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  • 6 to 8, 1" cauliflower steaks
  • 2 Cups buttermilk
  • kosher salt
  • black pepper
  • 2 to 3 Cups almond flour
  • 1/2 Cup Parmesan cheese, freshly grated
  • oil for frying
  • 1 jar keto-approved marinara sauce
  • 6 to 10 slices mozzarella cheese
  • fresh basil, chiffonades

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The other day, I purchased a few heads of cauliflower to make my Hubby’s favorite, Mashed Cauliflower. Now that he is back on the keto diet, it’s causing me to be a bit more creative in the kitchen. However, I changed my mind and decided instead, to adjust my recipe for Buttermilk Fried Cauliflower and make a spin on my Chicken Parmigiana recipe. Honestly, this Cauliflower Parmesan was out of this world. One could hardly tell it was cauliflower, and not chicken. So, even if you are not eating low-carb, or following the keto diet, this recipe is still a must-try!

The key to making this recipe for Cauliflower Parmesan low-carb, is to use a keto-approved flour for the coating. There are a number available at your local grocery store. In my opinion, almond flour beats them all. The nutty flavor lends so much to this dish. Or, to any dish, for that matter. Lately, I have used almond flour as a substitute for chickpea flour in my Falafel, and for the coating on my Keto Lemon Chicken.

Of course, I created a short video on TikTok making this fabulous dish. Click here to view. If you have not yet signed up for this social media platform, use my code 5SSIS800K0H06 to create an account.

a cast iron pan full of cauliflower parmesan garnished with chiffonades of basil



Just given the nature of cauliflower, and depending on its size, you will only get about three or four, one-inch steaks out of each head. In order to cut steaks out of cauliflower, it is vital to leave on a bit of the core as you are peeling away the leaves. Once the steaks are cut, you can trim the core, if needed.

Use the leftover bits for Mashed Cauliflower (recipe linked above), Roasted Cauliflower Soup or enjoy raw. Pour the buttermilk into a shallow bowl. Season with kosher salt and black pepper. Add the cauliflower steaks. Be sure the buttermilk gets all into the grooves.

a cauliflower steak soaking in a bowl of buttermilk

In a separate bowl, add two cups of the almond flour and freshly grated Parmesan cheese. Add in the remaining cup of almond flour as it is needed. If you want a bit more crunch, add a touch of rice flour, or cornstarch. Not too much, as this may, defeat the purpose of this dish being low-carb and keto-friendly. Transfer each cauliflower steak to the almond flour mixture. Coat well. This may mean “packing” on the coating just a bit. Allow the coated cauliflower steaks to dry on a baking rack while the oil is heating.

Preheat the oven to 350°. Place enough oil into a cast iron pan to almost fully coat the cauliflower. Heat the oil to just over medium. Fry the cauliflower in batches. Allow the cauliflower to full brown and set up on the one side, prior to flipping. Be very, very gentle as the coating is fragile. Try NOT to touch as the cauliflower are frying. Flip, very gently. Remove once fully browned onto paper towels to soak up any excess oil. Salt immediately. Also note, depending on the amount of cauliflower you are frying, you may have to change the oil after two batches. The coating is very fine and tends to “cloud” up the oil rather quickly.

cauliflower steaks frying in a cast iron pan


While you are frying the cauliflower in batches, heat up a keto-approved marinara sauce in a pot. Of course, you can also make your own. For me, if I am not making my own sauce, I always like to enhance the flavor of a jarred sauce. Adding a touch of salt, olive oil, minced garlic and basil works great.

Line the bottom of a cast iron pan (I finally got to use my Challenger Bread Pan for something other than Artisan Sourdough), or baking dish with a thin layer of marinara. Place the breaded cauliflower steaks. Add a spoonful of marinara sauce on top of each, along with a few slices of mozzarella cheese. Place in the oven for about 25 minutes. Turn on the broiler for the last minute, or so to brown up the cheese.

cauliflower steaks topped with sauce and cheese ready to be baked in a cast iron pan for cauliflower parmesan

Remove the Cauliflower Parmesan from the oven. Garnish with fresh chiffonades of basil. This dish is hearty enough to serve as a meal along with a side salad. ENJOY!!


I am more than just recipes. I love fashion and style too! Most importantly, I love my Family (my Hubby and my Fur Babies). My Husband (aka my “Kitchen Bitch”) means the world to me. He’s pretty damn cool too. Not only is he one of the nicest guys you will ever meet, he also has had a lengthy career in professional hockey. Not only winning two Stanley Cups with the Pittsburgh Penguins in the early ’90’s, but most recently winning the Calder Cup with the Charlotte Checkers, amongst many other accolades. If you live in Charlotte and play hockey, or have a family member who plays, be sure to contact him!

Our life has changed dramatically in the past few years with the passing of our two goldendoodles, Vegas and Viva. We were lucky enough to have Vegas for five years (totally wish it was longer). Most recently, losing our Viva to a brain tumor in July of 2020. We welcomed our mini goldendoodle 7, almost seven years ago. We just added the amazing Hazel! Of course, I am always posting tons and tons of photos! Be sure to check out my recipe for Pet Bone Broth! This broth is super rich in nutrients and will provide your pet with a multitude of health benefits!


Be sure to follow me on social media! I’m always talking food, fashion, and family! I also love sharing some of my favorite Amazon Finds too. Click here to check out my Amazon page! FacebookInstagramTikTokTwitter and Pinterest! THANK YOU!

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