Cauliflower Parmesan

This recipe is a delicious veggie-focused substitute for Mac ‘n Cheese and a twist on Eggplant Parmesan. It takes a bit of time to prepare, but it’s well worth it and it freezes very well.

Serving size

¾ cup



Prep time: 20min
Cook time: 1hr 10min
Total: 1hr 30min


½ cup all purpose flour

4 large eggs, lightly beaten

1½ cups panko or plain unseasoned bread crumbs (Sodium Free)

Black Pepper, freshly grounded, to taste

1 medium head cauliflower, trimmed and cut into 2-inch florets

1½ cup sunflower or canola oil

4 cups sodium free tomato sauce

1 cup Parmigiano-Reggiano or Grana Padano cheese, grated

½ pound fresh mozzarella (low sodium), cut or torn into pieces

Sea salt, to taste (optional)

Nutrition Info

Makes: 12  Serving size: ¾ cup




31 g

Saturated Fat

6 g


79 mg


23 g


5 g


3 g


14 g


299 mg


263 mg


252 mg


447 mg


  1. Preheat oven to 400°F.
  2. Place flour, eggs and bread crumbs into three shallow bowls.
  3. Season the eggs with salt, if desired, and pepper.
  4. Dip a cauliflower floret in flour, then in the eggs, and then coat with breadcrumbs. Set aside on a platter.
  5. Repeat with each of the remaining florets.
  6. Heat a large skillet with the oil, over medium-high heat.
  7. When the oil is hot, cook the cauliflower florets in batches. Turn occasionally, until all sides become golden brown.
  8. Remove and drain florets on a platter lined with a paper towel.
  9. Ladle a thin layer of tomato sauce over the bottom of the baking pan. Sprinkle ⅓ of the Parmigiano-Reggiano cheese over the sauce.
  10. Arrange half the cooked cauliflower over the cheese. Top the layer evenly with half the mozzarella cheese.
  11. Add another layer with half the remaining sauce, then sprinkle with another ⅓ of the Parmigiano-Reggiano cheese. Add the remaining cauliflower for an additional layer and cover with the remaining mozzarella.
  12. Complete the layering with the last of the remaining sauce. Top with the last ⅓ of the Parmigiano-Reggiano cheese.
  13. Bake approximately 40 minutes. Serve and enjoy!
Recipe contributed by FamilyCook Productions

Want to make your own tomato sauce? Simply heat half an onion until translucent in olive oil. Add a couple cloves of garlic and cook to golden brown, and then add a 32-ounce can of crushed tomatoes. Cook for about 10-15 minutes until the flavors assimilate and you have your homemade tomato sauce!