Roasted Cauliflower Parmesan – Keto

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Try this Roasted Cauliflower Parmesan (Parmigiana). It’s easy and probably one of the tastiest ways to prepare cauliflower. The fresh cauliflower is roasted with olive oil until lightly caramelized and then topped with the most delicious marinara cheese sauce and parmesan. For the finish, the cauliflower is briefly put under a broiler until the cheese is bubbly and golden to perfection! 

When you have the perfect balance of nutritious cauliflower and delicious in every bite, it’s easy to eat healthily and stick to keto diet.

 

cauliflower

 

The fresh cauliflower is roasted with olive oil until lightly caramelized and then topped with the most delicious marinara cheese sauce and parmesan. For the finish, pop everything under a broiler until the cheese is bubbly and golden to perfection!

cauliflower parmesan as a main or a side…

I love this healthy cauliflower recipe. First, it is super easy to prepare, and you can feed a crowd in no time. This rich and flavourful gluten-free cauliflower dish can be served as a main with a salad or over rice, such as this Saffron Rice with Mint and Caramelized Onions, keeping it a vegetarian meal. Or, you can enjoy this roasted cauliflower as a side to your favourite protein.

 

cauliflower parmesan, keto

 

the marinara cheese sauce…

Honestly, this marinara cheese sauce is what this roasted cauliflower parmesan meal is all about. You will need a splash of extra virgin olive oil, fresh tomatoes, garlic, basil, milk or cream, and mozzarella cheese to make the sauce.

 

tomato garlic

 

The tomatoes are first briefly sautéed in heart healthy extra virgin olive oil with garlic and basil. Then the milk or cream with cheese is added and cooked until the cheese has melted. The sauce is ready now to top the caramelized cauliflower.

 

tomato garlic basil

 

We recommend making a double batch of the marinara cheese sauce to jazz up next week’s meals and healthy veggie sides.

 

marinara cheese sauce

 

for the final touch….

Now that the cauliflower is cooked to perfection, the most flavourful marinara cheese sauce is poured over the cauliflower and then topped with parmesan. For the final touch, pop the cauliflower under a broiler for a couple of minutes, and the roasted cauliflower parmesan dish is ready. 

 

roasted cauliflower parmesan, keto

 

Next time you crave a creamy gluten-free Italian pasta dish such as this Gluten-Free One Pot Creamy Tomato Pasta Bake, but think you should stick to a lighter veggie version, try this keto roasted cauliflower parmesan dish. This gluten-free and grain-free veggie meal is satisfying even for big appetites and acceptable for the keto diet. Enjoy!

Ingredients

  • 1 large head cauliflower, trimmed and broken into florets
  • 2 Tbsp. Extra virgin olive oil
  • Sea salt and GF ground black pepper to taste
  • MARINARA CHEESE SAUCE
  • 2 tsp. Extra virgin olive oil
  • 1 large tomato, diced 
  • 1 garlic clove, finely chopped
  • 1 Tbsp. GF dry basil
  • 2 cups cream or milk
  • 2 cups shredded mozzarella cheese
  • 3/4 cup parmesan cheese
  • Optional toppings: chopped fresh herbs, such as basil or flat Italian parsley
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    Instructions

  • Preheat oven to 425 F
  • Line a large rimmed baking sheet with parchment paper
  • Arrange cauliflower on the baking sheet. The cauliflower pieces should be touching. Drizzle with olive oil and season with salt and pepper. Roast for 25 - 30 minutes until the cauliflower is lightly caramelized
  • Meanwhile, prepare the marinara cheese sauce. Heat the olive oil in a small saucepan over medium heat. Add tomatoes, garlic and basil and cook until the tomatoes start to soften, stirring as needed. About 3 minutes
  • Add cream/milk and 2 cups of mozzarella cheese. Cook just until the cheese has melted
  • Pour the sauce over cauliflower and sprinkle with parmesan. Change the oven temperature to broil, and broil the cauliflower until the cheese starts to turn golden. About 2 - 3 minutes. Serve hot with fresh herbs
  • Leave a Comment

    2 Responses to Roasted Cauliflower Parmesan – Keto

    • Nery April 9, 2021

      hi, very interesting recipe I’ll try it.
      Only a note…Parmigiana in Italy is a typical dish with aubergines, Parmigiano is the mythical Italian cheese 🙂

      • Kristina April 10, 2021

        aww, thank you for the info

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