Everything people love about chicken parm (tender chicken, marinara and a blanket of browned mozzarella), baked on a thick cauliflower steak instead of served over pasta.
The chicken goes on raw and thin, so it cooks through in the same 30 to 35 minutes the cauliflower needs to turn tender. One sheet pan, no breading station and no frying.
Chicken Parm Cauliflower Stacks
- Total
- 58 min
- Hands-on
- 20 min
- Makes
- 4 stacks
- Net carbs
- 12 g per serving
Ingredients
Steps
Heat the oven to 400°F (200°C) and line a sheet pan with parchment.
Stand each cauliflower on its stem and cut two thick steaks (about 1 inch) from the middle, right through the core.
Lay the steaks on the pan, brush with the oil, and sprinkle with the Italian seasoning, garlic powder and salt.
Lay a raw chicken piece flat on each steak and season it with salt and pepper.
Spread the marinara over the chicken, then the mozzarella and parmesan.
Bake 30 to 35 minutes, until the cheese is golden and bubbly and the chicken reads 165°F (74°C).
Top with basil, rest 3 minutes, and cut in half.
Before you start
- Cut the steaks from the middle, through the core. The core holds each one together; the ends crumble into florets, so save those for another day.
- Pound the chicken to an even 1/2 inch so it cooks in the same time as the cauliflower.
- Pat the chicken dry so the marinara stays put.
Nutrition per serving (estimate)
- Calories
- 450
- Fat
- 22 g
- Saturated fat
- 8 g
- Cholesterol
- 135 mg
- Sodium
- 1,020 mg
- Carbohydrates
- 16 g
- Fiber
- 4 g
- Net carbs
- 12 g
- Sugar
- 6 g
- Protein
- 48 g
Estimated on 28 October 2026 from USDA FoodData Central values for the ingredients as listed. Salt and pepper added to taste and optional toppings aren’t included, and brands vary, so check your labels if you count carbs for a medical reason.
Lazy Plate · thelazyplate.com/chicken-parm-cauliflower-stacks/
Tips
- Butterfly each breast by slicing it through the side, then pound it between two sheets of plastic wrap.
- A few basil leaves after baking make it taste like the restaurant version.
Swaps that work
- Use store-bought chicken cutlets to skip the pounding.
- Swap the marinara for pesto and the mozzarella for provolone.
- Boneless thighs work too; they're done at 165°F (74°C) and most tender around 175°F (79°C).
Leftovers
Refrigerate up to 3 days. Reheat at 350°F (175°C) for about 15 minutes, until the center reads 165°F (74°C).
Questions
Will the chicken cook through on top of the cauliflower?
Yes, if it's pounded to 1/2 inch. Check the thickest piece: it's done at 165°F (74°C).
Why no breading?
Breading would go soft under the sauce here. Leaving it off keeps the dish low-carb, and the browned cheese gives you the crust.
What do I do with the cauliflower ends?
They break into florets. Roast them on the side, or save them for cauliflower rice.
Made it?
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