One Pan Chicken Parmesan Cauliflower Steaks
The best way to create a complete low carb dinner that’s delicious and nutritious.
These really are my favorite dish ever because I don’t need to dirty a ton of pots and pans to make a complete meal, including my protein and vegetable all in one pan. I absolutely love the combination of flavors and you can use any sauce you prefer, pesto, marinara, roasted peppers or salsa.
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One Pan Chicken Parmesan Cauliflower Steaks
Ingredients
Cauliflower:
- 1 large head cauliflower, halved + then sliced into steaks
- 3 tbs olive oil
- garlic powder, onion powder, Italian Herb Seasonings, salt to taste
- 3 tbs pesto (or marinara)
- 3 chicken breasts
- 2 tbs olive oil
- onion powder, garlic powder, Italian Herb Seasonings, salt to taste
- 1/2 cup marinara sauce
- 1 cup shredded mozzarella
- 3 tbs grated Parmesan cheese
- Garnish: fresh parsley + chili pepper flakes
Instructions
- Preheat your oven to 425°F.
- In a baking dish or rimmed sheet pan, brush both sides of your cauliflower steaks with olive oil. Season both sides with the garlic powder, onion powder, Italian herbs and salt to taste. Bake for 15 minutes.
- Pat dry your chicken breasts and brush with a light drizzle of olive oil on both sides. Also season both sides generously with onion powder, garlic powder, Italian herbs seasoning and salt to taste.
- Top each cauliflower piece with 1 tablespoon pesto and spread out evenly. Add on the chicken to each piece, followed by the marinara. Sprinkle with the mozzarella evenly and then your grated parmesan. Bake for 25-30 minutes (time varies with thickness of chicken).
Nutrition
Calories: 735kcal | Carbohydrates: 19g | Protein: 64g | Fat: 45g | Saturated Fat: 12g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 22g | Trans Fat: 0.03g | Cholesterol: 180mg | Sodium: 1002mg | Potassium: 1832mg | Fiber: 6g | Sugar: 8g | Vitamin A: 843IU | Vitamin C: 141mg | Calcium: 336mg | Iron: 3mg
Making this tonight! Should I halve my chicken breast halves horizontally if they’re really big? About how many ounces would you say yours are? Thanks!
Hi Leslie, I saw this too late! You can and just adjust the bake time! I used thick pieces of chicken breasts
Winged it tonight and it was a big hit. Will definitely be making again! Thanks!
Looks amazing. What are the nutrient counts please? Calories, carbs, proteins, fat. Thanks
Thanks! will update now!
Did you update the nutrition facts?? I didn’t see them.
Looks yum – Nutritional info?
I’m probably not looking in the right place but I can’t location the nutrition breakdown for this recipe. Was it posted?
Hey Tea and Biscuits, thank you for bringing this to my attention. I have just updated the post to include the nutritional info. I hope you enjoy the dish!
Can you please give approximate nutrition information?
It was delicious,will make it again ❤️I used smaller chicken breasts with this recipe,the directions were spot on.
Omg this recipe was so good, I didn’t have mozzarella so used substituted with smoked gouda, it was so good and will be added to my regular rotation!
Thanks so much for sharing
This was so easy and delicious! I used chicken thighs because we prefer dark meat. My family voted that this one is definitely a “do over”. Thank you for sharing this recipe!
Absolutely delicious and so easy. My husband and I both licked the plate and had to debate over who got to take the leftovers to work haha.
I only used two large chicken breasts which I halved- turned out great!
Your amazing
Tried this recipe tonight and my hubby and I, our kids and their friend who is a picky eater and doesn’t eat vegetables loved it! This will be in our dinner rotation for sure. Super easy to make!
Absolutely FANTASTIC! Make It!
This was excellent! I only have 2 changes to make when I make it again, I won’t precook the cauliflower (it got kinda mushy), and I’ll wait to add the mozzarella cheese (it lost any cheese texture & became a shell!). The taste is amazing though! Thank you!
Hi Dianne, I agree with your suggestions! And I’m happy you enjoyed the recipe! Thanks for the rating as well! Cheers!
I will be making this again!!! Absolutely delicious…
This was amazing! Easy to prepare. The one tweek I made was because I did not have any tomato sauce, so I substituted a thin sliced tomato on top instead. I will def be making this again! Five BIG stars!
A wonderful recipe that my kids gobbled up and was sooo easy to make! Thank you!
PS, I didn’t have pesto, so I made a quick substitute with fresh garlic, basil, parm & EVOO which was delicious!
Made this last night. Changed it up a bit by using bruschetta instead of marinara because I had tomatoes on hand. It was a hit! Definite do over!!
OMG amazing , made this and the creamy pransini salad. Flavor bomb and no carbs! Win win! Thanks you for an amazing recipe
It would help if you gave the amounts of the seasonings.
Can you please share the net carbs, fats, protein and calories. Only new to keto… thank you
Simple and delicious!!! I followed the exact recipe and it turned out perfect! 🙂
Is the temperature correct for the chicken? Just checking in case it needs to be adjusted after the cauliflower is roasted.
Is 425 degrees correct to cook chicken also?
Excellent recipe. Easy, low carb and yummy!
Amazing! So easy and so tasty. I marinated the chicken in Italian dressing overnight.
Hi Tonya, MMMMMMM that sounds amazing! Thanks for sharing your feedback with everyone and for the kind rating!
Thank you for the marinated chicken suggestion. I did it and it was amazing!
love this, had it a few times. ive even shocked myself and started adding different flavours to keep the family happy.
Instead of Marinara, I swapped for BBQ sauce for a treat.
I’ve added mushrooms between the cauliflower and chicken, and tonight I’ve added small cubes of chorizo with the cheese and serving with one of your salads. Yum
delicious recipe. I tweaked it the second time and added other vegies under the chicken ie zucchini, capsicum, par cooked potatoes and sweet potatoes and served with salad. fabulous crowd pleaser. kids even ate the cauli?!
Hi Kylie, sounds delicious to me! Also glad the kids loved the dinner too! Thanks for the rating!
Easy and delicious!
What’s the neutrino of this ? Ty
Super easy to make , love it !
Vraiment très bon !
What would you make with this as a side
is the nutritional part per serving? or for the meal of 3? Making it for a keto recipe.
I made this receipe and it is delicious.
Hello!! Making today. How much longer would you cook if doing 4 pieces? Thanks!
Same time as with three pieces! Enjoy!!
I made this recipe exactly as directed and it was easy and delicious! Everyone complemented me on how delicious it was! Will be making again.
Wow! Loved this recipe.
Saw this on FB earlier today, I just made this tonight! It was amazing!! My cheese browned a little before my chicken (a little thick) was done, so I covered with tin foil to finish cooking. I made air fried Portabello fingers as an appetizer. We will be making this again!
So, so good! Family loved it! Thank you!
Loved it! Simple and delicious!
Can i broccoli to replace cauliflower?
Can i use broccoli to replace cauliflower?
Great idea! YESSS
Broccoli is even more tasty 👍
Love this meal! In fact I love so many of your recipes. Thank you for sharing such easy and delicious meals. As a busy mom I appreciate it so much!
Tried it tonight. Loved it!
Amazing. Followed recipe, but used thighs this time. came out perfect. Thank you
HI Paula, glad you liked the dish and thanks for the kind rating!!
Oh my goodness! These were absolutely divine! I used my own homemade pesto and marinara sauce, plus reduced the cheese slightly to bring the calories down…. I could have eaten all 4! I can’t believe i have never eaten cauliflower steaks before… such an amazing flavour with all the spices. Thank you for another great recipe. I have started a list of all the others I want to try!
Cooked this last night for a dinner party & got great complements. Not able to get cauliflower, so used Aubergine instead as per recipe & was very good. Many thanks.
Hi Gail, what a great idea to replace with eggplant! LOVE that!
I made this last night for dinner. it was delicious! I didn’t have pesto so I just use marinara sauce on the Cauliflower. it was excellent! thank you for the recipe.
Hi Kareno, PERFECT! this is such a versatile recipe! Sometimes I use salsa if I’m in a spicy mood!
This is absolutely delicious! Thank you for recipe! Will be making often!
😋
Hi Diane, glad you liked it and thanks for the rating!
Made this today using two chicken breasts from our local Safeway. Unfortunately, they were on the thick side. Followed directions, top cheese part and lower cauliflower part were delish. Chicken turned out rubbery, hard to chew. Threw them out! Oh well….
I would buy two cauliflowers because you can’t get big steaks from one
Easy, fast, tasty & a new way to enjoy cauliflower (for me,)!
Awesome! Glad you enjoyed!
Bomb ! I used marinara because that’s what I had..would love to try pesto. Cauliflower surprised me.. loved the Italian flavors. Chicken was juicy, flavorful. Cooked it for 25 minutes. Just perfect…tysm for sharing.
Hi Connie, glad it was a win recipe! Thanks so much for the sweet and kind review!
I sent this recipe to my own WhatsApp last week and made it tonight. We loved it!! I found little mozzarella balls in pesto, cut them in half and put them on top of the chicken, then covered with lentil marinara, popped a little more mozzarella on top for the last 10 minutes. Oh YUM! It’s a keeper!!
simply brilliant, making this for the third time tonight and experimenting with sun dried tomatoes instead of marinara and English cheddar as cheese topping, this goes really well with garlic linguine
easy and yum
boy oh boy…you are a God send…so many sites you have to pay to get reciepies…I LOVE IT..I LOVE IT…LOVE IT…THANK YOU SO MUCH
Hi Linda, So glad you are enjoying the recipes on the site! I appreciate your support on here!
This dish is absolutely amazing! It has become our favorite meal!!!
HI Deb, thanks for trying it and the rating!
Thank You for Posting the recipes 😁
Its my pleasure thanks Sharon!
absolutely gorgeous, this was so nice and tasty , thank you for posting
HI Diana, awesome – glad you liked the dish!
This looks delicious. I am going to make it tonight but with a bed of cauliflower as first layer rather than a cauliflower steak. Only because that is what I have! Hope that will work!
Hi Mrs. Mancini, It should work out great! I like that idea!
I love all the dishes you make, they are absolutely delicious. Can you please give a tip about the size of the cauliflower and maybe make a video just showing us, who don’t know, how to slice it so perfectly like you do. My cauliflower steaks are never steaks, the flowers completely fall apart and have big and small pieces of cauliflower everywhere. I tried so many times to get the steaks, but just can’t. Maybe I’m using too big a cauliflower? (Your recipe says big cauliflower.) Please show us🙏🏼 thank you so much!
Hi Laura, Thank you so much for the compliment!
For the cauliflower, i have a few tips for you:
1) Do not cut off or trim the base stem. Leave it in tact.
2) Start off by slicing your cauliflower in half – NOT at the ends. Then slice those halves in half.
3) Sometimes my steaks fall apart. It doesnt always end up perfect. The ends will crumble. Just gather them in a small pile and carry on.
Hope this helps!
I made it tonight & my whole family loved it. I cooked it an extra 10 min cause my chicken was pretty thick. It was delicious. Thanks for the recipe!!!
Hi Carole, Yay – happy it was enjoyed by all! Thank you for the kind response!
I made this last evening! A-ma-zing! I love your channel and how tasty and uncomplicated your recipes are, thank you so much for sharing it. The Greek cuisine is my absolute favorite!! Regards from Austria, Vienna
tried this recipe tonight and it was gorgeous. I’m so impressed that I felt I had to leave some positive feedback. this is something i just dont do. this is the second recipe I’ve tried and it won’t be the last. thank you xxx
This was great, my family loved it.
I changed it up a little and used Pico and alfredo
My favorite easy dinner now. Reading other comments, I don’t bake the cauliflower beforehand. I toss it and broccoli (and onion) with the pesto. Add chicken – coat all with pesto (maybe some marinara) and bake awhile, add cheese for the last 10 min. It’s great. Thank you SO much !!
OMG!!! This is amazing. It will become a family favorite. Crazy….crazy good and simple to make. The instructions were very easy to follow. Thank you! 💕 😋
Hi Tina, awesome! Thanks for coming back to rate the recipe too!
Looks absolutely delicious! 2 of my favourite things to eat can hardly wait to make this!
Made this tonight and so happy I did! I found this late night searching and had everything I needed on hand! So delicious and easy!!! BIG HIT!! Thank you for sharing!!
Hi Meghan, I’m so glad the recipe was a winner for you! Cheers and thanks for coming back to rate it!