High-Protein Cheesy Pull-Apart Cauliflower with Marinara is a simple dish. This cheesy cauliflower is perfect to serve as an appetizer, side dish, or light meal. This dish takes 1 hour to cook and is good to prepare for family dinners, gatherings, or weekend meals. It stores perfectly, so we would easily make it for meal prep. High-Protein Cheesy Pull-Apart Cauliflower with Marinara is from Italian cuisine. It contains simple ingredients, which are cauliflower, olive oil, seasonings, panko breadcrumbs, mozzarella cheese, butter, basil, and marinara sauce. This cheesy cauliflower is served with grilled chicken breast, baked salmon, mixed green salad, or zucchini noodles. It has mozzarella cheese and butter, so use dairy-free alternatives or don’t have it if you have a dairy allergy.
STATS:
- Caloric count: 165 kcal
- Duration for Preparation: Fifteen minutes
- Duration for Cooking: 45 minutes
- Portion Size: 1
- Overall Duration: 1 hour
- Diet: High-Protein, Vegetarian
- Cuisine: Italian
- Servings: 6
- Course: Appetizer, Side Dish
EQUIPMENT:
- Large pot
- Colander
- Oven-safe skillet
- Small mixing bowl
- Pastry brush
- Knife
INGREDIENTS:
- 1 medium head of cauliflower
- 2 tbsp. extra-virgin olive oil
- ½ tsp. kosher salt
- ¼ tsp. ground black pepper
- 2 tbsp. panko breadcrumbs
- ½ tsp. Italian seasoning
- ¾ cup low-moisture part-skim mozzarella cheese
- 1 tbsp. unsalted butter
- 1 tbsp. fresh basil
- ¾ cup lower-sodium marinara sauce
INGREDIENT NOTES:
CAULIFLOWER:
- It is the main component of this dish. Roast the cauliflower to make it soft and tastier. It should be fresh and firm to provide a good texture.
OLIVE OIL:
- Olive oil is utilized to roast the cauliflower. It will provide the richness and boost the taste of seasonings and breadcrumbs.
SPICES:
- Italian seasoning, black pepper, and salt are utilized to season this cauliflower. They will provide the light spice, herby aroma, and boost the flavor. Add the spices according to your liking.
PANKO BREADCRUMBS:
- Use the panko bread crumbs to provide the light & crispy topping. They will pair beautifully with soft and roasted cauliflower.
MOZZARELLA CHEESE:
- Use the mozzarella cheese to make this pull-apart texture in the dish. Mozzarella cheese melts well & offers the protein and cheesy texture.
UNSALTED BUTTER:
- Use the butter to golden & crisp the cauliflower florets. It should be without salt to manage the taste as we like.
MARINARA SAUCE:
- Marinara sauce will make a tasty dipping sauce. It should be low in sodium to include the salt according to flavor.
INSTRUCTIONS:
- Heat the oven to 425° F and add the sheet on tray.
- Boil the water in a large skillet, add the whole cauliflower to it, & cook for 5 minutes.
- Now drain the water and cool them.
- Put the cauliflower florets on the sheet and brush the oil on them.
- Then sprinkle the black pepper and salt, and separate the florets with care to add the mozzarella in between.
- Add the Italian seasoning, salt, olive oil, panko breadcrumbs, butter, & basil in the small vessel and mix.
- Now, sprinkle the breadcrumbs mix equally on the cauliflower and roast them for thirty-five to forty minutes.
- Put them on the plate when they get tender and golden.
- Warm the marinara sauce, and then serve it.
SERVING SUGGESTIONS:
PROTEIN PAIRING:
- Grilled Chicken Breast
- Baked Salmon
- Garlic Shrimp
- Turkey Meatballs
- Grilled Tofu
SALAD:
- Caesar Salad
- Arugula Salad
- Greek Salad
- Cucumber Tomato Salad
- Mixed Green Salad
VEGETABLE SIDES:
- Roasted Asparagus
- Sautéed Spinach
- Green Beans Almondine
- Roasted Brussels Sprouts
- Garlic Broccoli
GRAIN & BREAD PAIRING:
- Garlic Bread
- Whole-Grain Dinner Rolls
- Brown Rice
- Quinoa Pilaf
- Farro Salad
DIPPING SAUCE:
- Marinara Sauce
- Basil Pesto
- Garlic Yogurt Sauce
- Spicy Arrabbiata Sauce
- Roasted Red Pepper Sauce
PARTY & APPETIZER PAIRING:
- Stuffed Mushrooms
- Caprese Skewers
- Antipasto Platter
- Vegetable Crudités
- Cheese Board
LOW-CARB PAIRING:
- Zucchini Noodles
- Cauliflower Rice
- Cabbage Slaw
- Roasted Eggplant
- Grilled Bell Peppers
BEVERAGE PAIRING:
- Sparkling Water
- Lemon Iced Tea
- Cucumber Mint Water
- Kombucha
- Fresh Lemonade
TIPS:
- Don’t boil the cauliflower much, so they remain firm to keep its shape.
- Add the cheese deeply into the florets to distribute them equally.
- Broil the florets for 1-2 minutes to prepare the crispier cauliflower.
- Dry the cauliflower properly after boiling to roast it.
- Use the fresh mozzarella cheese for the good melt and texture.
STORAGE INFORMATION:
FRIDGE:
- Add the florets in vessel & store for 4 days.
FREEZER:
- Add it to the vessel and freeze for two months
FAQs:
Would I use the frozen cauliflower florets to make this dish?
- Yes, use the frozen cauliflower florets, but it is good to use the fresh florets to keep the shape nicely.
How to make the gluten-free dish?
- Use the gluten-free breadcrumbs for this purpose.
Which other cheese type is best to make this dish?
- Use the provolone, cheddar, or fontina instead to make this dish.
How to prepare this in advance?
- Bring together the cauliflower one day in advance and store it & bake when required.
Is this dish perfect for a keto diet?
- Yes, this recipe is good for a keto diet, as they have low carb content, but breadcrumbs and marinara will increase the carbs. Utilize the keto version for this purpose.
NUTRITIONAL INFORMATION:
Serving Size: 1/6 of recipe
Calories: 165 kcal
Protein: 8 g
Total Carbs: 10 g
Net Carbs: 7 g
Fiber: 3 g
Calcium: 180 mg
Iron: 1 mg
Vitamin A: 90 mcg
Sodium: 290 mg
Potassium: 380 mg
Servings: 6
