Cauliflower Chicken Parmesan

Here it is with cheese baked on top --honestly delicious either waycheese on topI came across this recipe a while back and every time I make it and post a picture of it people request recipe again so here it is again. I pretty much followed Jennifer Fisher’s recipe on her site for this recipe. I made a few changes but basically that was it. It’s pretty easy and ingredients are easy to obtain which is so important.

Very delicious and pretty healthy and a good way to get vegetables into everyone.

Thanks to for this delicious recipe.

This is what I did and I think it’s the kind of recipe you may play around with yourself.


1 bag Cauliflower Rice– 16 oz.

1 small onion -finely diced

1 Tablespoon Olive Oil for onions

1 cup Tomato Sauce — I actually made my own because I had so much free time but you can use Raos which is my preferred brand if using jarred sauce or any sauce you’d like

1 lb. Chicken Tenders — I happen to have them in my freezer but you can use any chicken you’d like here. I cooked up and cut up into small pieces. *see note below on the chicken if no chicken tenders just use thin chicken cutlets — I prefer to the thick chunky ones for this recipe

1/2 cup grated parmesan cheese — divided

1 cup shredded Mozzarella Cheese –plus more if you would like to sprinkle more on top before baking — divided 1/2 into mixture and app. 1/2 on top and if you’re really trying to cut the fat content you can just eliminate the cheese inside the casserole and put on the top — I usually do both but honestly it will be delicious either way. Thats the good news with cooking you can add and subtract to your own specifications and it will still taste good.

This recipe satisfies the craving for chicken parmigiana without the frying and without the pasta. And you just may get your kids to eat some cauliflower.


Kosher Salt


Heat the olive oil – Add the onion and cook for a few minutes till onions start to look translucent. ( app. 5 minutes) Add cauliflower rice and some kosher salt ( app. 1 teaspoon ) and cook stirring often to get this going. I sauteed for approximately 10 minutes until rice was tender (al dente), add cooked cut up chicken and 1/2 cup sauce and continue allowing to cook down. Continue stirring and cooking for a few more minutes. Taste for salt and tenderness of the rice– as I said I like rice to have a little bite not mushy. Add remaining 1/2 cup sauce and cook down a few more minutes. Toss in 1/2 cup mozzarella and 1/4 cup parmesan and mix well to combine.

I sprayed a small rectangular baking dish with cooking spray ( this is important) you can use an 8×8 or I think mine was 11 x 7 actually.

I transferred mixture to baking dish and top it off with the rest of the mozzarella and the rest of the parmesan. ( 1/2 cup more of mozzarella you can add more if you feel you need to and 1/4 cup more of the parm)

Bake at 350 degrees until it starts to bubble around edges and mozzarella starts to gets brown and the edges get crunchy . I cooked for app. 20 minutes. All ovens vary and I like it just starting to brown and edges crunchy.

It was more than enough for the two of us and I actually think this was good for 3 people. Maybe 4 if you have a substantial salad .

*pics on top show it both ways with cheese on top and without– obviously if you’re looking for a lower calorie route go without –it’s delicious either way

We had a small simple green salad alongside and it was perfection.

*a little note on what I did with chicken tenders. I put in a bowl and added a little olive oil ( just to give a light glaze to chicken) and kosher salt and freshly ground pepper–mixed around and heated up on a grill pan. If no grill pan any pan will do. I cooked chicken till just done because it’s going back in pan and into oven for more cooking. (but it was fully cooked)

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