Tired of Meat? How About Trying Cauliflower Parmesan “Steaks”


One of the best things about being retired is having time to try new recipes. This Cauliflower Parmesan recipe was posted by a friend on Facebook. I made a couple of modifications because the recommended ingredients weren’t handy, and it is a long way to the grocery store from my house. But that’s what is great with this recipe – substitutions work great, and exact measurements are not necessary. and it was quick to make!

My husband George swears he is a vegetarian (when not running through the drive thru for a quick hamburger), so I thought he might enjoy this cauliflower “steak” recipe. He ate it up, but he did drink his Red Zinfandel wine even faster. I really liked it and am looking forward to having the leftovers for lunch. It’s low calorie, tasty and good for us!

Step One:

Preheat oven to 425 degrees. Slice a full head of cauliflower into generous one inch slices and baste or spray one side with olive oil. I prefer a sprayer; it gives a nice even coat and can use less oil. Place on a lined baking sheet or silicon pad (love those buggers). sprinkle oiled slices with salt, pepper and dried or finely minced fresh basil. I was out of fresh, and the dried worked fine.

Step Two:

Bake at 425 degrees for 35 minutes.

Step Three:

Remove from oven. Leave cauliflower on tray. Sprinkle minced garlic on each cauliflower steak and slather each with marinara sauce. Great use for leftover spaghetti sauce. If you eat meat, you could use a bolognese or even sliced sausage – whatever sounds good! Sprinkle green onions or whatever else you come up with. Olives and mushrooms sound good to me; oh, I wish I had thought of that when I made this! Next, top with cheese. I had some Parmesan and Pecorino Romano cheese, but you could use whatever sounds good. Mozzarella and Parmesan would be a nice blend. I don’t use a ton of cheese to save calories, but use however much seems good to you. Mine looked like this:

Step Four:

Return tray to oven and bake until sauce is hot and cheese is melted, approximately 8-10 minutes. Garnish with freshly minced parsley or basil leaves. Serve immediately and enjoy!


I couldn’t fit the glass of wine in the picture, but imagine a nice glass of red wine with this meal. Because the overall calories were low, I enjoyed a nice glass. Ahhhhh….



Full Head of Cauliflower

Olive Oil

Salt and Pepper to taste

2 tsp of dried basil (or finely minced fresh)

2 large cloves of minced garlic

1 cup of marinara or meat sauce

1/8 cup thinly sliced scallions

Scant 1/4 cup of mixed grated cheeses; Parmesan, pecorino, mozzarella (whatever you like)

3 tbsp minced parsley or fresh basil leaves

Preheat oven to 425 degrees. Slice head of cauliflower into one inch thick slices and place on lined cooking sheet. Baste tops of slices with olive oil, salt, pepper and basil. Bake for 35 minutes.

Remove from oven, leaving cauliflower on baking sheet. Sprinkle minced garlic on each slice and liberally spoon on marinara sauce, and sprinkle scallions and cheese. Return to oven and bake 8-10 minutes until sauce is hot and cheese melted.

Garnish with freshly minced parsley or fresh basil leaves.


Author: Traveling Grandma

As an aging mother of six and grandma to seven, travel was always a dream. Diapers, work and an eccentric high-maintenance husband just seemed to keep those trips a distant desire. Eventually, however, the kids potty trained, lived through the teenage angst years and left the nest to start their own families. Work still gets in the way for my husband, but it does help pay for the trips! Can't do much about the eccentric, high-maintenance husband; after 36 years I have reconciled that he will never pick up his underwear. He's my partner for life, travel companion and can always be counted on to do something totally odd. It makes for a good story, and besides - without his major financial contribution, we would sitting at home year after year, watching yet another rerun of NCIS. Due to a major health scare, I recently retired - and love retirement! I have always LOVED to cook. My love of food, and birthing those babies, led to an 85 pound weight gain. After joining a weight loss program, I shed the weight, went to work for them and found a new career. For me, it was a dream job. How many people can say they loved their job? I got to work together with people and help them live a healthy lifestyle, and lose weight. And it changed the way I cook! Instead of coating foods with fat and/or sugar, I've learned to bring out the real flavor in foods and keep them healthy. It's a joy to travel the world and explore new foods. I'm always on the lookout for different foods and willing to try almost anything. George, my husband, is always aghast at my choices. He's looking for a McDonald's while I'm trying to find the best local eatery. Checking out grocery stores and food forums in different countries is endless fun. Bringing back cooking ingredients keeps the memories alive every time they are used in a recipe back home. Paprika from Budapest, Sumac from Turkey, dried squid from Japan....what a lucky person I am to experience it all. Life is interesting everywhere, and there is always something humorous to be found, even in my own backyard of Mt Hood, Oregon. I love to journal and people have been telling me for years to become a writer. As Medicare is now a prominent part of my life, I figured this was as good a time as any. If I don't do it now, I'll be writing stories about my neighbors in the nursing home. A big trip will probably be whacking along in my walker to the day room to watch the Travel Channel. I take heart that Colonel Sanders started his finger lickin' fortune late in life because he wasn't afraid to try something new. So here I go!

5 thoughts on “Tired of Meat? How About Trying Cauliflower Parmesan “Steaks””

  1. We enjoy the grilled Cauliflower. We’ve had them 4 times since you posted the recipe. Thanks. ps. Miss you at Gateway WW, but that’s ok. Still in WW. Kris


  2. This looks SO yummy! Can’t wait to try it!

    On Wed, May 8, 2019 at 10:43 AM Traveling Grandma wrote:

    > Traveling Grandma posted: ” One of the best things about being retired is > having time to try new recipes. This Cauliflower Parmesan recipe was posted > by a friend on Facebook. I made a couple of modifications because the > recommended ingredients weren’t handy, and it is a long way t” >


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: