Gluten-Free Cauliflower Parmesan with Zucchini Noodles

gluten freevegetarian
Gluten-Free Cauliflower Parmesan with Zucchini Noodles

Gluten-Free Cauliflower Parmesan with Zucchini Noodles

Meatless Monday, I got ya.

I’ve tried so many ways to make a crispy, breaded cauliflower steak and I’ve always failed – it’s clumpy, soggy, and not crispy at all.

I’ve finally perfected it and I’m turning this breaded cauliflower into a cauliflower parmesan (a la chicken or eggplant parm) and serving it up with some zucchini noodles.

Gluten-Free Cauliflower Parmesan with Zucchini Noodles

Cauliflower continues to amaze me with its versatility – you can literally transform it into anything and everything. Cauliflower steaks with chimichurri, buffalo cauliflower bites, the possibilities really are amazing.

This Cauliflower Parmesan takes the cake though – it’s breaded using a healthy almond flour mixture (with Parmesan cheese, of course! – it’s a parmigiana!) and cooked at a high enough heat to crisp it up. Topped with a little marinara sauce, mozzarella and a dusting of Parmesan at the end with sliced fresh basil – this is going to revolutionize your Meatless Monday (or your Italian night!)

Gluten-Free Cauliflower Parmesan with Zucchini Noodles

I served it up with some simply sautéed zucchini noodles – I like cooking zucchini noodles in a nonstick skillet with no oil because they get slightly browned and charred which gives them a nice flavor. All they need is a dusting of Parmesan for flavor because with every bite of cauliflower parmesan, you’ll be getting loads of flavor.

I can’t wait to make this for Lu for dinner – he’s going to be blown away! Happy Monday, everyone – this is going to be a good week, I can feel it!

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Nutritional Information & Recipe

Cauliflower Parmesan with Zucchini Noodles

Prep Time20 mins
Cook Time40 mins
Total Time1 hr
Servings: 2


  • For the cauliflower:
  • 1 large head cauliflower outer leaves removed and stem intact, rinsed and patted dry
  • ½ cup almond milk
  • ½ cup water
  • ¼ cup grated Parmesan cheese + more to garnish
  • 1/2 cup almond flour
  • 2 teaspoons garlic powder
  • 2 teaspoons onion powder
  • 1 teaspoon dried oregano
  • ¼ teaspoon red pepper flakes + more to garnish
  • salt and pepper
  • ½ cup marinara sauce
  • 1 cup shredded mozzarella cheese
  • 2 basil leaves chiffonaded, sliced
  • For the noodles:
  • 2 medium zucchini Blade D, noodles trimmed


  • Preheat the oven to 450 degrees. Line a baking sheet with parchment paper.
  • Slice the cauliflower lengthwise from the center into two 1” pieces. The sides of the cauliflower will crumble and that’s okay, just reserve for future use (roast and use in veggie bowls, make buffalo cauliflower, make a cauliflower mash, etc.)
  • In a medium bowl, whisk together almond milk, water, Parmesan, flour, garlic powder, onion powder, oregano, red pepper flakes, 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 another 20 minutes or until fork tender and golden brown.
  • While cauliflower bakes, spiralize the zucchini on Blade D. Trim the noodles with clean kitchen shears. 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.
  • Once cauliflower is done baking, remove from the cauliflower from the oven and pre-heat the broiler on high. Top each cauliflower steak with marinara sauce and then top with mozzarella cheese.
  • Transfer the cauliflower to the oven and broil for 2-3 minutes or until mozzarella starts bubbling. Remove from the oven and immediately garnish with Parmesan, basil, red pepper flakes.
  • Serve the cauliflower steaks with the zucchini noodles.

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Mike King says:
What changes would I make to make this not gluten free. Thanks.
Ali Maffucci says:
Use regular breadcrumbs for breading!
Anonymous says:
Powerful message
Vasu says:
You can use breadcrumbs instead of the almond flour. This looks really good for a veg keto meal, but I'm not sure where we get 26 carbs from? Am I missing something? I will plug in the ingredients into another calc to see what I end up with.
Ali Maffucci says:
Cauliflower is very high in carbs!
Amanda says:
Cauliflower is actually not high in carbs Ali, in fact this is one of the best vegetables for keto meals, not sure where you get your information but its not correct.
Michelle says:
Cauliflower is high in carbs but low in net carbs, which is total carbs minus fiber. Fiber is an indigestible carb. Amanda, I hope it was not your intention but tone is a tricky thing on the internet and you came across a little rude. They are just carbs, after all.
Angela says:
So excited to try this. I don't eat chicken and I'm not a big eggplant fan, so parm is usually not something I can enjoy.
Helen says:
where do you use the almond flour in the recipe? Thanks :)
Carly Glazer says:
Hi Helen! We use it to coat the cauliflower!
Anonymous says:
Where does all the protein come from ?
Ali Maffucci says:
Cheese and the almond flour!
Ahaan says:
Not a cheat meal though. 20 minute preparation time is not bad at all. Would like to make this recipe.
Toni says:
Per your Meatless Monday email that brought me here, in the spirit of reducing air pollution and saving the earth, cheese (a meat industry by-product??) is not working for me. Would a substitution of nutritional yeast work instead? Thanks...
Susan says:
Hello Ali, Would like to make this for my uncle, who is eating Gluten Free, but is unable to eat Almonds. I have not worked with many different flours, Is there some other type flour that may be a substitute.
Carly Glazer says:
Hi Susan! We haven't tried any other flours for this recipe, but give it a try and let us know!
Tara says:
Wow. Ali, this recipe looks fantastic! Ignore the haters, I'm not sure why this thread seems to have brought out some negativity in others, but I just want to say thanks for yet another great vegetarian option!! Can't wait to try!
Carly Glazer says:
Hi Tara! Thanks for the support! Let us know how it turns out!
Sarah says:
Just wanted to say I made this last night and it is SO delicious. Thanks, Ali, for yet another tasty meal!
Carly Glazer says:
Hi Sarah! So happy you enjoyed this recipe!
Julie says:
I would have never thought of “cauliflower steaks”! Meat is becoming grosser and grosser to me......this recipe is brilliant. Thanks! Could I sub regular all purpose flour? Or would Panko be better? I have no gluten problems. I recently got a spiralizer and I’m addicted!
Carly Glazer says:
Hi Julie! Thank you! We haven't tried it with other flours, but if you try it with all purpose or panko let us know how it turns out!
Julie says:
Carly, thanks much for your reply. I think I sautéed the “steak” in seasoned brown butter which was delicious!, but I decided that cauliflower steaks are a total pain in the neck and not worth the trouble and mess, given how easy it is to make and eat cauliflower raw, steamed,sautéed, mashed, casseroled, etc.
Brenda says:
I just made this and Ali you out did yourself with this one. It was absolutely delicious. Thank you for the great recipe. Keep up the GOOD work.
Meg says:
Made this last night and WOW! I’m terrible at getting the cauliflower to stay in “steak” form so I ended up doing florets and they were delicious! My husband said the meal reminded him of spaghetti and meatballs :). Can’t wait to make again!
Carly Glazer says:
Hi Meg! What a great hack! Love this!
Valerie says:
Ali, I have to say that this dish was ABSOLUTELY AMAZING !!!!! My husband does not eat read meat and loves chicken parm so w were both excited to try this.....he loved it. Only thing, I didn’t have mozzarella cheese in the house and used Colby/jack instead and it was great. Thank you for such a great recipe :)
Carly Glazer says:
Hi Valerie! So happy this was enjoyed by all!

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