Transform ordinary cauliflower into an extraordinary culinary experience with this crispy baked cauliflower featuring a golden yogurt-parmesan crust. This healthy yet indulgent dish combines the wholesome goodness of cauliflower with a flavorful coating that delivers satisfying crunch and rich taste. Perfect as a side dish, appetizer, or even a light main course, this recipe elevates humble cauliflower to gourmet status while maintaining its nutritional benefits.
Ingredients
Main Ingredients:
- 1 small head of cauliflower (approximately 900g/2 lbs)
- 4 tablespoons (60ml) plain Greek yogurt
- 70g (5 tablespoons) butter, melted
- Zest of half a lemon
- Juice of half a lemon (approximately 2 tablespoons)
- 100g (1 cup) freshly grated Parmesan cheese
- 60g (½ cup) panko breadcrumbs
- 30g (¼ cup) all-purpose flour for coating
- 2 tablespoons fresh parsley, finely chopped (for garnish)
Spice Blend:
- 1 teaspoon salt
- ½ teaspoon granulated sugar
- ¼ teaspoon ground cinnamon
- ½ teaspoon ground turmeric
- ¼ teaspoon freshly ground black pepper
Optional Yogurt Dipping Sauce:
- 120ml (½ cup) plain Greek yogurt
- 1 tablespoon fresh lemon juice
- 1 clove garlic, minced
- Pinch of salt
Step-by-Step Instructions
Preparing the Cauliflower
Step 1: Preheat your oven to 180°C (350°F). Line a large baking sheet with parchment paper and set aside.
Step 2: Remove the green leaves from the cauliflower head and trim the stem, leaving enough to keep the florets attached. Cut the cauliflower into medium-sized florets, approximately 5cm (2 inches) in size. Try to keep the pieces relatively uniform for even cooking.
Step 3: Bring a large pot of salted water to a rolling boil. Add the cauliflower florets and blanch for 3-4 minutes until they are just tender but still firm. The cauliflower should be easily pierced with a fork but not mushy.
Step 4: Immediately drain the cauliflower and transfer to a bowl of ice water to stop the cooking process. This blanching technique ensures the cauliflower will be perfectly tender inside while achieving a crispy exterior during baking.
Step 5: Once cooled, drain the cauliflower thoroughly and pat completely dry with paper towels. Removing excess moisture is crucial for achieving maximum crispiness.
Creating the Coating Station
Step 6: Set up three shallow dishes for the coating process. In the first dish, place the all-purpose flour seasoned with a pinch of salt and pepper.
Step 7: In the second dish, prepare the yogurt sauce by combining the plain yogurt, melted butter, lemon zest, lemon juice, salt, sugar, cinnamon, turmeric, and black pepper. Whisk until the mixture is completely smooth and well combined. The sauce should have a creamy consistency that coats the back of a spoon.
Step 8: In the third dish, combine the grated Parmesan cheese and panko breadcrumbs. Mix thoroughly to ensure even distribution of both ingredients.
Coating and Baking Process
Step 9: Working with one floret at a time, first dredge each piece of cauliflower in the seasoned flour, shaking off any excess. This flour coating helps the yogurt mixture adhere better to the cauliflower.
Step 10: Next, dip the floured cauliflower into the yogurt sauce mixture, ensuring each floret is completely coated. Use a spoon or your hands to thoroughly cover all surfaces of the cauliflower with the creamy mixture.
Step 11: Finally, roll the yogurt-coated cauliflower in the Parmesan-breadcrumb mixture, pressing gently to ensure the coating adheres well. The florets should be completely covered with the golden mixture.
Step 12: Place the coated cauliflower florets on the prepared baking sheet, ensuring they don’t touch each other. This spacing allows for proper air circulation and even browning.
Step 13: Bake for 18-22 minutes, or until the coating is golden brown and crispy. The internal temperature of the cauliflower should reach 75°C (165°F) when tested with a food thermometer.
Finishing and Serving
Step 14: While the cauliflower is baking, prepare the optional yogurt dipping sauce by whisking together the Greek yogurt, lemon juice, minced garlic, and a pinch of salt until smooth. Refrigerate until ready to serve.
Step 15: Remove the cauliflower from the oven and let it rest for 2-3 minutes. Garnish with freshly chopped parsley just before serving for a pop of color and fresh flavor.
Nutritional Information
Prep Time: 20 minutes
Cooking Time: 25 minutes
Total Time: 45 minutes
Servings: 4-6 as a side dish
Per Serving (approximate):
- Calories: 245
- Carbohydrates: 15g
- Protein: 12g
- Fat: 16g
- Fiber: 4g
- Sugar: 6g
- Sodium: 485mg
- Calcium: 285mg (from Parmesan and yogurt)
Variations and Substitutions
Dairy-Free Option: Replace the Greek yogurt with coconut yogurt or cashew cream, and substitute nutritional yeast for the Parmesan cheese. Use olive oil instead of butter for a completely dairy-free version.
Gluten-Free Alternative: Replace the all-purpose flour with rice flour or gluten-free flour blend, and use gluten-free breadcrumbs instead of regular panko.
Spice Variations: Experiment with different spice combinations such as smoked paprika and garlic powder, or curry powder and cumin for an Indian-inspired flavor profile.
Extra Crispy Version: For maximum crispiness, after coating, place the cauliflower in the refrigerator for 30 minutes before baking. This helps set the coating and results in an even crunchier exterior.
Herb Crust: Add 2 tablespoons of mixed dried herbs such as oregano, thyme, and rosemary to the breadcrumb mixture for an aromatic herb-crusted variation.
Spicy Kick: Add ½ teaspoon of cayenne pepper or red pepper flakes to the yogurt mixture for those who enjoy a bit of heat.
Frequently Asked Questions
Can I prepare this dish ahead of time? You can blanch and dry the cauliflower up to one day in advance, storing it covered in the refrigerator. However, for best results, coat and bake the cauliflower just before serving to maintain maximum crispiness. The coated cauliflower can be held in the refrigerator for up to 2 hours before baking.
Why is my coating not staying crispy? The most common reason for soggy coating is excess moisture in the cauliflower. Ensure you thoroughly dry the blanched cauliflower and avoid overcrowding on the baking sheet. Also, make sure your oven is fully preheated before baking.
Can I use frozen cauliflower for this recipe? Fresh cauliflower works best for this recipe as it maintains better texture and produces less moisture during cooking. If using frozen cauliflower, thaw it completely, drain thoroughly, and pat very dry before proceeding with the recipe.
How do I store leftovers? Store leftover cauliflower in the refrigerator for up to 3 days in an airtight container. To restore crispiness, reheat in a 180°C (350°F) oven for 5-8 minutes rather than using a microwave, which will make the coating soggy.
Can I make this recipe vegan? Yes, substitute the Greek yogurt with thick coconut yogurt or cashew cream, replace butter with olive oil, and use nutritional yeast instead of Parmesan cheese. The result will still be delicious and crispy while being completely plant-based.
This crispy baked cauliflower with yogurt-Parmesan crust proves that healthy eating doesn’t mean sacrificing flavor or satisfaction. The combination of tender cauliflower with a golden, crunchy exterior creates a dish that appeals to both vegetable lovers and skeptics alike. Serve it alongside a fresh green salad, roasted vegetables, or as part of a Mediterranean-inspired meal for a nutritious and delicious dining experience that will have everyone asking for the recipe.