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Cauliflower Parmesan Recipe

Our cauliflower parmesan recipe makes hearty cauliflower florets and a tangy tomato sauce covered in creamy cheese for a satisfying side dish.
Prep Time8 mins
Cook Time17 mins
Total Time25 mins
Course: Side Dish
Cuisine: American
Keyword: Cauliflower Parmesan, Cauliflower Parmesan Recipe
Servings: 4 servings
Calories: 191kcal
Author: Luna Regina


  • 14 oz cauliflower florets
  • 1/2 tsp oregano
  • 1/4 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp Italian seasoning
  • 1 1/2 cup homemade tomato sauce divided
  • 0.5 oz shredded parmesan cheese
  • 1.5 oz mozzarella cheese
  • 2 tbsp fresh basil chopped


  • Add cauliflower to a bowl, microwave for 7 minutes.
    Microwave the cauliflower
  • Remove the cauliflower from the microwave. In a big bowl, mix cauliflower with 1/2 tsp oregano, 1/4 tsp salt, 1/2 tsp black pepper, 1/2 tsp paprika, 1/2 tsp garlic powder, 1/2 tsp onion powder, and 1/2 tsp Italian seasoning.
    Mix cauliflower with seasonings and spices
  • Add half of the tomato sauce (3/4 cup) to a baking dish and spread it evenly.
    Add tomato sauce to the baking dish
  • Transfer the cauliflower to the baking dish.
    Layer the cauliflower on the dish.
  • Add the rest of the homemade tomato sauce (3/4 cup) to the baking dish.
    Add the rest of the tomato sauce
  • Sprinkle 0.5 oz parmesan cheese and 1.5 oz mozzarella cheese on top of the mixture.
    Sprinkle parmesan and mozzarella
  • Put the dish in the oven. Bake at 480 ℉ for 10 minutes.
  • Remove the baking dish from the oven. Sprinkle 2 tbsp fresh basil on top.
    Sprinkle basil on top and serve
  • Serve.


Serving: 1serving | Calories: 191kcal | Carbohydrates: 17g | Protein: 8g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 11mg | Sodium: 303mg | Potassium: 791mg | Fiber: 5g | Sugar: 8g | Vitamin A: 1744IU | Vitamin C: 69mg | Calcium: 154mg | Iron: 3mg