Go Back
–+ servings
casserole dish of cauliflower parmesan casserole

Cauliflower Parmesan Bake

This Cauliflower Parmesan Bake is proof that healthy eating can be flavorful, satisfying, and incredibly delicious. It's a healthy comfort food with all the right moves.
No ratings yet
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 1 hour
Course Main Course
Cuisine American/Italian
Servings 4
Calories 471 kcal

Ingredients
  

  • 1 medium cauliflower sliced lengthwise
  • 1 cup all-purpose flour
  • salt and pepper to taste
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 cups breadcrumbs
  • 2 eggs
  • 2 ½ cups tomato sauce
  • 1 large ball fresh mozzarella
  • ⅓ cup shredded parmesan
  • basil leaves
  • olive oil for frying

Instructions
 

  • Preheat the oven to 200C/400F.
  • In a bowl or a  deep plate combine flour with salt, pepper, garlic powder and onion powder.
    1 cup all-purpose flour, salt and pepper to taste, 1 teaspoon garlic powder, 1 teaspoon onion powder
    making the dredge to make cauliflower parmesan casserole
  • Dredge cauliflower pieces in flour, then dip into whisked eggs and cover in breadcrumbs.
    1 medium cauliflower, 2 eggs, 2 cups breadcrumbs
    dredging cauliflower florets to make cauliflower parmesan casserole
  • Heat olive oil in a large skillet over medium heat. Brown cauliflower florets on both sides.
    olive oil for frying
    frying cauliflower parmesan to make a parmesan cauliflower casserole
  • Spread ⅔ of tomato sauce on the bottom of a baking pan of choice, spread cauliflower florets on top, add dollops of tomato sauce, layer pieces of mozzarella on top, sprinkle with parmesan.
    2 ½ cups tomato sauce, 1 large ball fresh mozzarella, ⅓ cup shredded parmesan
    layering marinara sauce and fried cauliflower florets to make a cauliflower parmesan casserole
  • Bake for 30-35 minutes. Top with basil leaves before serving.
    basil leaves

Nutrition

Serving: 1gCalories: 471kcalCarbohydrates: 80gProtein: 21gFat: 9gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 0.01gCholesterol: 89mgSodium: 1.344mgPotassium: 1.084mgFiber: 9gSugar: 12gVitamin A: 856IUVitamin C: 80mgCalcium: 246mgIron: 7mg
Keyword bake, casserole, cauliflower, parmesan
Tried this recipe?Let us know how it was!