Cauliflower Parmesan

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This vegetarian version of chicken Parmesan uses cauliflower "steaks" in place of chicken, and has all the classic comforting flavors, without the meat! The steaks are cooked until just tender and topped with a rich sauce and melted mozzarella cheese. Despite their names, classic Italian-American chicken Parm and eggplant Parm don't always contain Parmesan cheese. If it's not “Parm” to you without Parm, feel free to sprinkle on a little grated Parmesan after you add the sauce to the cauliflower cutlets.

Carolyn Casner

Updated on April 19, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Jessica Ball, M.S., RD

Prep Time:

35 mins

Additional Time:

5 mins

Total Time:

40 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Carb Nut-Free Soy-Free Vegetarian Egg-Free Gluten-Free

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Ingredients

Cooking spray
1 large head cauliflower (about 2 pounds)
½ teaspoon salt, divided
½ teaspoon ground pepper, divided
1 tablespoon extra-virgin olive oil
½ cup chopped onion
2 large cloves garlic, minced
1 ½ cups crushed tomatoes
¼ cup red wine
1 teaspoon Italian seasoning
1 cup shredded part-skim mozzarella
Chopped parsley for garnish

Directions

Position rack in upper third of oven. Preheat to 450 degrees F. Line a large rimmed baking sheet with foil and coat with cooking spray.
Place cauliflower on a cutting board, stem-side down. Using a large chef's knife and starting from the center of the head, cut four 1-inch "steaks." Place the steaks on the prepared baking sheet; lightly coat them with cooking spray, then sprinkle with 1/4 teaspoon each salt and pepper. Roast until browned and tender, 20 to 25 minutes. Remove from oven; turn broiler to high.
Meanwhile, heat oil in a medium saucepan over medium heat. Add onion; cook, stirring, until starting to brown, about 3 minutes. Add garlic; cook, stirring, until fragrant, about 30 seconds. Add tomatoes, wine, Italian seasoning and the remaining 1/4 teaspoon each salt and pepper. Bring to a simmer, reduce heat and cook, stirring occasionally, until thickened, about 10 minutes. Top each cauliflower steak with about 1/3 cup of the sauce and 1/4 cup cheese. Broil until the cheese has melted and browned in spots, 2 to 3 minutes. Sprinkle with parsley, if desired.

Originally appeared: EatingWell.com, April 2020

Nutrition Facts (per serving)

111	Calories
5g	Fat
11g	Carbs
6g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 cauliflower steak
Calories 111
% Daily Value *
Total Carbohydrate 11g	4%
Dietary Fiber 3g	12%
Total Sugars 5g
Protein 6g	13%
Total Fat 5g	6%
Saturated Fat 2g	10%
Cholesterol 9mg	3%
Vitamin A 216IU	4%
Vitamin C 60mg	66%
Folate 76mcg	19%
Sodium 359mg	16%
Calcium 144mg	11%
Iron 1mg	7%
Magnesium 32mg	8%
Potassium 533mg	11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Cauliflower Parmesan

Ingredients

Directions

Nutrition Facts (per serving)

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