I made Parmesan Crisps from one cauliflower head and a block of Parmesan and now I have to hide the plate because everyone fights over them.
I’m obsessed with these Cauliflower Parmesan Crisps because they crunch like chips but feel smarter. I love how a head of cauliflower turns into something sparkly with finely grated Parmesan cheese, salty, nutty, and impossible to stop.
They’re my go-to when I want a quick win that still counts as Healthy Snacks Recipes, and I gush about them to anyone who’ll listen. But it’s not showy, just real food that snaps and melts in the right places.
Kids beg for more. Adults sneak them from the cookie sheet.
Pure snack joy. No guilt attached.
I crave them again every day.
Ingredients
- Basically the base; light and crunchy when baked, makes it feel kinda healthy
- Plus the Parmesan gives nutty salty protein and a golden crunchy crust
- Parsley adds bright little herb bites, makes things look and taste fresher
- Garlic powder is the sneaky punch of garlic without raw bite, so easy
Ingredient Quantities
- 1 medium head cauliflower, about 1 lb (450 g), rough chopped
- 1 cup finely grated Parmesan cheese, from a block (about 100 g)
- 1 teaspoon dried parsley flakes, more if you like
- 1/2 teaspoon garlic powder, or to taste
How to Make this
1. Preheat oven to 425 F (220 C) and line a baking sheet with parchment paper or a silicone mat.
2. Cut the cauliflower into florets and pulse in a food processor until it looks like rice. You should get about 2 to 3 cups of cauliflower “rice.”
3. Transfer the riced cauliflower to a microwave-safe bowl and microwave on high for 3 to 4 minutes to soften, or steam on the stove for 4 to 5 minutes. Let it cool a minute.
4. Wrap the warm cauliflower rice in a clean kitchen towel or cheesecloth and squeeze out as much moisture as you can. This step is super important or the crisps will be soggy.
5. In a bowl, mix the drained cauliflower with 1 cup finely grated Parmesan, 1 teaspoon dried parsley flakes, and 1/2 teaspoon garlic powder. Taste and add a little more garlic or parsley if you like.
6. Scoop tablespoon-sized mounds onto the prepared sheet, flattening them into rounds about 1/4 inch thick and leaving space between each. You should get 16 to 20 small crisps, or fewer if you make them bigger.
7. Bake for 15 to 20 minutes until the edges are golden and set. If you want extra color, switch the oven to broil for 1 to 2 minutes but watch them closely so they don’t burn.
8. Remove from oven and let the crisps cool on the pan for 5 minutes so they crisp up more. They firm up as they cool.
9. Serve warm or at room temperature with a dipping sauce like marinara, ranch, or a squeeze of lemon. Leftovers keep in the fridge for 2 to 3 days and re-crisp in a hot oven or toaster oven for a few minutes.
10. Tips: use freshly grated Parmesan from a block for best flavor and melting. Press out moisture well and don’t overcrowd the baking sheet or they’ll steam instead of getting crispy.
Equipment Needed
1. Baking sheet (rimmed) lined with parchment paper or a silicone baking mat
2. Food processor for ricing the cauliflower (or a box grater if you like to work harder)
3. Microwave safe bowl or a steamer pot with a lid for softening the riced cauliflower
4. Clean kitchen towel or cheesecloth to squeeze out the moisture
5. Large mixing bowl and a spoon or spatula for mixing in the cheese and seasonings
6. Measuring cups and measuring spoons for the Parmesan, parsley and garlic powder
7. Fine box grater for freshly grating Parmesan from a block (highly recommended)
8. Oven mitts or pot holders and a timer to keep an eye on baking and broiling
9. Cooling rack or the baking sheet itself to let the crisps firm up before serving
FAQ
Cauliflower Parmesan Crisps Recipe Substitutions and Variations
- Cauliflower: swap for riced frozen cauliflower (thaw and drain well), or finely chopped broccoli florets for a greener crisp, or use 1 small head of Romanesco for a nuttier flavor
- Parmesan cheese: use Pecorino Romano or finely grated Asiago for a saltier bite, or nutritional yeast if you want a dairy free/vegan option
- Dried parsley flakes: replace with dried basil, dried oregano, or a tablespoon of fresh chopped parsley if you have it on hand
- Garlic powder: use 1 clove minced fresh garlic (saute briefly), or 1/2 teaspoon onion powder, or a pinch of garlic salt but reduce added salt elsewhere
Pro Tips
1) Squeeze the cauliflower like you mean it. Wrap it in a towel and twist until hardly any water comes out, or the crisps will turn out soggy no matter what else you do.
2) Grate the Parmesan fresh from a block, don’t use pre-shredded. Fresh cheese melts better and tastes way brighter, plus it helps bind the mixture so the rounds hold together.
3) Don’t crowd the pan, give each crisp room to breathe so they get brown and crunchy instead of steaming. Flatten them thinish so they crisp all the way through, thicker ones stay mushy inside.
4) If they lose crisp after chilling, reheat in a hot oven or toaster oven for a few minutes instead of the microwave. Microwave makes them limp, oven brings back the crunch.
Cauliflower Parmesan Crisps Recipe
I made Parmesan Crisps from one cauliflower head and a block of Parmesan and now I have to hide the plate because everyone fights over them.
4
servings
136
kcal
Equipment: 1. Baking sheet (rimmed) lined with parchment paper or a silicone baking mat
2. Food processor for ricing the cauliflower (or a box grater if you like to work harder)
3. Microwave safe bowl or a steamer pot with a lid for softening the riced cauliflower
4. Clean kitchen towel or cheesecloth to squeeze out the moisture
5. Large mixing bowl and a spoon or spatula for mixing in the cheese and seasonings
6. Measuring cups and measuring spoons for the Parmesan, parsley and garlic powder
7. Fine box grater for freshly grating Parmesan from a block (highly recommended)
8. Oven mitts or pot holders and a timer to keep an eye on baking and broiling
9. Cooling rack or the baking sheet itself to let the crisps firm up before serving
Ingredients
1 medium head cauliflower, about 1 lb (450 g), rough chopped
1 cup finely grated Parmesan cheese, from a block (about 100 g)
1 teaspoon dried parsley flakes, more if you like
1/2 teaspoon garlic powder, or to taste
Directions
- Preheat oven to 425 F (220 C) and line a baking sheet with parchment paper or a silicone mat.
- Cut the cauliflower into florets and pulse in a food processor until it looks like rice. You should get about 2 to 3 cups of cauliflower "rice."
- Transfer the riced cauliflower to a microwave-safe bowl and microwave on high for 3 to 4 minutes to soften, or steam on the stove for 4 to 5 minutes. Let it cool a minute.
- Wrap the warm cauliflower rice in a clean kitchen towel or cheesecloth and squeeze out as much moisture as you can. This step is super important or the crisps will be soggy.
- In a bowl, mix the drained cauliflower with 1 cup finely grated Parmesan, 1 teaspoon dried parsley flakes, and 1/2 teaspoon garlic powder. Taste and add a little more garlic or parsley if you like.
- Scoop tablespoon-sized mounds onto the prepared sheet, flattening them into rounds about 1/4 inch thick and leaving space between each. You should get 16 to 20 small crisps, or fewer if you make them bigger.
- Bake for 15 to 20 minutes until the edges are golden and set. If you want extra color, switch the oven to broil for 1 to 2 minutes but watch them closely so they don't burn.
- Remove from oven and let the crisps cool on the pan for 5 minutes so they crisp up more. They firm up as they cool.
- Serve warm or at room temperature with a dipping sauce like marinara, ranch, or a squeeze of lemon. Leftovers keep in the fridge for 2 to 3 days and re-crisp in a hot oven or toaster oven for a few minutes.
- Tips: use freshly grated Parmesan from a block for best flavor and melting. Press out moisture well and don't overcrowd the baking sheet or they'll steam instead of getting crispy.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 138g
- Total number of serves: 4
- Calories: 136kcal
- Fat: 7.6g
- Saturated Fat: 4.8g
- Trans Fat: 0.1g
- Polyunsaturated: 0.29g
- Monounsaturated: 2.01g
- Cholesterol: 22mg
- Sodium: 484mg
- Potassium: 382mg
- Carbohydrates: 6.4g
- Fiber: 2.3g
- Sugar: 2.4g
- Protein: 11.6g
- Vitamin A: 150IU
- Vitamin C: 54.4mg
- Calcium: 321mg
- Iron: 0.6mg
