Cauliflower Parmesan with Zucchini Noodles

For meatless Monday, I wanted to make a healthy dish that’s also budget friendly. So, it screamed cauliflower to me. It’s cheap and can be made into just about anything. You can mix cauliflower into smoothies, into desserts and it can transform just about any kind of dinner (especially this one)!

In addition to using budget-friendly cauliflower, I also went with dried herbs here instead of fresh given it’s winter and fresh are more expensive in the winter.

The amazing part of this dinner is that I didn’t miss the chicken or the pasta at all. Not. One. Bit. Seriously. And I will be the first to admit, I wasn’t super excited about this dinner. But, it changed my mind and even got Trevor saying how much he loved it!

Cauliflower Parmesan with Zucchini Noodles

  • Servings: 4
  • Difficulty: easy
  • Print


  • 1 large head cauliflower, outer leaves removed, stem intact, rinsed and dried
  • 1/2 cup milk (any kind)
  • 1/2 cup water
  • 1/4 cup grated Parmesan cheese
  • 1/2 cup almond flour (you should still have some leftover from doing whole30)
  • 2 teaspoons garlic powder
  • 2 teaspoons onion powder
  • 1 teaspoon dried oregano
  • Salt and pepper, to taste
  • 1/2 cup homemade (or store-bought) marinara sauce (homemade is cheaper)
  • 1 cup shredded mozzarella cheese
  • 2 medium zucchinis, spiralized


  1. Preheat the oven to 450 degrees. Line a baking sheet with parchment paper.
  2. Slice the cauliflower lengthwise from the center into two 1” pieces and set aside (mine ended up falling apart into pieces, so I just used it as it fell).
  3. In a medium bowl, whisk together almond milk, water, Parmesan, flour, garlic powder, onion powder, oregano, salt and pepper. Transfer the mixture to a shallow baking dish that will fit the cauliflower steaks. Dredge the steaks through the mixture and coat them well, patting the mixture into the crevices of the cauliflower. Place the dredged cauliflower steaks onto the baking sheet and bake for 20 minutes. Flip and bake for another 10 minutes or until fork tender and golden brown.
  4. While cauliflower bakes, spiralize the zucchini. Heat a large non-stick skillet over medium-high heat. Once oil is shimmering, add the zucchini noodles. Toss and cook for 5 minutes or until noodles are wilted and cooked. Set aside on two plates, garnish with Parmesan cheese (about a teaspoon per plate) and cover to keep warm.
  5. Once cauliflower is done baking, remove from the oven and pre-heat the broiler on high. Top each cauliflower steak with marinara sauce and then top with mozzarella cheese.
  6. Transfer the cauliflower to the oven and broil for 1-2 minutes or until mozzarella starts bubbling. Remove from the oven and serve the cauliflower with the zucchini noodles. Enjoy! 

Adapted from:

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