Cauliflower Parmesan

Ingredients

• 1 mediumcauliflower
• to tastekosher salt
• to tastefreshly ground black pepper
• 2eggs
• 45 ml (3 tablespoons)plain Greek yoghurt
• 7.5 ml (1½ teaspoons), divideddried oregano
• 60 g (½ cup)Italian-style seasoned breadcrumbs or gluten-free breadcrumbs
• 25 g (¼ cup)freshly grated Parmesan
• 60 ml (¼ cup)extra virgin olive oil
• 180 ml (¾ cup)tomato sauce or jarred marinara sauce
• 1–2 largetomatoes, thinly sliced
• 170 g (6 oz)fresh mozzarella, thinly sliced into rounds

Instructions

1. 1

   Prepare the cauliflower

   Heat the oven to 175°C (350°F) and set a rack in the centre. Remove the outer leaves from the cauliflower and trim the stem. Slice the head through the core into 1.3 cm (½-inch) slices, then season both sides generously with salt and pepper.

2. 2

   Mix the coatings

   In a wide, shallow bowl, whisk the eggs with the Greek yoghurt, 5 ml (1 teaspoon) of the oregano, and a generous pinch of salt and pepper. In a second shallow bowl, combine the breadcrumbs, grated Parmesan and remaining oregano.

3. 3

   Coat each slice

   Dip the cauliflower slices in the egg mixture one at a time, then coat both sides with the breadcrumb mixture.

4. 4

   Fry until golden

   Line a large baking sheet with foil and place it near the hob. Heat the olive oil in a non-stick frying pan over medium-high heat. Once it shimmers, fry the cauliflower in batches for about 5 minutes on one side, then 4–5 minutes on the other, until golden and crisp. Transfer each batch to the prepared baking sheet.

5. 5

   Add the toppings

   Spread a little tomato sauce over each cauliflower steak, then sprinkle with the Parmesan and breadcrumb mixture. Top each with 2–3 mozzarella slices and enough tomato slices to cover the surface. Drizzle with a little olive oil.

6. 6

   Bake and rest

   Bake the cauliflower on the middle rack for about 10–15 minutes, until the cheese has melted and bubbled. For more colour, switch the oven to the grill briefly. Leave to rest for a couple of minutes before serving.

What is Cauliflower Parmesan?

Cauliflower Parmesan takes its cue from Italian-American chicken Parmesan, pairing a crisp, coated centre with tomato sauce and cheese. Here, thick cauliflower slices make the dish a vegetarian main or a substantial side.

The method builds flavour in layers: fry the breaded cauliflower until golden, then add sauce, tomato and mozzarella before baking. That keeps the coating crispier than if the cauliflower were baked with all the toppings from the start.

Nutrition and macros by portion

The nutrition label shows one serving as written: 424 calories, 21g protein, 24g carbs, 28g fat.

The cauliflower and breadcrumbs provide most of the carbohydrates, while the olive oil, mozzarella and Parmesan contribute much of the fat. Eggs, Greek yoghurt and cheese supply protein. Pair a steak with salad or other vegetables for a fresh, balanced plate.

Choose and slice the cauliflower

Firm head: choose a cauliflower that feels compact and holds together when sliced. Cutting through the core helps keep the steaks intact.

Even slices: aim for slices about 1.3 cm thick so they cook at a similar pace. Smaller pieces that break away can still be coated and cooked alongside the larger steaks.

Build the coating

Egg mixture: the eggs and Greek yoghurt form a coating for the crumbs to cling to. Season this mixture as well as the cauliflower so the flavour is distributed through the layers.

Breadcrumb mix: Parmesan and oregano season the crumbs, while Italian-style breadcrumbs add their own seasoning. If using gluten-free crumbs, the same coating and method apply.

Fry in batches

Hot oil: wait until the olive oil shimmers before adding the cauliflower. This helps the coating begin to crisp as it cooks.

Room to brown: fry in batches rather than crowding the pan. Turn the slices after about 5 minutes, then cook the second side for 4–5 minutes, looking for a golden, crisp coating before transferring them to the tray.

Layer sauce and cheese

Light sauce layer: spread a little tomato sauce over each steak rather than soaking the coating. This adds tomato flavour while leaving some of the crisp surface exposed.

Fresh toppings: arrange 2–3 mozzarella slices and enough thin tomato slices to cover each steak. The oven stage is brief, so slice the toppings thinly to help them heat through.

Check the finish

Melted cheese: bake for 10–15 minutes, until the mozzarella is melted and bubbling. If you want extra colour, use the grill only very briefly and keep an eye on it.

Short rest: leave the cauliflower to stand for a couple of minutes before serving. The topping settles slightly, making the portions easier to lift from the tray.

What to serve alongside

Fresh contrast: a green salad or simply dressed leaves offer a crisp counterpoint to the cheesy, breadcrumb-coated cauliflower. Serve the steaks as a main or place them alongside another meal as a side.

For a fuller plate, add pasta or crusty bread to carry any tomato sauce left on the plate. Keep the accompaniment straightforward so the cauliflower remains the focus.

Recipe notes & tips

• Cut through the cauliflower core so the slices are less likely to fall apart.
• Keep the two coating bowls shallow and wide to make dipping and turning easier.
• Fry the slices in batches so they have room to brown.
• Use enough tomato slices to cover the cheese without piling them too thickly.
• If using the grill for extra colour, watch the cheese closely.

Variations

• Use gluten-free crumbs: swap in gluten-free breadcrumbs for the Italian-style ones.
• Choose marinara: use jarred marinara in place of tomato sauce.
• Add fresh herbs: scatter chopped basil over the finished dish.
• Vary the tomato: use ripe, thinly sliced tomatoes for a fresh, juicy topping.
• Serve with pasta: add a simple pasta side to make the meal more substantial.

Common mistakes to avoid

• Slices fall apart: cut through the core and handle the cauliflower gently as you coat it.
• Pale coating: wait for the oil to shimmer before adding the slices.
• Crowded pan: fry in batches so the cauliflower can brown rather than steam.
• Soggy topping: use a light layer of sauce instead of covering the coating heavily.
• Cheese gets too dark: grill only briefly and keep the cauliflower under close watch.

How to store

Store cooled leftovers in a covered container in the fridge and eat within 3 days. Reheat in the oven until hot; this helps the coating regain some crispness. The coating may soften during storage.

Frequently asked questions