Cauliflower Parmesan Steaks
Cauliflower Parmesan Steaks
A low-carb twist on classic chicken Parmesan, these roasted cauliflower steaks are topped with rich marinara sauce and gooey melted cheese. Crisp edges, tender centers, and a savory herb finish make this a satisfying vegetarian main course.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 3–4 servings 1x
- Category: Main Course
- Method: Roast
- Cuisine: Italian
- Diet: Vegetarian
Ingredients
- 1 large head cauliflower
- 1 tablespoon olive oil
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- 1 cup marinara sauce
- 1 cup shredded mozzarella cheese
- 1/4 cup grated Parmesan cheese
- 1 teaspoon dried Italian herbs
- 1 tablespoon chopped fresh parsley (optional)
Instructions
- Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly oil it.
- Remove the outer leaves and trim the stem of the cauliflower, keeping the core intact. Slice into 3/4-inch thick steaks.
- Place cauliflower steaks on the baking sheet. Drizzle with olive oil and sprinkle with garlic powder, salt, and pepper.
- Roast for 20 minutes, flipping halfway through, until tender and golden brown.
- Spoon marinara sauce over each steak, then top with mozzarella, Parmesan, and a pinch of Italian herbs.
- Return to the oven and bake for another 8–10 minutes, or until cheese is melted and bubbly.
- Garnish with fresh parsley before serving.
Notes
- Use vegan cheese to make this dish fully plant-based.
- Serve with a side of pasta, salad, or garlic bread.
- Cut cauliflower into even steaks to ensure uniform cooking.
- Any leftover florets can be roasted separately.
Nutrition
- Serving Size: 1 steak
- Calories: 220
- Sugar: 5g
- Sodium: 450mg
- Fat: 14g
- Saturated Fat: 6g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 13g
- Fiber: 4g
- Protein: 10g
- Cholesterol: 25mg
Keywords: cauliflower parmesan, vegetarian dinner, low carb, roasted cauliflower, cheesy cauliflower
A delicious vegetarian alternative to traditional chicken Parmesan, these Cauliflower Parmesan Steaks deliver all the comfort of the original dish with a wholesome, plant-based twist. Thick cauliflower slices are roasted to golden perfection, topped with savory marinara, bubbling mozzarella, and a sprinkle of Parmesan, then finished with herbs for a flavorful and satisfying meal.
Why You’ll Love This Recipe
Cauliflower Parmesan Steaks are the perfect combination of simplicity and indulgence. They’re easy to prepare, full of flavor, and make an excellent meatless main course. The crispy edges and tender centers create a satisfying texture, while the melted cheese and marinara provide that classic Italian comfort food experience. Great for low-carb or vegetarian diets, they can be served as a standalone dish or with pasta, grains, or salad.
ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- large head cauliflower
- olive oil
- garlic powder
- salt and pepper
- marinara sauce
- shredded mozzarella cheese
- grated Parmesan cheese
- dried Italian herbs
- chopped fresh parsley (optional)
directions
- Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly oil it.
- Remove the outer leaves from the cauliflower and trim the stem while keeping the core intact. Slice the cauliflower into 3/4-inch thick steaks.
- Arrange the cauliflower steaks on the baking sheet. Drizzle with olive oil and sprinkle with garlic powder, salt, and pepper.
- Roast in the oven for 20 minutes, flipping halfway through, until golden and tender.
- Spoon marinara sauce over each steak, then top with mozzarella, Parmesan, and a pinch of Italian herbs.
- Return to the oven and bake for another 8–10 minutes, or until the cheese is melted and bubbly.
- Garnish with chopped fresh parsley before serving, if desired.
Servings and timing
This recipe yields approximately 2–3 servings, depending on the size of the cauliflower.
Prep time: 10 minutes
Cook time: 30 minutes
Total time: approximately 40 minutes
Variations
- Vegan Option: Use dairy-free mozzarella and Parmesan-style cheese alternatives.
- Add Crunch: Top with toasted breadcrumbs before the final bake.
- Spicy Kick: Add a pinch of red pepper flakes to the marinara.
- Pesto Twist: Swap marinara with basil pesto for a different flavor profile.
- Protein Boost: Serve alongside white beans or chickpea pasta for a more filling meal.
storage/reheating
Store leftover cauliflower Parmesan steaks in an airtight container in the refrigerator for up to 3 days. Reheat in a 375°F (190°C) oven for 10–12 minutes or until warmed through and cheese is melted. Avoid microwaving to maintain the crispy texture.
FAQs
How do I cut cauliflower into steaks without it falling apart?
Slice from top to bottom through the core in thick, even sections. Some florets may fall off, which can be roasted alongside the steaks.
Can I use store-bought marinara sauce?
Yes, a high-quality store-bought marinara works perfectly. Homemade is also a great option if you have the time.
Are these cauliflower steaks filling enough for a main course?
Absolutely. Paired with sides like grains or salad, they make a hearty vegetarian meal.
What’s the best cheese to use?
Mozzarella and Parmesan are classic, but you can also use provolone or fontina for variation.
Can I make this dish ahead of time?
You can roast the cauliflower steaks ahead of time and refrigerate. Add sauce and cheese just before the final bake.
Can I grill the cauliflower instead of roasting?
Yes, cauliflower steaks can be grilled, then finished in the oven with sauce and cheese.
How do I prevent the cauliflower from becoming mushy?
Roast at a high temperature and avoid overcooking. Flip carefully to maintain structure.
Is this recipe gluten-free?
Yes, it is naturally gluten-free as written.
Can I add other vegetables?
Yes, mushrooms, zucchini, or eggplant can be added to the roasting pan or served alongside.
What should I serve with cauliflower Parmesan steaks?
Serve with garlic bread, a green salad, quinoa, or whole grain pasta for a balanced meal.
Conclusion
Cauliflower Parmesan Steaks are a flavorful, hearty, and satisfying plant-based main that even meat-eaters will enjoy. Roasted until golden, topped with marinara and gooey cheese, and finished with herbs, this dish is an elegant and nourishing way to enjoy comfort food with a healthier twist. Perfect for weeknight dinners or vegetarian dinner parties.