shallow frying it at this step. Have 1 bowl with flour , Second bowl with panko bread crumbs, Third with egg. Make sure the bowl with egg everything is mixed (you can use egg white to lower calories). Dip each floret in this order – flour – egg wash – panko.

Step 5 – In a pan add the olive oil – heat on medium – then add florets that you have coated. Let them cook until golden brown on all sides.

Step 6 – In the oven safe pan – add cauliflower. Add the rest of the cheese and sauce on top.

Step 7- Bake on 450 (475 in high altitude) for 40 minutes or till there are no more pools of water at the edges of the pan.

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