Cauliflower Parmesan


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.

Prep Time:
35 mins
Additional Time:
5 mins
Total Time:
40 mins
4 servings


  • 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


  1. 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.

  2. 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.

  3. 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.

Nutrition Facts (per serving)

111 Calories
5g Fat
11g Carbs
6g Protein
Nutrition Facts
Servings Per Recipe 4
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.

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