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.

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

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