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Parmesan-Crusted Smashed Cauliflower

"These are so snackable and crispy!"

Golden parmesan-crusted smashed cauliflower garnished with parsley on a blue platter with a serving spoon
Prep Time:
15 mins
Cook Time:
30 mins
Total Time:
45 mins
Servings:
6 (serving size: about 1 cup)
Jump to Nutrition Facts

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

Original recipe (1X) yields 6 (serving size: about 1 cup) 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

  1. Gather all ingredients. Preheat oven to 425 degrees F (220 degrees C). Line a large rimmed baking sheet with parchment paper; set aside.

    Ingredients for smashed cauliflower including cauliflower florets, cheese, and spices

    Dotdash Meredith Food Studios

  2. Place cauliflower in a large microwave-safe bowl. Add water; cover with plastic wrap. Microwave on HIGH until stalks are just tender enough to pierce with a paring knife, about 4 minutes. Drain well. Wipe bowl clean and return drained cauliflower to bowl.

    Cauliflower florets in a bowl covered with plastic wrap being pierced by a fork

    Dotdash Meredith Food Studios

  3. Sprinkle 1/2 cup Parmesan cheese in an even layer over the prepared baking sheet.

    Hand spreading shredded parmesan cheese on a parchment-lined baking sheet

    Dotdash Meredith Food Studios

  4. Add oil, salt, garlic powder, onion powder, and pepper to cauliflower; toss until evenly coated. Place in an even layer on top of the Parmesan cheese on the baking sheet.

    Cauliflower florets being placed on shredded parmesan on a baking sheet

    Dotdash Meredith Food Studios

  5. Use a heavy-bottomed glass or jar to smash cauliflower florets, taking care not to break them fully apart. Sprinkle evenly with remaining 1/2 cup Parmesan.

    Cauliflower florets being pressed flat on a baking sheet with a glass

    Dotdash Meredith Food Studios

  6. Bake in the preheated oven until cheese is crispy and golden brown, 25 to 30 minutes.

    Crispy golden smashed cauliflower with melted parmesan fresh out of the oven

    Dotdash Meredith Food Studios

  7. Break apart if needed. Garnish with parsley and serve with ranch dressing, if desired.

    Hand garnishing Parmesan-Crusted Smashed Cauliflower with fresh parsley on a baking sheet

    Dotdash Meredith Food Studios

Nutrition Facts (per serving)

242 Calories
21g Fat
8g Carbs
7g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 242
% Daily Value *
Total Fat 21g 27%
Saturated Fat 5g 25%
Cholesterol 22mg 7%
Sodium 796mg 35%
Total Carbohydrate 8g 3%
Dietary Fiber 2g 8%
Total Sugars 3g
Protein 7g 14%
Vitamin C 42mg 47%
Calcium 168mg 13%
Iron 1mg 3%
Potassium 192mg 4%

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

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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