Roasted Cauliflower Recipe [Video]

One of the most underrated vegetables is cauliflower because it has a mild (or even bland) taste. But this oven-roasted cauliflower recipe will change your mind about this delicious veggie. The good thing about it being boring is that you can flavor it any way you want. With some olive oil and seasonings, your cauliflower will be full of delicious tastes like garlic, onion, paprika, and lemon.

Roasted cauliflower is ready in just 30 minutes for the family to enjoy. You could even serve this crunchy side dish as an appetizer for game day with some dip. It tastes fantastic, dipped in my roasted red pepper tomato feta dip made with just five ingredients. The cauliflower recipe has only a few ingredients besides the cauliflower and seasonings. It does not get much easier than that.

One of the great things about this recipe is that children love it. Even if your kids refuse to eat their vegetables most of the time, they will ask for seconds with this dish, especially with the right dip. You can dip it in anything from sweet to spicy to savory dips or eat it plain. The herbs and spices add a lot of flavor.

The crunchiness of roasted cauliflower is one of the main attractions, especially for kids. And the recipe is versatile so you can use other herbs, spices, and seasonings. Sometimes, instead of the Italian seasoning, I like to use my homemade ranch seasoning and serve it with ranch dressing.

Why you will love this recipe

• You can make it in minutes: This dish takes about 20 minutes to prepare from start to finish.
• There are a few ingredients: Besides the seasonings, you only need olive oil, cauliflower, and parmesan cheese.
• The kids will eat their vegetables: With the right spices and dip, any kid will love these crunchy veggies.
• It goes with everything: You can change the herbs and spices to match whatever you are cooking, whether pizza, steaks, or tacos.

What you’ll need to make this oven-roasted cauliflower recipe:

Special items:

• Bowls – You need a small bowl to mix the oil and seasonings and a large bowl to toss the seasonings with the cauliflower. 
• Baking sheets: Use two pans covered with foil and baking spray to spread out the cauliflower to roast.

Ingredients:

• Cauliflower – I usually use two large heads of cauliflower.
• Olive oil – I prefer extra virgin olive oil because it is mild tasting and light.
• Garlic powder – An easy way to add rich garlic flavor to this delicious dish.
• Onion powder – For a flavor between cooked and raw onions.
• Smoked paprika – This adds a smoky flavor. If you do not like that flavor, use regular paprika.
• Lemon zest – For the best lemony taste, make your lemon zest by scraping off the yellow part of a fresh lemon.
• Italian seasoning – Try my easy homemade Italian seasoning made with sage, oregano, rosemary, marjoram, parsley, thyme, and basil.
• Salt – I prefer kosher salt because it has a refreshing taste with nothing added.
• Pepper – I always grind my own as needed to get that tongue-tingling taste I love.
• Parmesan cheese (optional) – Shred your fresh parmesan for a cheesy topping. 

How to make oven-roasted cauliflower?

1. Clean your cauliflower: Before you begin, soak your cauliflower in salt water for 15 minutes, rinse it, and let it dry.
2. Preheat oven and prep the sheets: Next, set the oven to 425 degrees F and cover two baking sheets with foil. Then, spray them with non-stick cooking spray.
3. Mix the seasonings: Now, mix the oil with all of the seasonings.
4. Break up the cauliflower: After, break apart the cauliflower into evenly sized pieces. Then, put everything into a large bowl and add the seasoning mixture.
5. Roast and serve: Last, place the pieces far apart on the two baking sheets in the oven. Roast for 15 to 20 minutes. If you are using the cheese, add it after 10 minutes. Then, serve with your favorite dips.

Expert tip

Choosing the best cauliflower

Sometimes, choosing the freshest produce can be difficult, especially at the grocery store. They sometimes like to make things look better than they are to ensure they sell. Some cauliflower is treated with chemicals and preservatives to keep it fresher longer. However, that can be misleading. That is why you should look, feel, and smell it before you buy it.

Examine the cauliflower closely all over. You should check a different one if you see anything moving around in there. Even organic produce should be free from bugs. It is not unusual to see one or two when you soak it but if they are popping out at the store, don’t buy it. The head should be heavy, packed tightly, and firm. There should not be any black or brown spots, and it should not have any soft areas. Do not get one that the florets have started to separate.

The leaves should be bright green, crisp, and fresh-looking. You do not want wilted leaves or a brown or soggy stem. Finally, take a good whiff of the cauliflower all over. If it has any strong smell or weird odor, it is probably past its prime and will not taste as good. Uncooked cauliflower should not have any scent. Lastly, buy your cauliflower during the right growing season in your area.

Recipe variations and add-ins:

• Make it Mexican: For a Mexican-style cauliflower bake, use my homemade taco seasoning when baking and serve it with salsa for dipping.
• Indian-style cauliflower: Another delicious way to roast your cauliflower is with curry powder. I prefer yellow curry powder with a bit of cinnamon for sweetness.
• Extra spicy cauliflower: If you want spicy cauliflower, add a teaspoon of cayenne pepper to your seasoning and serve it with hot sauce.
• Sweet and savory: The kids love it when I add some brown sugar to the seasoning. You could also add honey.
• Add other veggies: Broccoli florets mixed with cauliflower would be extra delicious. You can add other veggies that you like, too.

Serving suggestions:

This dish goes with almost any main meal, it is also great served on salads, or with sandwiches.

• Try this as a side dish for my TikTok viral chopped Italian sandwich made with ham, salami, pepperoni, provolone, olives, and tomatoes.
• This is a great dish to bring to a potluck dinner, backyard BBQ, or a picnic at the park.
• Cauliflower is good with any cuisine, from Asian to Mexican. To match the theme, serve with teriyaki dip or salsa.
• Another way to serve this cauliflower is with Italian chicken and rice. 
• My kids love dipping this into a variety of dips at the same time, such as ranch dressing, buffalo sauce, spinach dip, and Rotel.
• Make a large salad, and top it with roasted cauliflower florets.
• I like to add leftovers to wraps, omelettes, or egg burritos.
• Roast more veggies like the roasted sweet potatoes, carrots with brown sugar, and roasted asparagus to make a veggie platter.

Frequently asked questions

Is Cauliflower healthy?

Yes, it certainly is! It is a low-calorie veggie but is rich in antioxidants. One of its antioxidants, the sulforaphane, has been linked to preventing diabetes, cancer, and heart diseases.

It is mostly composed of water, and hence, it has few calories. One cup of this superfood has only 27 calories.

This is good news for those trying to lose weight because, without too many calories, you will still feel full. The same goes for this baked cauliflower recipe. A serving will only have around 68 calories with the addition of the other ingredients.

Why is my roasted cauliflower not crispy?

The first mistake people make when roasting cauliflower is not cooking it at a high enough temperature. It has to be set at 425 degrees F to crisp the veggie well. You want the outside to turn brown before the insides get cooked too much. Otherwise, they get mushy. Also, using two pans to cook on and spread each piece away from the others is better. They need room to breathe and crisp up.

What should I soak my cauliflower in before using it?

Before preparing your cauliflower, it is a good idea to soak it rather than rinse the dirt, like with other veggies. The rough coating, little nooks, and crannies can hide dirt and other nasty things like bugs. It also helps get rid of any pesticides that were used on them. Soak it upside down in a big bowl of cold salty water for 15 minutes. Then, rinse it off and drain it in a colander or salad spinner. Another way to get rid of bugs, pesticides, and dirt is to soak it in one part white vinegar to three parts water for five minutes.

What is the easiest way to cut cauliflower?

First, remove all of the leaves. Then, cut the whole head in half. Lay these flat and cut them each in half as well. Then, lay the cauliflower quarter at an angle on your cutting board and use a sharp knife to cut out the core. But you don’t have to throw it away. It is edible, too. Now, get rid of the knife and use your hands. Break the cauliflower into florets as small as you like. Try to keep them the same or similar size so they cook evenly.

Does roasting cauliflower remove nutrients?

Roasting cauliflower is one of the healthiest ways to cook it. Boiling it will destroy some vitamins and minerals like vitamins B and C and magnesium. Any kind of dry heat cooking method is good for not losing nutrients. Air frying and stir-frying are some other good ways to cook them. Of course, raw cauliflower is the healthiest way, but it is not as gentle on your digestive system. 

Can I eat the cauliflower core?

Did you know you could eat the core, too? Cauliflower cores are similar to broccoli cores. Just wash them well and peel off the outer layer of skin, which is tougher than the rest of it. Chop them into sticks and season them just like the florets. Then, roast them, and they make fantastic dipping sticks. Or chop them and use them in salads, soups, or casseroles. There is no reason to waste them, and they have the same nutrients as the rest of the vegetable.

What is the best temperature to roast Cauliflower?

For this recipe, preheat the oven to 425 degrees Fahrenheit.

How to store leftovers:

• Refrigerate: You can easily store leftovers in a Ziploc baggie in the fridge for up to four days.   
• Freezing: If you have not eaten it in a few days, put it in a freezer bag, and it can be frozen for several months.   
• Defrost: Let your cauliflower thaw in the fridge overnight before serving.
• Reheating: You can eat it cold or at room temperature or reheat it in the microwave or oven.   

More healthy side dishes:

Recipe tips:

• Be sure to soak your cauliflower to eliminate the pesticides, dirt, and insects. You can use salt water or vinegar water.
• To dry your cauliflower easier, put it in a salad spinner and give it a spin. Those things work well.
• It is best to use your cauliflower the day you buy it. However, if you have to wait, keep it in an airtight container wrapped in paper towels to absorb moisture. Then, place it in your vegetable crisper.
• Make all your pieces the same size so they cook evenly.
• Also, do not crowd the pan. Your cauliflower needs space to crisp.
• After 10 minutes, flip the cauliflower if you want it crispy.