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Crispy Garlic Parmesan Cauliflower

Published July 01, 2019
Kate Sullivan

Written By: Kate Sullivan, MS

Kate holds a MS in Business Psychology and is currently a PHD researcher in Well-Being and Performance Psychology.

crispy-garlic-parmesan-cauliflower
<article itemscope itemtype="http://schema.org/Recipe"> <section itemprop="description"> <p>For an unassuming white sphere, cauliflower packs a lot of punch in the kitchen! Blitz it in the food processor and you have the perfect keto substitution for starchy rice. Boil and mash it with cream and butter and you’d never miss mashed potatoes. Or roll it in a healthy, crunchy coating before oven roasting to get a finger-licking, craveable appetizer (or side dish) like this one!</p> </section> <section> <header>Crazy about Cauliflower</header> <p>Beyond its gut-healthy fiber and loads of antioxidants, cauliflower has several significant nutrient payloads to help you feel your best. It’s incredibly high in choline, a nutrient many of us are deficient in. Choline helps your body build strong cell walls, synthesize DNA, and maintain a healthy metabolism. Plus, it contributes to good brain and nervous system function by helping your body manufacture key neurotransmitters. Just one cup of cauliflower can give you up to 11% of your RDA of this crucial nutrient! </p> </section> <section> <header>That Wonderful Stinking Rose</header> <p>Sometimes referred to as the “stinking rose,” garlic has a very recognizable flavor and appears in cuisine around the world. Using both fresh garlic and garlic powder here intensifies the pungent taste and doubles down on nutrients. The antioxidants in garlic have a range of important effects on the body. Garlic can lower your LDL (bad) cholesterol by up to 15%, helping prevent heart disease. It may also help improve your workouts! Studies show garlic can reduce peak heart rate and improve your exercise capacity by up to 12%.</p> </section> <hr class="divider-15 divider-thick mx-auto"> <section class="recipe"> <header itemprop="name">Crispy Garlic Parmesan Cauliflower</header> <div class="prep"> <span> <meta itemprop="prepTime" content="PT15M">Prep Time: 10 minutes</span> <span> <meta itemprop="cookTime" content="PT35M">Cooking Time: 30 minutes</span> <span> <meta itemprop="recipeYield">Serves: 6</span> </div> <div class="sub-head">Ingredients:</div> <ul class="ingredients no-bullet"> <li itemprop="recipeIngredient">1 medium cauliflower </li> <li itemprop="recipeIngredient">&frac12; cup (1 stick) grass-fed butter, melted</li> <li itemprop="recipeIngredient">2 garlic cloves, minced</li> <li itemprop="recipeIngredient">&frac12; cup almond meal</li> <li itemprop="recipeIngredient">&frac12; cup golden flax meal</li> <li itemprop="recipeIngredient">&frac14; cup chia seeds</li> <li itemprop="recipeIngredient">&frac12; cup grated Parmesan cheese</li> <li itemprop="recipeIngredient">&frac12; teaspoon dried oregano</li> <li itemprop="recipeIngredient">&frac12; teaspoon garlic powder</li> <li itemprop="recipeIngredient">&frac14; teaspoon onion powder</li> <li itemprop="recipeIngredient">&frac14; teaspoon salt</li> <li itemprop="recipeIngredient">&frac14; teaspoon black pepper</li> </ul> <hr class="divider-50 divider-medium"> <div class="sub-head">Instructions:</div> <ol itemprop="recipeInstructions"> <li>Preheat oven to 400&deg;F. Line a large baking sheet with parchment paper or aluminum foil.</li> <li>Remove cauliflower leaves, then cut the cauliflower into florets. Try to keep the florets roughly the same size, chopping large florets in half or quarters if needed. </li> <li>In a small bowl, stir together the melted butter and minced garlic.</li> <li>In another bowl, stir together the almond meal, flax meal, chia seeds, grated Parmesan, oregano, garlic powder, onion powder, salt, and black pepper.</li> <li>Dip each cauliflower piece into butter, then dip into the coating mixture, turning to coat well.</li> <li>Repeat with all cauliflower pieces, placing them on the prepared baking sheet once coated.</li> <li>Roast for 30-35 minutes or until the cauliflower turns golden brown, turning once after about 15 minutes.</li> <li>Enjoy as a side dish, or dip into <a target="_blank" href="https://www.warriormade.com/content/diet/dairy-free-keto-ranch-dressing/" rel="noreferrer">Keto Ranch Dressing</a> for a snack or appetizer.</li> </ol> </section> </article>
Nutrition Facts

Serves 1


Calories

331


Amount Per Serving

Total Fat

27.7 g

Sodium

218 mg

Carbohydrate

14.2 g

Sugar

2.4 g

Dietary Fiber

8.3 g

Protein

10.6 g


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

Serves 1


Calories

331


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

Amount Per Serving

Total Fat

27.7 g

Sodium

218 mg

Carbohydrate

14.2 g

Sugar

2.4 g

Dietary Fiber

8.3 g

Protein

10.6 g

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