Cheesy Cauliflower in the Microwave


Microwave cauliflower can be prepped, cooked, and on your table in less than 20 minutes. Your family will love this cheesy dish.

Prep Time:
5 mins
Cook Time:
15 mins
Total Time:
20 mins


  • 1 medium head cauliflower, separated into florets

  • butter-flavored cooking spray (such as I Can't Believe It's Not Butter®)

  • ¼ teaspoon salt, or to taste

  • teaspoon ground black pepper

  • ¼ cup Italian-style bread crumbs

  • ¼ cup freshly grated Parmesan cheese

  • 3 cloves garlic, minced, or more to taste

  • ¼ teaspoon red pepper flakes (Optional)


  1. Place cauliflower in a microwave-safe bowl and cover with paper towels. Cook in the microwave on high for 5 to 6 minutes. Remove from the microwave, drain any liquid, and stir cauliflower. Return to the microwave and cook until soft, 5 to 6 more minutes.

  2. Spray cauliflower with butter-flavored cooking spray and season with salt and pepper. Sprinkle with bread crumbs, Parmesan cheese, and garlic; stir to combine.

  3. Microwave until cheese is melted, 1 to 2 more minutes.

Nutrition Facts (per serving)

82 Calories
2g Fat
12g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 82
% Daily Value *
Total Fat 2g 3%
Saturated Fat 1g 5%
Cholesterol 4mg 1%
Sodium 364mg 16%
Total Carbohydrate 12g 4%
Dietary Fiber 3g 11%
Total Sugars 3g
Protein 5g
Vitamin C 54mg 268%
Calcium 95mg 7%
Iron 1mg 6%
Potassium 364mg 8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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