A Healthy & Delicious Italian Alternative: Air Fryer Cauliflower Parmesan Recipe


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A healthy and delicious alternative, this Air Fryer Cauliflower Parmesan takes the classic Italian-American dish and gives it a vegetarian spin!

Nutritious and satisfying, these air fryer Parmesan cauliflower “steaks” will surprise you with how tasty and easy they are!

With only a couple of easy ingredients, this is a simple air fryer recipe that offers a healthier and vegetarian-friendly option to the classic chicken Parmesan dish.

This healthier version of chicken Parmesan turns a head of cauliflower into delicious and filling Parmesan cauliflower “steaks”!

You can easily customize this dish with your favorite kind of cheese and additional herbs and seasonings, and it makes an excellent main course or even a satisfying appetizer or side dish.

Pair with a loaf of warm crusty bread and dig into this air fryer cauliflower recipe that will leave you wanting more!


Looking for the perfect vegetarian dinner option? This air fryer cauliflower Parmesan is a fast and simple alternative to chicken parm that has all of the same tasty Italian-inspired flavors!

Much healthier and lighter than the classic dish, this recipe uses cauliflower “steaks” instead of chicken cutlets as a base.

The result is a nutritious and satisfying dish that’s great as a main course, but can also be served as a side dish or an appetizer.

Save this Cauliflower Parmesan Steak recipe to your Pinterest board for later!

For a fancy pairing, serve alongside a batch of Air Fryer Garlic Knots or Caprese Skewers with Salami Roses.

Then whip up a cocktail like this Bourbon Cherry Limeade or a refreshing and homemade Strawberry Vodka Seltzer!


Ingredients for air fryer cauliflower parmesan.

You’ll only need a couple of common ingredients to put together this delicious air fryer cauliflower recipe.

  • Cauliflower – I recommend using fresh cauliflower for this recipe, as you’ll need to cut the whole head into wide, thin shapes to mimic the shape of chicken cutlets.
  • Parmesan Cheese – Gives your cauliflower a fantastic cheesy and salty flavor.
  • Marinara Sauce – Feel free to use your favorite store bought red sauce, or you could even make your own!
  • Salt and Pepper – All I add to my cauliflower is some simple salt and pepper, but you could also sprinkle some additional seasonings for more flavor.
  • Cooking Spray



  1. Pre-heat air fryer to 350 degrees.
  2. Slice cauliflower head into cauliflower “steaks,” and lightly spray each with cooking spray and sprinkle with salt and pepper.
  3. Top each cauliflower slice with marinara sauce, then sprinkle with Parmesan cheese.

    Air fryer cauliflower parmesan in an air fryer basket.

    With only a few simple steps, this is a quick recipe that’s perfect for a last minute appetizer or a fast and healthy dinner!

  4. Air fry for 10 minutes, or until the edges of the cauliflower are browned and the cheese is melted.


  • For even more cheesiness, add some mozzarella cheese along with the Parmesan.
  • Use other seasonings like paprika, garlic powder, or onion powder. An Italian seasoning blend also works well here.
  • You can also mince some fresh garlic and mix it in with the marinara sauce.
  • Top with fresh chopped parsley, basil, or herbs like thyme, oregano, or rosemary.
  • Give the cauliflower a bit of extra flavor and crunch by topping with Panko breadcrumbs or seasoned Italian breadcrumbs.


  • Instead of buying pre-shredded cheese, buy blocks of Parmesan and mozzarella and shred them yourself. Fresh cheese like this will melt better and have a creamier consistency.
  • Be sure to avoid crowding the air fryer basket for the most even cooking.
  • Make sure to use a large and sharp knife to get the most even cauliflower “steaks.”
  • Cut the cauliflower into slices of even thickness to make sure they all cook at the same rate. They may not be the same size all around because of the shape of the cauliflower head, but the thickness should match up from slice to slice.

A golden spatula with a piece of air fryer cauliflower parmesan.

You’ll love this healthy alternative to the classic Italian chicken Parmesan dish that delivers all the same flavors you crave!


Do you have to soak cauliflower before cooking?

You don’t have to soak cauliflower, but this is a good way to remove any potential residue and dirt.

If you do soak the cauliflower in some cool or lukewarm water, be sure to properly dry it with some paper towels before slicing it.

Why is my air fried cauliflower soggy?

This is likely due to overcrowding in the air fryer basket, or not cooking the cauliflower for long enough. Make room between each slice of cauliflower to allow the air to circulate properly.

You may need to air fry in multiple batches if your air fryer basket can’t fit all of the cauliflower.

Can you make cauliflower Parmesan in the oven?

Yes, baking in the oven is another option, though it will take a bit more time. Prepare the dish the same way and arrange on a baking sheet, then bake at 425 degrees F for 10-15 minutes.


Yield: 4 servings

Air Fryer Cauliflower Parmesan

Delicious and easy to make, this air fryer cauliflower Parmesan is a vegetarian version of the classic Italian-American dish that’s great for a main course, appetizer, or side dish!

Prep Time
5 minutes

Cook Time
10 minutes

Total Time
15 minutes


  • 1 Cauliflower Head
  • Mozzarella Cheese
  • Marinara Sauce
  • Salt
  • Pepper
  • Cooking spray


  1. Pre-heat air fryer to 350 degrees.
  2. Slice cauliflower head.
  3. Lightly spray with cooking spray.
  4. Sprinkle with salt & pepper.
  5. Top each slice with marinara sauce.
  6. Sprinkle with mozzarella cheese.
  7. Air fry for 10 minutes.


  • Cut the cauliflower slices into even “steaks” for even cooking.
  • Don’t crowd the air fryer basket or your cauliflower might come out soggy or too soft.
  • Add Parmesan cheese and mozzarella cheese, or use other varieties of cheese to your liking.

Nutrition Information:

Amount Per Serving:

Calories: 72Total Fat: 3gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 6mgSodium: 355mgCarbohydrates: 9gFiber: 4gSugar: 5gProtein: 5g

Yield: 4

Serving Size: 1

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This article originally appeared on Cocktails&Appetizers and was syndicated by MediaFeed.

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