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Cauliflower steak parmesan:

This cauliflower steak parmesan is the perfect meatless Monday meal to add to your rotation. It is a great prep ahead meal, it is super easy to prepare, and only requires a few ingredients you most likely have in your pantry.

Why cauliflower?

I have found that cauliflower makes a great substitute for meatless options. And to be honest, even the biggest carnivores dig this meatless option. So don’t knock it until you try it friends!

Is this vegan?

I went with a vegetarian option since I didn’t have time to make it to Whole Foods market to pick up my favorite vegan “cheese” from Violife. But this dish can easily be made vegan, by swapping out the cheese with your favorite plant based cheese.

Ingredients you will need:

  1. Cauliflower
  2. Olive oil
  3. Everything Nut crumbs (substitute: panko bread crumbs, regular bread crumbs, almond meal with seasonings)
  4. Tomato sauce of your choice (I used Primal Kitchen Foods Tomato Basil)
  5. Slices of cheese (use a plant based version for vegan option. My favorite brand is Violife for vegan option)
  6. Pasta of choice (I used Jovial Foods Grain Free Cassava Penne pasta)
  7. Grated Pecorino Romano cheese (substitute plant based version for vegan option)
  8. Fresh cilantro or basil
  9. Chili flakes

How to prepare the cauliflower steaks:

First, cut the whole head of cauliflower in half. And then slice into 1 inch thick steak like pieces. Next, brush olive oil to both sides of the cauliflower steaks, season with salt and pepper, nut crumbs to both sides of the cauliflower. And bake 400 F for 20 minutes, flip, and bake another 20 minutes.

What if I don’t have the nut crumbs?

If you don’t have the Everything nut crumbs don’t worry! Simply use your favorite bread crumb mixture and add in some everything but the bagel seasoning. Or use some almond meal and everything but the bagel seasoning, mix it all up, to make your own version. But you could also blend up your favorite nut mixture in a food processor and make your own nut crumb too.

Topping the baked cauliflower:

Once the cauliflower is done baking, top each piece with tomato sauce, place slice of cheese on top, and broil for a few minutes, or until the cheese is melted. But keep an eye on them so that the cheese doesn’t burn while broiling. And then top with pecorino romano cheese, fresh cilantro or basil, and some chili flakes.

What do I serve the cauliflower parmesan with?

Feel free to enjoy the cauliflower parmesan on top of your favorite pasta, by themselves, in a salad, or even sandwiched between your favorite bread. The possibilities are endless and that is why I love meal prepping this dish for the week.

Can I meal prep this ahead of time?

Yes, this is a great prep ahead meal option. Simply prep everything either on Sunday and bake and cook pasta. But you can also prep it all night before and the next day just bake and cook pasta.

How to store leftovers:

I store everything individually in glass Tupperwares. The baked cauliflower, plain pasta, and pasta sauce.

How do I reheat if prepping ahead?

And to reheat, simply add the cauliflower to convection oven and reheat 400 F for about 10 minutes. For the pasta, I prefer leaving the sauce off if prepping ahead of time. And the night I plan on eating, I reheat the pasta and pasta sauce in a sauce pan until warmed through (about 5-6 minutes on medium low heat).

Cauliflower Steak Parmesan


  • 1 medium head of cauliflower
  • 4 Tbsp olive oil
  • 1/3 cup Everything Nut Crumbs substitute: bread crumbs, panko bread crumbs, almond meal
  • Salt + pepper to taste
  • 1/4 cup tomato basil tomato sauce substitute whatever type of tomato sauce you like
  • Slices of cheese substitute plant based cheese for vegan version
  • 1 8 oz box grain free cassava pasta substitute any type of pasta you like
  • 1 Tbsp grated Pecorino Romano cheese substitute plant based cheese for vegan version
  • Fresh cilantro or basil
  • 1/4 tsp chili flakes



  • Wash and pat dry your cauliflower
  • Cut the cauliflower in half and then cut into 1 inch thick pieces (carefully)
  • With a brush, brush olive oil over both sides
  • Sprinkle salt + pepper on both sides
  • Add nut crumbs to both sides
  • Bake 400 F for 20 minutes and carefully flip and cook another 20 minutes
  • Add tomato sauce to each piece, top with a slice of cheese, and broil for 3-4 minutes, or until cheese is nice and melted. Keep an eye on on them so the cheese doesn’t burn
  • Top with grated Pecorino Romano cheese, cilantro, chili flakes
  • Serve with your favorite cooked pasta


Note: Want to make this dish vegan? Substitute the cheese with your favorite plant based cheese to make this dish 100% vegan