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Nutritional Recipes

Cauliflower Parmesan

Written by COA Nutrition Team On April 28, 2018

Craving Italian food but not eating meat? We got you covered!


  • 2 large heads cauliflower
  • 2 tablespoons extra virgin olive oil
  • 2 garlic cloves, grated or finely minced
  • ½-1 teaspoon crushed red pepper
  • Kosher salt
  • 1 1/3 cups marinara (use our Healthy Marinara Recipe)
  • 1 4-ounce ball fresh mozzarella cheese, thinly sliced into 8 rounds
  • ¼ cup whole wheat panko breadcrumbs
  • 2 tablespoons grated Parmesan cheese
  • Fresh basil leaves for serving (optional)


  1. Pre-heat your oven to 400 degrees. Line a large baking sheet with foil. (The foil is optional, but will make for much easier cleanup.)
  2. Prep your cauliflower “steaks.” Remove any leaves and trim the stem end of the cauliflower heads, making sure to leave the cores intact.
  3. Using a large, very sharp knife, slice two 1-inch thick “steaks” from the center of each head of cauliflower. Reserve the outer slices for another use.
  4. Carefully transfer the cauliflower steaks to the prepared baking sheet.
  5. In a small bowl, combine the olive oil, garlic, crushed red pepper, and a good pinch of kosher salt. Brush this mixture on both sides of each steak.
  6. Transfer the cauliflower to the oven and roast for 20 minutes. Carefully flip the “steaks” and roast for another 20 minutes until tender and golden brown.
  7. In a bowl, combine the panko and Parmesan. Briefly set aside.
  8. Pre-heat the broiler on high.
  9. Top each cauliflower steak with 1/3 cup marinara sauce and 2 mozzarella rounds. Transfer to the broiler and broil until the cheese is just melted and starting to bubble, about 1-2 minutes.
  10. Remove from the cauliflower from the broiler and sprinkle with the panko mixture. Return to the broiler just until the breadcrumbs are nicely browned.
  11. Serve immediately garnished with fresh basil (if using.)

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