Parmesan-Crusted Smashed Cauliflower Recipe

Name: Parmesan-Crusted Smashed Cauliflower
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 6
Ingredients: 1 medium (2 1/2 pound) head cauliflower, cut into medium to large florets (about 6 cups); 1/2 cup tap water; 3 ounce Parmesan cheese, finely shredded (about 1 cup), divided; 1 tablespoon olive oil; 1 teaspoon kosher salt; 1/2 teaspoon garlic powder; 1/2 teaspoon onion powder; 1/4 teaspoon black pepper; Chopped fresh flat-leaf parsley; Ranch dressing, for dipping (optional)

Cook Time: 30 minutes

If the TikTok-famous Parmesan-Crusted Roasted Potatoes have made their way to your table, then this Parmesan-Crusted Smashed Cauliflower is your next must-try. It brings a fresh, vegetable-forward twist to the trend, combining crispy, cheesy edges with tender, savory cauliflower.

In this recipe, cauliflower florets are steamed to tender perfection, then lightly smashed to create the ideal surface for crisp, golden Parmesan cheese skirts, as our Test Kitchen calls them. The result is an irresistible combination of textures: the crunch of crispy Parmesan paired with perfectly seasoned, melt-in-your-mouth cauliflower. This dish is a lighter, nutrient-packed alternative to traditional roasted sides, but its bold flavors and snackable bites will appeal to everyone at the table.

Ingredients (6 Servings)

1 (2 1/2 pound) head cauliflower, cut into medium to large florets
1/2 cup water
1 cup finely shredded Parmesan cheese, divided
1 tablespoon olive oil
1 teaspoon kosher salt
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon freshly ground black pepper
Chopped fresh flat-leaf parsley
Ranch dressing, for dipping (optional)

Directions

Step 1: Preheat your oven to 425F (220C). Line a large rimmed baking sheet with parchment paper and set it aside.

Step 2: Place the cauliflower florets in a large microwave-safe bowl. Add the water and cover the bowl with plastic wrap. Microwave on HIGH for about 4 minutes, or until the cauliflower is just tender enough to pierce with a knife. Drain well, then wipe the bowl clean and return the cauliflower to it.

Step 3: Sprinkle 1/2 cup of Parmesan cheese in an even layer over the prepared baking sheet. Add olive oil, salt, garlic powder, onion powder, and pepper to the cauliflower. Toss everything until the cauliflower is evenly coated.

Step 4: Place the cauliflower in an even layer on top of the Parmesan cheese on the baking sheet. Use a heavy-bottomed glass or jar to gently smash each cauliflower floret, being careful not to break them apart completely.

Step 5: Evenly sprinkle the remaining 1/2 cup of Parmesan over the smashed cauliflower florets.

Step 6: Bake in the preheated oven for 25 to 30 minutes, or until the Parmesan is crispy and golden brown. If needed, break the florets apart for easier serving.

Step 7: Garnish with chopped parsley and serve with ranch dressing for dipping, if desired.

Nutrition Facts (per serving)

Calories: 242
Total Fat: 21g (27% DV)
Saturated Fat: 5g (25% DV)
Cholesterol: 22mg (7% DV)
Sodium: 796mg (35% DV)
Total Carbohydrates: 8g (3% DV)
Dietary Fiber: 2g (8% DV)
Sugars: 3g
Protein: 7g (14% DV)
Vitamin C: 42mg (47% DV)
Calcium: 168mg (13% DV)
Iron: 1mg (3% DV)
Potassium: 192mg (4% DV)

* Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Parmesan-Crusted Smashed Cauliflower Recipe

History and Origin

The concept of "smashed" vegetables, particularly cauliflower, has gained popularity as part of a broader trend toward healthier, plant-based alternatives to traditional comfort foods. This recipe is inspired by Parmesan-Crusted Roasted Potatoes, which themselves became widely popular through social media platforms like TikTok and Instagram. The idea of using cauliflower as a lighter substitute for potatoes offers a fresh approach to the classic roasted vegetable side dish, making it suitable for those following low-carb or gluten-free diets.

Regional Variations

Parmesan-Crusted Smashed Cauliflower has no specific regional origin, but its ingredients and technique are commonly found in Mediterranean and American cuisine. Parmesan, a key ingredient in this recipe, is an Italian cheese, widely used in Italian cooking. While the cauliflower itself is a versatile vegetable used globally, the method of "smashing" and baking with a crispy Parmesan crust is a modern take, blending traditional Mediterranean flavors with contemporary cooking trends.

How This Dish Differs from Similar Recipes

What sets Parmesan-Crusted Smashed Cauliflower apart from other cauliflower dishes, like roasted or mashed cauliflower, is the crispy, golden Parmesan crust that forms during baking. Unlike mashed cauliflower, which is creamy and soft, this dish offers a satisfying contrast of textures the tender cauliflower underneath with a crisp, cheesy exterior. Additionally, the use of olive oil, garlic powder, and onion powder gives it a deeper, savory flavor that enhances the natural taste of the cauliflower. This combination makes it an irresistible side dish, perfect for those looking for a healthier, yet indulgent, alternative to traditional potato sides.

Where Its Usually Served

Parmesan-Crusted Smashed Cauliflower is typically served as a side dish in American and Mediterranean-inspired meals. It pairs wonderfully with grilled meats, roasted chicken, or even as part of a vegetarian feast. Due to its versatility, it can be a main attraction in a plant-based meal, often enjoyed with a dipping sauce like ranch or tahini for extra flavor. It is also popular for gatherings or holiday dinners as a healthier option compared to traditional potatoes.

Interesting Facts

Cauliflower is a cruciferous vegetable, known for its numerous health benefits, including being high in fiber, antioxidants, and vitamins.
This dish has become a favorite among health-conscious eaters, as cauliflower is a great low-carb alternative to starchy vegetables.
Parmesan cheese is rich in calcium and protein, making this dish not only tasty but also a source of essential nutrients.
The trend of smashed vegetables began as a creative way to make vegetables more appealing by creating a crunchy texture, often topped with cheese or other flavor enhancers.

FAQ about Parmesan-Crusted Smashed Cauliflower Recipe

Yes, you can use frozen cauliflower. However, make sure to thaw and drain it thoroughly to avoid excess moisture. You may also need to adjust the cooking time slightly.

Yes, you can prepare the cauliflower and season it ahead of time. After smashing, store it in the refrigerator for up to 24 hours before baking. When ready, bake it as instructed in the recipe.

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, you can place it back in the oven at 350°F (175°C) for about 10 minutes to crisp it up again.

While Parmesan provides a unique flavor, you can substitute it with other cheeses such as Pecorino Romano, Asiago, or a blend of Italian cheeses. Keep in mind that the flavor and texture might vary slightly.

This recipe is naturally gluten-free as it does not include any wheat-based products. Just ensure that your Parmesan cheese and any optional ranch dressing are gluten-free.

Yes, you can freeze the cauliflower after it has been baked. Allow it to cool completely, then store it in an airtight container or freezer bag. It can be frozen for up to 2 months. To reheat, bake it at 375°F (190°C) until heated through and crispy.

This dish pairs wonderfully with grilled meats, roasted chicken, or a fresh salad. You can also serve it with a side of ranch or another dipping sauce of your choice for extra flavor.

For extra crispiness, you can broil the cauliflower for the last 2-3 minutes of baking. Keep a close eye on it to prevent burning.