Cauliflower Parmesan Steak is a hearty, plant-based twist on the classic Chicken Parmesan. Thick, meaty slices of cauliflower are breaded and baked to crispy perfection, then topped with marinara sauce and melted cheese. It’s a perfect vegetarian entrée for any meal!
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Servings: 2-4
Ingredients:
- 1 medium cauliflower (cut into thick steaks)
- 1 cup breadcrumbs (about 100g)
- 1/2 cup grated Parmesan cheese (about 50g)
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 2 large eggs, beaten
- 1 cup marinara sauce (about 240g)
- 1 cup shredded mozzarella cheese (about 100g)
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh basil or parsley for garnish (optional)
Directions:
- Prepare the Cauliflower Steaks:
- Preheat the oven to 400°F (200°C).
- Slice the cauliflower into 1-inch thick steaks, trying to keep the florets intact. You should get about 4-6 steaks.
- Lay the cauliflower steaks on a baking sheet and drizzle with olive oil. Season with salt and pepper.
- Bread the Cauliflower:
- In one shallow bowl, mix the breadcrumbs, Parmesan cheese, garlic powder, and oregano.
- In another shallow bowl, beat the eggs.
- Dip each cauliflower steak into the egg wash, then dredge it in the breadcrumb mixture, ensuring both sides are well-coated.
- Bake the Cauliflower:
- Place the breaded cauliflower steaks on a baking sheet lined with parchment paper. Bake in the preheated oven for 20 minutes, flipping halfway through, until golden and crispy.
- Top with Sauce and Cheese:
- Remove the cauliflower steaks from the oven and spoon marinara sauce over each steak.
- Sprinkle shredded mozzarella cheese on top of each.
- Return to the oven and bake for another 5-7 minutes, or until the cheese is melted and bubbly.
- Serve:
- Garnish with fresh basil or parsley. Serve the cauliflower Parmesan steaks hot with a side of pasta or a green salad.
Serving Suggestions:
- Pair with a side of garlic bread or a fresh arugula salad.
- Serve over spaghetti or your favorite pasta for a complete meal.
- Add a drizzle of balsamic glaze for a tangy contrast to the cheesy cauliflower.
- Pair with roasted vegetables for a hearty vegetarian meal.
- Serve as a party appetizer by cutting the steaks into smaller pieces.
Cooking Tips:
- To make this dish even crispier, you can air fry the breaded cauliflower steaks instead of baking them.
- Use gluten-free breadcrumbs to make this recipe gluten-free.
- Add extra seasonings such as chili flakes or smoked paprika for a flavor boost.
Nutritional Benefits:
- Cauliflower is a low-calorie vegetable rich in fiber and vitamin C, supporting digestion and immune function.
- Parmesan cheese provides a good source of protein and calcium.
- Mozzarella cheese is a great source of calcium and protein, while being lower in fat than some other cheeses.
Dietary Information:
- Gluten-Free: Can be made by using gluten-free breadcrumbs.
- Vegetarian: Perfect for vegetarians.
- Low-Carb: A great option for those following a low-carb or keto diet.
Nutritional Facts (per serving):
- Calories: 350
- Protein: 18g
- Carbohydrates: 20g
- Fat: 22g
- Fiber: 5g
- Sugar: 6g
Storage:
- Fridge: Store leftover cauliflower Parmesan steaks in an airtight container for up to 3 days.
- Freezer: To freeze, place the cooked and cooled cauliflower steaks on a baking sheet. Freeze until solid, then transfer to a freezer bag. Reheat in the oven for 20 minutes at 375°F (190°C).
Why You’ll Love This Recipe:
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- It’s a healthy, vegetarian alternative to traditional Chicken Parmesan.
- The cauliflower provides a satisfying, meaty texture while being low in calories.
- You can easily customize the toppings or seasonings to your liking.
- The cheesy, crispy crust is simply irresistible.
Conclusion:
This Cauliflower Parmesan Steak is the perfect recipe for anyone craving a comforting, cheesy, and satisfying meal without the meat. It’s simple to make, full of flavor, and packed with healthy ingredients. Whether you’re vegetarian or simply looking to cut back on meat, this dish is a winner! Try it today, and enjoy a deliciously crispy, cheesy meal.
Frequently Asked Questions:
- Can I make this dish ahead of time?
- Yes, you can prepare the cauliflower steaks, bread them, and store them in the fridge before baking. Just bake them fresh when ready to serve.
- Can I use a different sauce?
- Absolutely! You can use pesto, white sauce, or any other topping you prefer instead of marinara sauce.
- How can I make this dish spicier?
- Add red pepper flakes or chili powder to the breadcrumb mixture for an extra kick.
- Is this recipe keto-friendly?
- Yes, it can be made keto-friendly by using almond flour instead of breadcrumbs.
- Can I bake the cauliflower steaks instead of frying them?
- Yes, baking works perfectly, and you can also air fry them for a crispier texture.
- Can I use store-bought breaded cauliflower?
- While it’s possible, making your own breading ensures the best flavor and texture.
- How do I prevent the cauliflower from falling apart?
- Be sure to slice the cauliflower steaks thickly and handle them gently while breading and baking.
- Can I make this recipe vegan?
- Yes, use vegan mozzarella and Parmesan cheese substitutes to make the dish vegan.
- What side dishes go well with cauliflower Parmesan steaks?
- You can serve them with pasta, a fresh salad, or roasted vegetables.
- How long will the leftovers last?
- Leftovers can be stored in the fridge for up to 3 days and reheated in the oven for the best results.