As a dietitian, I often hear patients say “I don’t like vegetables”. However, I think this baked parmesan crusted cauliflower recipe could change some people’s minds! Toss your chopped cauliflower in cheese and breadcrumbs before baking and you have a crunchy side or appetizer that tastes anything but boring. To serve, dip your cauliflower pieces in marinara for a treat reminiscent of mozzarella sticks without being loaded in calories.
Over the holiday weekend, I made my first attempt at creating a short recipe video! I still have a lot to learn, but I’m excited to improve on my video making skills to share here. This baked parmesan crusted cauliflower recipe seemed like a great one to start with.
For the marinara, I kept it super simple and just combined a can of tomato sauce from the store with a couple of sauteed garlic cloves, red pepper flakes, and oregano. While the cauliflower is baking, you can whip up the marinara in no time.
Why should you eat cauliflower you may ask? Although it isn’t as colorful as other fruits and vegetables (although you can get colored cauliflower!), it is still just as good for you. A heaping 1 cup serving of cauliflower has only 27 calories but 85% of your daily needs for Vitamin C (supports healthy skin!) and 10% of your Vitamin B6 (supports hormone function).Print
This baked parmesan crusted cauliflower is a healthy appetizer or side dish that is anything but boring.
For the Cauliflower:
- 1 head cauliflower
- 3 eggs
- 1 1/2 cups Panko breadcrumbs
- 1/2 cup parmesan cheese (look for one labelled vegetarian)
- 1 tablespoon dried parsley
- 1 teaspoon garlic powder
- 1 teaspoon oregano
- Dash of salt and ground black pepper
For the Marinara:
- 1 (15 oz.) can tomato sauce
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- Dash of red pepper flakes
- 1/2 teaspoon oregano
- Preheat the oven to 400 degrees Fahrenheit.
- In a medium bowl, whisk together the eggs and set aside.
- In a second bowl, combine the breadcrumbs, cheese, parsley, garlic powder, oregano, salt, and pepper.
- Chop cauliflower into bite sized pieces.
- Toss cauliflower pieces in the egg mixture and transfer to the breadcrumb mixture. Toss to coat in breadcrumbs and then arrange in a single layer on a baking sheet.
- Bake for 30-40 minutes or until golden brown.
- While the cauliflower is baking, heat olive oil in a small saucepan. Add the garlic, red pepper flakes, and oregano to the pan and cook for 1 minute. Stir in the tomato sauce and cook for 5-7 minutes or until it begins to simmer.
- To serve, dip cauliflower pieces in marinara sauce.