I turned a head of cauliflower and a block of Parmesan into Parmesan Crisps with just dry parsley flakes and garlic powder, and I’m eager to share this foolproof snack idea.
I love recipes that sneak veggies into snacks, and these Cauliflower Parmesan Crisps do exactly that. Using a head of cauliflower and a block of Parmesan cheese you get crunchy little bites that people keep reaching for, even when I tell them what’s in them.
They feel fancy enough for Parmesan Crisps but simple like something from Healthy Snacks Recipes, which is kind of the best of both worlds. I almost tossed the idea at first, thought kids would hate it, but they devoured them and kept asking for more, so yeah, curiosity is definitely rewarded here.
Ingredients
- Cauliflower rice brings fiber and vitamin C, keeps crisps light not doughy
- Its mild nutty taste soaks up Parmesan, adds low carb bulk to bites
- Freshly grated Parmesan gives salty umami and helps bind crisps together
- High in protein and calcium, makes crisp edges golden and savory
- Dried parsley flakes add color and mild herb freshness with almost no calories
- They don’t change flavor much but look nicer on top
- Garlic powder packs concentrated savory punch without extra moisture
- Use sparingly for bold flavor, won’t make crisps soggy
- Together they make savory low carb snacks high in protein and veggie fiber
Ingredient Quantities
- 1 medium head cauliflower, about 3 to 4 cups riced, give or take
- 1 (8 ounce) block Parmesan cheese, freshly grated, about 1 1/2 cups packed
- 1 teaspoon dried parsley flakes
- 3/4 teaspoon garlic powder
How to Make this
1. Preheat oven to 425°F 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, about 3 to 4 cups riced.
3. Put the riced cauliflower in a microwave safe bowl and microwave on high for 3 to 4 minutes to soften it, then let it cool a bit so you can handle it.
4. Wrap the warm cauliflower in a clean kitchen towel or several layers of paper towels and squeeze out as much moisture as you can, really wring it till it’s almost dry. this step makes or breaks the crisp
5. Transfer the drained cauliflower to a bowl and add the freshly grated Parmesan (about 1 1/2 cups packed), 1 teaspoon dried parsley flakes and 3/4 teaspoon garlic powder. Mix well so the cheese starts to bind the cauliflower.
6. Using a tablespoon or small cookie scoop, drop mounds of the mixture onto the prepared sheet about 1 to
1.5 inches apart. Press each mound flat with the back of a spoon or your fingers into 2 to 3 inch rounds about 1/4 inch thick.
7. If the rounds are too loose and fall apart, grate in a little more Parmesan from the block and press again until they hold their shape.
8. Bake for 12 to 18 minutes, rotating the pan halfway, until the edges are golden brown and the tops look set and crisp.
9. Let the crisps cool on the baking sheet for 4 to 5 minutes then move them to a wire rack to finish crisping, they firm up as they cool.
10. Serve warm or room temp. Leftovers keep in an airtight container for a day or two but they will lose some crispness, reheat briefly in a skillet or oven to revive them.
Equipment Needed
1. Baking sheet lined with parchment paper or a silicone baking mat
2. Food processor to rice the cauliflower, or a box grater if you dont have one
3. Microwave safe bowl to soften the riced cauliflower
4. Clean kitchen towel or several layers of paper towels for squeezing out moisture
5. Large mixing bowl to combine cauliflower and Parmesan
6. Measuring spoons (youll need a teaspoon and about 3 4 teaspoon)
7. Cheese grater or microplane for freshly grating the Parmesan
8. Tablespoon or small cookie scoop for portioning, plus a spoon or your fingers to press the rounds flat
9. Wire cooling rack and oven mitts for finishing and handling hot trays
FAQ
Cauliflower Parmesan Crisps Recipe Substitutions and Variations
- Cauliflower: swap with riced broccoli or shredded zucchini, just squeeze out as much liquid as you can or the crisps get soggy.
- Parmesan cheese: use Pecorino Romano for a sharper salty bite, or Grana Padano/Asiago for a milder, similar texture (if using Pecorino taste first and cut back on any extra salt).
- Dried parsley flakes: replace with dried oregano or dried basil, or 1 tablespoon chopped fresh parsley if you got it.
- Garlic powder: sub with granulated garlic 1 to 1, or 1 small clove fresh minced, but use fresh sparingly since it adds moisture and a stronger raw flavor.
Pro Tips
– Use real, freshly grated Parmesan only. The pre-shredded stuff has anti-caking agents so it wont bind the cauliflower well, and you’ll end up with loose crumbs instead of crisp rounds.
– Get as much water out as you possibly can. Use a clean kitchen towel or cheesecloth and twist hard, like youre wringing a shirt after a swim. Less moisture = way better crisp, no excuses.
– If the patties still fall apart, add more grated Parm a little at a time or stir in one beaten egg for extra glue. Start small though, you dont want them gummy.
– Flatten them thin and even so they cook uniformly, and dont overcrowd the pan. A hot, well preheated baking sheet helps to get golden edges faster.
– Let them cool on a wire rack before stacking and revive leftovers in a hot skillet or oven for a few minutes, that brings back most of the crunch.
Cauliflower Parmesan Crisps Recipe
I turned a head of cauliflower and a block of Parmesan into Parmesan Crisps with just dry parsley flakes and garlic powder, and I’m eager to share this foolproof snack idea.
4
servings
264
kcal
Equipment: 1. Baking sheet lined with parchment paper or a silicone baking mat
2. Food processor to rice the cauliflower, or a box grater if you dont have one
3. Microwave safe bowl to soften the riced cauliflower
4. Clean kitchen towel or several layers of paper towels for squeezing out moisture
5. Large mixing bowl to combine cauliflower and Parmesan
6. Measuring spoons (youll need a teaspoon and about 3 4 teaspoon)
7. Cheese grater or microplane for freshly grating the Parmesan
8. Tablespoon or small cookie scoop for portioning, plus a spoon or your fingers to press the rounds flat
9. Wire cooling rack and oven mitts for finishing and handling hot trays
Ingredients
1 medium head cauliflower, about 3 to 4 cups riced, give or take
1 (8 ounce) block Parmesan cheese, freshly grated, about 1 1/2 cups packed
1 teaspoon dried parsley flakes
3/4 teaspoon garlic powder
Directions
- Preheat oven to 425°F 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, about 3 to 4 cups riced.
- Put the riced cauliflower in a microwave safe bowl and microwave on high for 3 to 4 minutes to soften it, then let it cool a bit so you can handle it.
- Wrap the warm cauliflower in a clean kitchen towel or several layers of paper towels and squeeze out as much moisture as you can, really wring it till it's almost dry. this step makes or breaks the crisp
- Transfer the drained cauliflower to a bowl and add the freshly grated Parmesan (about 1 1/2 cups packed), 1 teaspoon dried parsley flakes and 3/4 teaspoon garlic powder. Mix well so the cheese starts to bind the cauliflower.
- Using a tablespoon or small cookie scoop, drop mounds of the mixture onto the prepared sheet about 1 to
- 5 inches apart. Press each mound flat with the back of a spoon or your fingers into 2 to 3 inch rounds about 1/4 inch thick.
- If the rounds are too loose and fall apart, grate in a little more Parmesan from the block and press again until they hold their shape.
- Bake for 12 to 18 minutes, rotating the pan halfway, until the edges are golden brown and the tops look set and crisp.
- Let the crisps cool on the baking sheet for 4 to 5 minutes then move them to a wire rack to finish crisping, they firm up as they cool.
- Serve warm or room temp. Leftovers keep in an airtight container for a day or two but they will lose some crispness, reheat briefly in a skillet or oven to revive them.
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: 170g
- Total number of serves: 4
- Calories: 264kcal
- Fat: 16.6g
- Saturated Fat: 10.7g
- Trans Fat: 0.23g
- Polyunsaturated: 0.85g
- Monounsaturated: 4g
- Cholesterol: 50mg
- Sodium: 1025mg
- Potassium: 350mg
- Carbohydrates: 4.5g
- Fiber: 1.5g
- Sugar: 1.5g
- Protein: 23g
- Vitamin A: 120IU
- Vitamin C: 20mg
- Calcium: 650mg
- Iron: 0.8mg
