Crispy Parmesan Smashed Cauliflower
Crispy Parmesan Smashed Cauliflower delivers tender florets with crunchy, cheesy edges and a whisper of garlic and onion. The contrast of creamy interiors and a salty Parmesan crust makes it a standout side for weeknight dinners or gatherings, especially with a cool ranch dip on the side. Serve it hot to enjoy the best texture and aroma.
- Prep15 mins
- Cook30 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Crispy Parmesan Smashed Cauliflower, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 59 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 24
- Heart Health
- 72
- Metabolic
- 27
- Digestive
- 20
- Inflammatory
- 51
- Performance
- 46
- General Wellness
- 1
Gather all ingredients. Preheat the oven to 425 degrees F (220 degrees C). Line a large rimmed baking sheet with parchment paper; set aside.
- 2
Place the cauliflower in a large microwave-safe bowl. Add water; cover with plastic wrap. Microwave on HIGH until the stalks are just tender enough to pierce with a paring knife, about 4 minutes. Drain well. Wipe the bowl clean and return the drained cauliflower to the bowl.
- 3
Sprinkle 1/2 cup Parmesan cheese in an even layer over the prepared baking sheet.
- 4
Add the oil, salt, garlic powder, onion powder, and pepper to the cauliflower; toss until evenly coated. Arrange in an even layer on top of the Parmesan cheese on the baking sheet.
- 5
Use a heavy-bottomed glass or jar to smash the cauliflower florets, taking care not to break them completely apart. Sprinkle evenly with the remaining 1/2 cup Parmesan.
- 6
Bake in the preheated oven until the cheese is crispy and golden brown, 25 to 30 minutes.
- 7
Break apart if needed. Garnish with parsley and serve with ranch dressing, if desired. Recipe developed by Melissa Gray.
- Calories 108.19 kcal Moderate 5%
- Protein 7.48 g Moderate 15%
- Carbohydrate 6.53 g 2%
- Total Fat 6.23 g Moderate 8%
- Saturated Fat 2.42 g Moderate 12%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 12.61 mg Low Source 4%
- Sodium 413.77 mg Moderate 18%
- Dietary Fiber 3.36 g Moderate 12%
- Total Sugars 2.98 g --
- Added Sugars 0.83 g Low Source 2%
- Calcium 201.68 mg Moderate 16%
- Iron 1.0 mg Low Source 6%
- Potassium 217.78 mg Low Source 5%
- Vitamin A 73.42 mcg Low Source 8%
- Vitamin C 65.34 mg Good Source 73%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Garlic 🧄
- Onions 🧅
About This Recipe
Crispy Parmesan Smashed Cauliflower is made with 10 ingredients and serves 6. It takes about 45 mins and is rated easy. Key ingredients include Black Pepper, Cauliflower, Fresh Parsley, and Garlic Powder. Each serving provides about 108.19 kcal.
Recipe Questions
- What is Crispy Parmesan Smashed Cauliflower made of?
- The main ingredients are Black Pepper, Cauliflower, Fresh Parsley, Garlic Powder, Olive Oil. The full list of 10 is above.
- How long does it take to make Crispy Parmesan Smashed Cauliflower?
- About 45 mins in total: 15 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 108.19 kcal. The full nutrition breakdown is above.
- Is Crispy Parmesan Smashed Cauliflower easy to make?
- This recipe is rated easy, with 10 ingredients and 7 steps.
- Is Crispy Parmesan Smashed Cauliflower healthy?
- Crispy Parmesan Smashed Cauliflower has an easyChef Pro health score of 47/100. Per serving, it provides 108.19 calories and 7.48 g of protein, or 15% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 413.77 mg (18% of the Daily Value) and saturated fat at 2.42 g (12% of the Daily Value). It contains Milk, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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