This Baked Parmesan Cauliflower recipe is a tasty and healthy dish that can be enjoyed as a snack, side, or even a main course. Packed with nutrients and flavor, it’s perfect for those who love delicious and nutritious meals. The cauliflower is coated in a crispy breadcrumb mixture and baked to perfection, while the optional sauce adds a creamy, tangy finish.
Preparation Time
- Preparation Time: 20 minutes
- Cooking Time: 25 minutes
- Total Time: 45 minutes
Ingredients
- For the Cauliflower:
- 1 kg cauliflower
- 150g panko breadcrumbs
- 1 clove of garlic, minced
- 100g flour
- 3 eggs
- 5 tablespoons olive oil
- 1 teaspoon Italian herbs
- Some parsley, chopped
- 100g Parmesan cheese, grated
- A little bit of salt
- Black pepper
- For the Sauce (optional):
- 200g sour cream
- 100g yogurt
- Parsley, chopped
- Salt
- Pepper
- Lemon juice
Directions
- Prepare Cauliflower:
- Cut the cauliflower into bite-sized florets.
- Bring a pot of water to boil, add a little bit of salt and three lemon slices, then cook the cauliflower for 5 minutes. Drain and set aside.
- Prepare Coating:
- In a bowl, mix the panko breadcrumbs, minced garlic, olive oil, Italian herbs, salt, pepper, chopped parsley, and grated Parmesan cheese.
- In another bowl, place the flour.
- In a third bowl, beat the eggs.
- Coat Cauliflower:
- Dredge each cauliflower floret in flour, then dip in the beaten eggs, and finally coat with the breadcrumb mixture.
- Place the coated florets on a baking sheet lined with parchment paper.
- Bake:
- Preheat the oven to 180°C (360°F).
- Bake the cauliflower for 20 minutes or until golden brown and crispy.
- Prepare Sauce (optional):
- In a small bowl, mix the sour cream, yogurt, chopped parsley, salt, pepper, and lemon juice.
- Serve the sauce alongside the baked cauliflower.
Serving Suggestions
- Serve as an appetizer with the optional sauce.
- Pair with a fresh green salad for a light meal.
- Enjoy as a side dish with grilled chicken or fish.
Cooking Tips
- Ensure the cauliflower is thoroughly drained after boiling to avoid excess moisture.
- For extra crispiness, you can broil the cauliflower for the last 2-3 minutes of baking.
Nutritional Benefits
- Cauliflower: High in vitamins C and K, fiber, and antioxidants.
- Olive Oil: Provides healthy fats and helps with nutrient absorption.
- Parmesan Cheese: Adds protein and calcium to the dish.
Dietary Information
- Vegetarian: This recipe is vegetarian-friendly.
- Gluten-Free: Use gluten-free breadcrumbs and flour if needed.
- Low-Carb: Skip the breadcrumbs for a low-carb version.
Storage Tips
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven or an air fryer to retain crispiness.
Why You’ll Love This Recipe
You’ll love this Baked Parmesan Cauliflower for its crunchy texture and rich flavor. It’s a healthy alternative to fried snacks and is easy to make, making it a great addition to your recipe collection.
Conclusion
Try this Baked Parmesan Cauliflower recipe for a delicious and nutritious meal or snack. It’s simple to prepare and packed with flavor, sure to be a hit with family and friends. Enjoy!