Smashed Cauliflower

Crispy smashed cauliflower sprinkled with parmesan cheese, pepper, and salt make a delicious low-carb side dish without compromising flavor!

Why this recipe works

Smashed cauliflower is an excellent low-carb alternative to smashed potatoes. Simply seasoned with parmesan cheese, salt, and pepper these little crispy bombs make serving cauliflower fun.

A lightly crisped crust makes way to a tender interior for the perfect balance between textures. You can easily spice these up with a dash of red pepper flakes or a sprinkle of cajun seasoning. Cauliflower has a lovely neutral flavor profile that goes well with herbs, spices, and seasonings of all sorts. Feel free to customize!

Ingredients you will need

Get all measurements, ingredients, and instructions in the printable version at the end of this post.

Ingredient Info and Substitution Suggestions

CAULIFLOWER – Choose a cauliflower head that is creamy white or off-white in color. The head should be firm and compact with tightly packed florets. When you boil the cauliflower, you want it tender enough to pierce but not so soft that it begins falling apart. The goal here is to gently smash the florets, not mush them!

How to Make Smashed Cauliflower

These step by step photos and instructions are here to help you visualize how to make this recipe. You can Jump to Recipe to get the printable version of this recipe, complete with measurements and instructions at the bottom.

1. Preheat oven to 425 F.
2. Fill a stock pot 3/4 full with water. Bring to a boil over medium-high heat.
3. Cut cauliflower into large florets. When water is boiling, add cauliflower. When water comes back to a boil cook for 1 minute, or until tender enough to pierce with a knife. Drain through a colander.
4. Spray a baking sheet with cooking spray.
5. Place florets onto the prepared baking sheet. Use the flat end of a drinking glass or a potato masher to gently flatten the florets.
6. Brush with olive oil and season with garlic salt and pepper then top with parmesan cheese.
7. Bake in the oven for 15-17 minutes.
8. Turn oven up to broil and place under broiler for 2 minutes, or until nicely browned.

Frequently Asked Questions & Expert Tips

Serving Suggestions

Serve smashed cauliflower alongside beef, pork, chicken, or fish to name a few. These versatile bites can be enjoyed however you’d like – even as an appetizer with a side of yum yum sauce to dip in. Optionally garnish with a squeeze of lemon juice and top with fresh chopped parsley.

More Cauliflower Recipes

• Mashed Cauliflower
• Cauliflower Pizza Bites
• Spicy Roasted Cauliflower
• Mexican Cauliflower Rice

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Smashed Cauliflower

Simply seasoned with parmesan cheese, salt, and pepper these little crispy bombs make serving cauliflower fun.

5 from 4 votes

IMPORTANT – There are often Frequently Asked Questions within the blog post that you may find helpful. Simply scroll back up to read them!

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Course: Side Dish

Cuisine: American

Servings: 6 servings

40 minutes mins

Calories: 84

Author: Amanda Davis

Ingredients

• ▢ 1 large head of cauliflower
• ▢ 2 Tablespoons olive oil
• ▢ 2 Tablespoons grated parmesan cheese
• ▢ 2 teaspoons kosher salt
• ▢ 1 teaspoon black pepper

Things You’ll Need

• ▢
  Stockpot
• ▢
  Colander
• ▢
  Baking sheet
• ▢
  Potato Masher or a drinking glass with a flat bottom

Before You Begin

• Choose a cauliflower head that is creamy white or off-white in color. The head should be firm and compact with tightly packed florets.
• When you boil the cauliflower, you want it tender enough to pierce but not so soft that it begins falling apart. The goal here is to gently smash the florets, not mush them!
• You can easily spice these up with a dash of red pepper flakes or a sprinkle of cajun seasoning.

Instructions

• Preheat oven to 425 F.
• Fill stock pot 3/4 full with water. Bring to a boil over medium-high heat.
• Cut cauliflower into large florets. When water is boiling, add cauliflower. When water comes back to a boil cook for 1 minute, or until tender enough to pierce with a knife. Drain through a colander.
• Spray a baking sheet with cooking spray.
• Place florets onto prepared baking sheet. Use the flat end of a drinking glass or a potato masher to gently flatten the florets.
• Brush with olive oil and season with garlic salt and pepper then top with parmesan cheese.
• Bake in the oven for 15-17 minutes.
• Turn oven up to broil and place under broiler for 2 minutes, or until nicely browned.

Expert Tips & FAQs

• Store leftovers in an air-tight container kept in the refrigerator for up to 4 days. 
• Smashed cauliflower is best reheated in a 350F oven until warmed through. You can also warm them in an air-fryer using the reheat function. Both ways will help crisp them back up!

Nutrition

Serving: 1serving | Calories: 84cal | Carbohydrates: 7g | Protein: 3g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 1mg | Sodium: 846mg | Potassium: 426mg | Fiber: 3g | Sugar: 3g | Vitamin A: 16IU | Vitamin C: 67mg | Calcium: 48mg | Iron: 1mg

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