Italian Breaded Cauliflower

Crispy, golden, and bursting with irresistible Italian flavors, this Italian Breaded Cauliflower recipe is an easy and delicious way to elevate your veggie game. Perfectly tender cauliflower florets are dipped in a three-step breading process, featuring Italian-style breadcrumbs, Parmesan cheese, and aromatic seasonings like garlic powder and oregano. Baked to perfection with a light drizzle of olive oil, this healthier, oven-baked take on a comfort food classic delivers all the crunch without the frying. Ready in just 45 minutes, it’s the ultimate side dish or appetizer, great for weeknight dinners or party platters. Whether served with a marinara dipping sauce or enjoyed solo, this recipe will quickly become a family favorite.

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 head (medium) Cauliflower
• 0.5 cup All-purpose flour
• 3 large Eggs
• 3 tablespoons Milk
• 1.5 cups Italian-style breadcrumbs
• 0.5 cup Grated Parmesan cheese
• 1 teaspoon Garlic powder
• 1 teaspoon Dried oregano
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Olive oil (for drizzling)
• 1 as needed Non-stick cooking spray

Directions

Step 1

Preheat your oven to 425°F (220°C) and line a large baking sheet with parchment paper or lightly grease it with non-stick cooking spray.

Step 2

Cut the cauliflower into bite-sized florets and set them aside.

Step 3

Set up three medium bowls for a breading station: add the flour to the first bowl; beat the eggs with milk in the second bowl; and mix the breadcrumbs, Parmesan cheese, garlic powder, oregano, salt, and black pepper in the third bowl.

Step 4

Dip a cauliflower floret into the flour, ensuring it is lightly coated. Shake off excess flour.

Step 5

Dip the floured cauliflower into the egg mixture, allowing any excess to drip off.

Step 6

Coat the cauliflower in the breadcrumb mixture, pressing gently to adhere the breading. Repeat with the remaining florets.

Step 7

Place the breaded cauliflower on the prepared baking sheet, leaving a little space between each piece.

Step 8

Drizzle the florets lightly with olive oil to help them crisp up during baking.

Step 9

Bake in the preheated oven for 20-25 minutes, flipping the florets halfway through, until they are golden brown and crispy on the outside.

Step 10

Remove from the oven and serve immediately, optionally garnished with fresh parsley or additional Parmesan cheese.

Nutrition Facts

Serving size	(1007.3g)

Amount per serving	% Daily Value*
Calories	1828.2

Total Fat 69.9g	0%
Saturated Fat 20.1g	0%
Polyunsaturated Fat 0.2g
Cholesterol 602.0mg	0%
Sodium 4427.8mg	0%
Total Carbohydrate 225.7g	0%
Dietary Fiber 19.4g	0%
Total Sugars 26.8g
Protein 74.7g	0%

Vitamin D 142.5IU	0%
Calcium 862.4mg	0%
Iron 17.4mg	0%
Potassium 2089.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.4%

Protein: 16.3%

Carbs: 49.3%