butter-flavored cooking spray (such as I Can't Believe It's Not Butter®)
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¼ teaspoon salt, or to taste
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⅛ teaspoon ground black pepper
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¼ cup Italian-style bread crumbs
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¼ cup freshly grated Parmesan cheese
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3 cloves garlic, minced, or more to taste
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¼ teaspoon red pepper flakes (Optional)
Instructions
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.