Cauliflower Parmesan

  • Author: Fork & Beans
  • Prep Time: 15 mins
  • Cook Time: 25 mins
  • Total Time: 40 mins
  • Yield: 4 Cauliflower Cutlets 1x


Go meatless tonight by replacing chicken with cauliflower in my own version of Cauliflower Parmesan. You won’t even miss the chicken!



Flour coating:

  • 1 Tbsp. flax seed meal + 2 Tbsp. warm water, thickened
  • 1/3 c. gluten-free flour
  • 1/4 c. water

Bread Crumb Coating:

  • 1 c. gluten-free Panko crumbs
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1/2 tsp dried thyme
  • 1/2 tsp salt

Other ingredients:

  • 4 thick slices cauliflower, cutlet form (slice from the middle where the stem is to keep intact)
  • 4 servings of gluten free pasta
  • mozzarella cheese (use nondairy, if needed)
  • Favorite jar of spaghetti sauce
  • oil for frying


  1. Preaheat oven to 450 degrees.
  2. In a shallow dish combine the flour coating ingredients.
  3. In another shallow dish, whisk together the ingredients for the bread crumbs.
  4. Dip each cauliflower cutlet gently into the flour coating first and then into the bread crumbs until completely coated. Be gentle when moving the cauliflower. You might want to use a spatula to move from one dish to the next and use a spoon to coat instead of flipping over.
  5. Heat up 1/4 c. olive oil in a skillet over medium-high heat until hot and cook each side of the cauliflower until nicely browned on both sides (approx 5-7 min on each side)*
  6. In a baking dish, place the marinara sauce in the bottom. Top with cauliflower slices and non-dairy cheese. Bake for 10-12 minutes or until the mozzarella is melted.
  7. Serve over cooked pasta (optional).


*If you want to bake the cauliflower instead of fry it, place the cutlets on a baking sheet lined with parchment paper. Lightly coat the tops of the cauliflower with cooking spray. Heat your oven to 375 degrees and cook for 10-15 minutes on each side or until nicely browned.