Cauliflower Parmesan Crisps
Amazing cauliflower snack that kids and adult will love. These Cauliflower Parmesan Crisps are made with a few easy ingredients that many people will already have at home. All you need is a head of cauliflower, block of Parmesan cheese, dry parsley flakes, and some garlic powder.
Cauliflower Parmesan Crisps
Raise your hand if you’re addicted to cauliflower!
I have both my hands raised because I LOVE cauliflower. There is always a head of cauliflower in my fridge. If I don’t have anything prepared for myself for lunch, I quickly make some roasted cauliflower in the oven.
Roasted cauliflower if often my choice for a fast side dish or a quick lunch. It’s very easy to make and all I need is a head of cauliflower, olive oil, salt, pepper, and garlic powder.
I preheat the oven to 425, cut cauliflower florets off the stem, and mix it with some olive oil, salt, black pepper, and garlic powder. After that, I just spread it evenly in a rimmed baking sheet and bake for about 20-25 minutes.
No joke, it’s the simplest form of cooking cauliflower and the most delicious.
That is not the only way I use cauliflower, of course. I add it to stir fry, casseroles, make rice out of it, and even pizza crust.
Last time I was making cauliflower pizza, I got an idea for a snack made out of cauliflower and cheese. I wanted to make little bites of cauliflower that would be cheesy and crispy on the outside.
Starting out as if I was making cauliflower pizza crust, I made a few modifications to make these little cauliflower Parmesan crisps. They made a tasty snack and I bet kids will love these. My 1-year old sure did!
TIPS FOR MAKING THESE CAULIFLOWER PARMESAN CRISPS:
Use block Parmesan cheese and grate it freshly yourself. This will ensure that the cheese melts better. Don’t use dry grated Parmesan cheese because it will not melt. (Some grocery stores do have freshly grated Parmesan off the block in the deli section.)
Much like cauliflower pizza crust, make sure to squeeze all liquid out of the steamed, ground cauliflower.
To make cauliflower crisps the same size, I used a cookie scoop to measure the “dough.” I used #40 cookies scoop but you can choose to use a different one.
Once cauliflower crisps are baked, let them cool before taking them off or they might break.
When making the crisps, pat the “dough” down and fix the edges as you flatten it. The edges will crack as it spreads but they are easily fixed.
What is the best way to squeeze liquid from the cauliflower?
The best thing to use when you need to squeeze the liquid from cauliflower is cheese cloth. I like to fold cheese cloth in two (sometimes even more) to make finer mesh.
What if I don’t have a cheese cloth?
What you are looking for is fine mesh to squeeze out the liquid without squeezing part of cauliflower through the holes. There were a few times when I ran out of cheese cloth, then I used clean veggie saving bags. They are made from fine mash material and worked perfectly. So look around your kitchen, you might just have something you can use. Make sure it’s clean and it’s fine mesh material.
Can I prep them ahead of time?
Yes, you absolutely can.
You can prepare the cauliflower “dough” and refrigerate it in an air-tight container. (Up to step 5.)
You can prepare it the night before and bake the next day or prepare in the morning and bake in the afternoon or evening.
How can I reheat these crisps?
Just like so many other things, this snack is best eaten fresh from the oven but, it CAN be reheated.
The best way to reheat it is in the oven. Heat oven to 425 and pop them in on a baking sheet for just about a minute or two, until hot.
You can also reheat them in a dry cooking pan, on stove-top. Preheat a cooking pan over medium-high heat and re-heat the cauliflower crisps for about a minute on each side.
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Cauliflower Parmesan Crisps
Ingredients
- 3 lb head of cauliflower 1 average head of cauliflower
- 3/4 cup fresh grated Parmesan cheese
- 1 tsp garlic powder
- 1 tbsp dry parsley
- salt optional
Instructions
- Cut cauliflower florets off the stem.
- Steam cauliflower florets until tender. (10-15 minutes)
- Place steamed cauliflower florets in a food processor and pulse a few times until it looks like fine crumbs. (Make sure there are no chunks left.)
- Transfer cauliflower crumbs in a doubled cheese cloth and squeeze out all the liquid. (You may have to let it cool a bit or it will be too hot for you to squeeze.)
- Place cauliflower in a mixing bowl and add Parmesan cheese, dry parsley, and garlic powder. Mix well, until all evenly incorporated. (Taste to see if you want to add salt. Parmesan cheese is quite salty and you may feel like it's enough salt.)
- Preheat the oven to 425 and line a large baking sheet with parchment paper.
- Use a cookie scoop to scoop out cauliflower "dough." Press it into a ball with your hands and place it on the baking sheet. (I used #40 scoop.)
- Press down to flatten the "dough" into a thin disk, fixing the broken edges. The goal is for the disks to be only about 3 millimeters thin.
- Repeat with all the "dough." You will get about 12 pieces.
- Bake for 15-17 minutes, until deep golden brown.
- Let the cauliflower crisps cool before taking them off the baking sheet. Use a spatula to gently scoop them up.
Video
Notes
Nutrition
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Categories:
Cauliflower Recipes, Gluten Free Recipes, Healthy Dinner Ideas, Snack Ideas, Vegetarian Recipes,All images and text ©Lyubov Brooke for ©Will Cook For Smiles. Please do not use my images without prior permission. If using my posts in collections and features, please link back to this post for the recipe.
Disclaimer: Nutrition information shown is not guaranteed to be 100% accurate as most ingredients and brands have variations.
This looks so yummy, I can’t wait to try it.
I hope you enjoy it, Shelly!
Do I cook the frozen riced cauliflower before mixing it with the other ingredients
Yes, you’ll want to cook the cauliflower first, then proceed to step 4. which is to transfer the cauliflower crumbs to a double layer of cheesecloth and squeeze out as much liquid as possible. (Let it cool slightly first — it may be too hot to handle right away.) I hope you enjoy it!
Could I use frozen riced cauliflower
Can you use store made rices cauliflower
Yes, you can just make sure you get out as much liquid as possible.
Can these be made in an air fryer. If they can what temperature and how long.
Hi Cathy, I haven’t tried making this in the air fryer, so I’m not sure about the exact temperature or cook time.
Carbs per serving sounds high for ingredients listed and where is sugar coming from?
It’s four crisps per serving and the sugar comes from the cauliflower. I hope this helps 🙂
162 calories per serving? More like one-fourth to one-third that number. So, eat a bunch of them!
There are four crisps per serving so that is why its 162 calories.
Taste is good, though I added to much salt. They didn’t stay crunchy past 2 hours but I live in Costa Rica and it’s the rainy season here – very very very humid.
You write that these are 19 grams of carbs. !!!!
That can’t be for each one ? Is it?
No, it is not for each one! that is per serving which is 3 or 4 crisps depending on the size. This should make 4 servings.
Can’t wait to make them
I hope you like them 🙂
Can frozen riced cauliflower be used and if so,
How much . Thxs
Hi Pat,
Yes, using frozen cauliflower should work fine. I estimate that around 5 cups of frozen cauliflower will be equivalent to a whole cauliflower head. I provide instructions on using frozen cauliflower in my cauliflower pizza crust recipe, and I’ll include the link for you to access it.
https://gesundheitsreport2.org/cauliflower-pizza-crust/%3C/a%3E%3C/p%3E
Approximately how much cauliflower? Will the med head yield a cup more or less?
You want approximately 3 pounds. A medium-size head should work fine.
I have only just come across your site through Facebook. As I was reading your recipe for cauliflower cheese crisps I could taste them. You have a new subscriber!!!
These look amazing. Someone else asked about if you could use frozen cauliflower and you added a link. The “grilled cheese” version uses an egg, but this recipe doesn’t. Is that intentional or a missing ingredient in this recipe?
Tastes great! I made them too thick at first so they were a bit limp😂. How did you determine nutrition numbers? I made 19 crackers with a 1.5-pound head of cauliflower and seems like carbs should be much lower.
Thanks for posting this recipe.
I made it had no parsley so I used sweet basil 🌿 nice and put onion powder too. It was delicious thank you!!!!!
I am so glad the recipe turned out well for you!
These are delicious! I added a teaspoon of Hidden Valley ranch powder and made my crisps smaller using a melon ball scooper. Thanks for the recipe! Definitely will make again 😊
Oh, what a good idea, I will have to try the ranch packet as well! Glad you liked them! 🙂
can you use “bagged/frozen” cauliflower and what would the measurement breakdown be ?
Hi Virginia,
Yes, you can! I go over how to use the frozen bagged cauliflower in my post for cauliflower grilled cheese they are crisps with cheese in the middle so you can refer to that part of the recipe for these crisps. Here is the link. https://gesundheitsreport2.org/cauliflower-grilled-cheese/#search/q=cheesecae%3C/a%3E%3C/p%3E
I noticed that the grilled cheese recipe uses an egg but this one doesn’t. Does the egg act mostly as a binding agent? Thanks!
Is the nutritional information provided for all 12 pieces, or for just 1 disc? Interested to know if suitable for keto. Thank you Karen
Hi Karen, the nutritional information is for one serving which is 4 discs, not one. I hope this helps, let me know if you have any more questions.
Love these! Great idea for healthy crispy snack.
Thanks, Stephanie!
Will make these today, look so delicious.
Can I make in advance and freeze them?
You can freeze them with wax paper between them and crisp them up in the oven or on the stove.
Hi Lyuba, i’ve tried making the chips and mine weren’t crispy at all, could I ask if you flip the chips during the baking?
I think that there is some misconception about the final product 🙂 It is not a cheese crisp or a cracker. Cauliflower is a vegetable and has moisture in it so it will still have moisture in it. It’s thin and crispy on the outside but there is a little softness in the middle. I would say just make sure to get as much moisture squeezed out as possible. Hope this helps.
Can you use frozen mashed cauliflower? How much & do I need to squeeze out liquid?
Yes, but make sure to thaw it out and squeeze all the liquid out of it first.
I made these and refrigerated overnight! They came out great!
I am so glad you liked them, Ashley!
Hello. I assume you store these in the refrigerator, correct? I am trying to come up with readily available snacks for when cravings hit I am not reaching for unhealthy foods. Thanks.
Yes, you would store these in the refrigerator, and for the best result heat them up in a frying pan with a little cooking spray.
Thank you!
Wow, this turned out awesome! The cheesecloth is key – I don’t know how I would have been able to squeeze out enough liquid without it. They were a little tender in the middle but crispy on the sides. My family loves them, thanks!
I’m so glad you liked them, thanks for stopping by!
I am so glad you liked them! 🙂
Amazing. Have you used a beaten egg in the recipe? I may try next time.
Hi Lauren,
I haven’t tried it. The egg is a leveler not just a binder so it won’t help for this recipe and would give you a very different result.
This may sound like a strange question but where in the oven do you place your sheet? Would it be on the bottom?
Hi, Tammy! Not at all! You can place them on the middle rack. 🙂
Mine turned out pretty “floppy” following recipe xavtly. Any comments?
*exactly*
Hi, Kari! I think maybe you still had to much moisture inside them or they were not thin enough.
Use nut milk bags to squeeze out moisture.
Can these be frozen once they are baked?
Can you freeze the cauliflower after squeezing it dry? I made too much and want to use it later.
Hi Marlyn!
Yes, you can freeze cooked and squeezed cauliflower. Place it into a zip-lock freezer back, get all the air out, seal it, and you should be good. Defrost it slowly in the refrigerator. Double check to see it a little more moisture needs to be squeezed out once you’ve defrosted it.
Great tasting but despite wringing cauliflower myself and then my husband wringing it some more- the final product was more like a patty not like a chip. Suggestions? No parchment paper? Longer cook time? Love any ideas. Thx.
Hi Kay!
I think that there is some misconception about the final product 🙂 It is not a cheese crisp or a cracker so it will not span. Cauliflower is a vegetable and has moisture in it so it will still have moisture in it. It’s thin and crispy in the outside but there is a little softness in the middle. I’ve added a video and you may be able to tell.
I hope this helps!!
If using frozen riced cauliflower, how many cups would you use for your recipe? Thank you
Ha, that’s a great question, Colleen! I had to look that up and it seems like there are about 1.5 cups of cauliflower florets per lb of cauliflower. It would probably reduce to 1 cup pulsed. So I would say 3-4 cups. Just make sure to squeeze the liquids out. I hope you like them!
Thank you for responding to that question. I was going to ask the same thing.
Omg these were amazingggg thank u
Awesome! Thank you for letting me know, Yas! 🙂
How many crisps in a serving?
Hi Carla!
The whole recipe makes about 12 crisps, so it’s about 3 per serving. I hope you like them!
Second time making these yummy crisps !!! My husband loves them ! The cheese cloth makes it easier to drain more liquid from cauliflower. Also a hot oven . Easy , fun & healthy , a wonderful recipe . I learn more each time I make them , not to flat , get all the water , make them round & not to thin !!!! Love it
Awe, I’m so happy you guys like them! I am working on my son agreeing to try them but my toddler loves these! 😀
I am crazy about cauliflower. Steamed and mashed! The ultimate comfort food!
Oh me too! I even snack on it raw but that does tend to tough on the stomach when raw.
Where’s best place to buy veggie mesh bags and cheese cloth? I live in a very rural area with a Piggly Wiggly & Dollar General stores. I shop online a lot!
HI Judith!
I’ve seen both, veggie mash bags and cheese cloth, at grocery stores. I’m sure WalMart would carry either or both. You can always call your store and ask to speak to a manager to check on the product availability before you make the drive 🙂
If you shop online, Amazon will have it for sure!
Cheesecloth: https://amzn.to/2TDO5sn
Mesh bags: https://amzn.to/2TDCJEM
Best of luck!!
try looking for a nut milk bag on amazon
Hi….I made these with parmesan…..didn’t get golden crispy. And they were crumbly.
HI Susan,
I’m sorry they didn’t get golden crispy. Did they get golden at all! I’m asking because it might be an oven or temperature problem. By crumbly, do you meat they fell apart easily? What kind of Parmesan did you use, was it grated or dry crumbled? Grated is best because it will still melt and help hold cauliflower together.
I used grated romano cheese. I thought maybe I should add an egg to hold it together. I ended up cooking them for about 40 minutes. I actually flipped them and sprayed them with some oil to see if they would brown, but they never browned, only on the edges a tiny bit. Weird. Yours looked so yummy and mine not so much.
Oh, it’s so hard to pinpoint what exactly went different without being there 🙂 I would not recommend adding an egg since you want them thin and you don’t want too much moisture.
I know it’s a silly question but you oven is working well, right? I’ve had that happen when an old oven didn’t keep temperature and didn’t cook uniformly.
Romano Cheese should be just fine wince it’s very close to consistency of Parmesan.
I really hope I could help more!
I will also work on the video for these crisps, that might help people out!
Im making these right now. They’re baking and look really good. I wrung cauliflower out with a dish cloth, used Italian seasoning since i don’t have dried parsley, and pregrated parm since I didn’t have a block. I was eager to try them even without all the right ingredients. They smell amazing and pretty sure they’ll taste as good as they smell!!
I really hope you enjoyed them !! Thank you for coming to tell me 🙂
I love this recipe. Haven’t made yet cauliflower is expensive now. I read other people commence nd. The y could buy. Those flour towel all white. I use them on other things nd they sre great. I would two to three to wring them out. I hope this is alright if i said something. These towels are kinda cotton towels nd their great for this. If you don’t have cheese cloth. Im going to buy cheesecloth for sure. Thank you Barb
That’s a great idea! They are thin and easily washed. Thank you, Barbara!
Absolutely amazing, thank you for the recipe, I made it with Pecorino Romano👌
I”m SO happy you liked them Maria! Thank you for telling me 🙂
Cauliflower itself is boring trying this today. Read all the comments will be sure to get moisture out. I have what I call my food towels they are cotton dish towels that I use just for wringing moisture out of foods such as chopped spinach for various recipes. Use a clean dish towel (not terrycloth) wrap veggies up and wring out until all moisture is gone. You may need to scrape it off the towel but it works. I launder towel and always have one on hand just for this. I also use these towels for any food processing rather then paper towels.
Hi Dolores! A towel is a great idea. I also use vegetable mesh storage bags. They are fine mesh and perfect for substituting for cheese cloth. I hope you will like these cauliflower bites when you try them!
I have had success using a potato ricer to squeeze liquid out of several things: frozen spinach for one, and the cauli would work in it also. Might need to line the ricer with a layer of mesh of some kind to prevent cauli from squeezing through the holes. You can get good leverage on the ricer and doesn’t hurt your hands so much. Might be worth a try!
In oven & steaming up the whole downstairs lolol. I obviously did NOT get all the moisture out!
I didn’t have cheesecloth, so I used multiple coffee filters. Still hoping they’re yummy.
My only advice w this recipe is state in bold letters the importance of removing ALL JUICES to the point of the cauliflower being powdery (which you may have mentioned) and I just didn’t realize the importance of that step:/
My 1st time doing this, but it wont be my last! Ty for sharing:)
If you don’t have cheese cloth, a vegetable mesh bag will do the trick. I’ve used a mesh bag in many occasions when I ran out of cheese cloth (it’s also easy to wash). I hope you will get better results next time and i hope you still like the taste as well 🙂
This was the biggest waste of time & ingredients I’ve experienced in a very long time. Very disappointed….
Soggy & burned around the edges….. 😖
I’m sorry it didn’t turn out well for you!
I am trying these tonight and hope wringing out all the water will help prevent mushy middle and burnt edges *fingers crossed*
Sorry… replied to wrong person
Since your crisps were were soggy, did you possibly not squeeze all the water out, CAS?
That’s not very kind of you.
I might have same results, but if I do it’s because I didn’t get all the moisture out… my own fault but lesson learned. I’ll try again and make sure I wring the juices out till my hands hurt lol.
This is a great recipe…just have to know what you’re doing, and if you fail try again.
Hi Marie!
Besides the moisture, it could be the also how the actual patty was formed. If it thicker in a middle, then it won’t cook as evenly. And, if it’s very thin around the edges, then it will crisp too fast. It’s also not supposed to be like a Parmesan crisp, you know dry and crunchy, since it is a vegetable based 🙂
I really hope you will be happier with results next time!
Agree. Unkind and uncalled for.
That’s not very kind of you.
I might have same results, but if I do it’s because I didn’t get all the moisture out… my own fault but lesson learned. I’ll try again and make sure I wring the juices out till my hands hurt lol.
This is a great recipe…just have to know what you’re doing, and if you fail try again.
Hello
Can you please tell me how many crisps you get in the 18 grams of carbohydrates? Can’t wait to try this. Thank you
Hi Christie!
This nutrition is calculated for 1 serving, which is 3 pieces. It’s also calculated for raw head of cauliflower. Cauliflower is then steamed, moisture squeezed out, and it’s pressed into the thin pieces 🙂
Do you think I could roast the florets to cut down on the water retention?
Hi Tami!
When I roast cauliflower, it still retains a good amount of juice that is better squeezed out. Roasting it would add some more flavor but I’m sure you’ll still need to squeeze out some excess moisture.
Thank you!
I sauted in a pan on low a bag of already rice frozen cauliflower . Cook on low in a large skillet,turning frequently releasing the steam. You don’t want to brown it. Tales about 12mins. Let cool then add to cheese. Mix well until consistency of dough.
Colleen 🙂
Do you have a recommended dipping sauce for the crisps? Thinking this would be a great app for my book club. Thanks!
Hi Amy!
Ranch is always a crowd pleaser, it’s easy, and goes great with cauliflower. You may need to double the recipe depending on how many people will be at the club. I hope everyone likes it!
How far ahead can these be made. Can I make them 4 days ahead.
Hi Krish! I would prepare the cauliflower mixture ahead of time and keep it in an air-tight container. I’d make it 2-3 days ahead of time though. Check the moisture and you may need to squeeze some of it out through a cheese cloth before baking.
Thanks for all of the special recipes that I would have never thought of Love the healthier alternatives !!!
Thank you, Cathy!
I’m thinking (have not done it, but have with yogurt) you could toss the riced cauliflower in a strainer overnight so the excess liquid drips through. Thanks for all the great recipe ideas!
(I’m sorry, answered wrong comment before.)
That’s a great idea. Plus it will take care of prep time ahead so it can be quickly made the next day. Thank you, Marjorie!
Will this recipe work with frozen riced cauliflower?????
I can see these adding that extra touch to a salad or bowl of soup! Love it!
Thanks for the idea of using cauliflower to make a Parmesan crisp more nutritious.
Pamela
Oh yes, it would be great with soup! I will try in next time 😉
Thank you!
Hello, do you think this recipe would work with dry curd cottage cheese? They look fantastic!
Hello there! These look delicious! Was woudering if these can be made with vegan cheese
Hi Maria!
I’m not very familiar with vegan cheese. The reason I use Parmesan cheese is because it does have a melting point but is doesn’t add much moisture to the crisps while they are baking. So if you will try vegan cheese, see if there are harder ones. You will still be able to enjoy this snack but they may not retain shape as well and might just have different texture.
Sorry I wasn’t too much help!
Parm! Crisps
Thank you for the cauliflower park crisps, can hardly wait to make them! Love your recipes. I needed some help with recipes to enjoy some snacks as well for new ideas. Please keep them coming!!!
I hope you like them, Karen! I can hardly keep my hands off them 🙂
Thank you!!
Can you use the frozen already diced cauliflower instead of fresh?
Hi Terri!
I don’t see why not 🙂 Just thaw it in the fridge and you should be good.
So, it’s 162 calories per crisp..right? I wonder where the 6 gm of sugar comes from, do you know? These just look so good, I know I’m gonna have to go for it.
Hi Donna!
It looks like the head of cauliflower has 26 grams of sugar in it. That’s according to this recipe program that calculates the nutritional facts. I looks like amounts of sugar range from size to cooked vs raw. But it’s all from cauliflower.
what recipe program do you have that calculates the nutritional data in a recipe please?
Lynne,
I use the program that is in the WP Recipe Maker program that I use for the recipe cards on the site. I’ve checked cauliflower nutrition with the google calculator one as well (It came out the same). I definitely put in the oz because the amount of sugar and carbs do vary according to size. I’ve read that cooking it also changes nutritional information and also how you cook it. I would imaging that some of the sugar is also drained off with the liquid when the steamed cauliflower is squeezed out. But there is not way to check exactly.
It’s 162 cal “per serving”. The entire recipe makes 4 servings/12 crisps, so 162 cal for three crisps.
I have the same question . What is a serving size?
I would love to try these, they look so good. I make cauliflower pizza all the time. Just a clarification though, will this recipe only make 12 crisps? I feel like it should make more.
Hi Lydia!
It does make 12 crisps that are about 3.5-4 inches in diameter. I used an average size head of cauliflower. You can always double the recipe for a bigger family 🙂
Can these crisps be made with any other cheese?
Hi Paramita! If you were to substitute cheese, I’d go with another hard cheese to it doesn’t add too much moisture. Maybe Asiago or Pecorino.
Love that you number your steps. Makes following directions so much easier. These are going to be a HUGE hit in my house.
I’m so happy to hear that! Thank you, Karen!!