Roasted Cauliflower

Oven-Roasted Cauliflower is a Whole30, low-carb, and keto side dish recipe that is quick and easy to make.  Learn How to make this vegetable in the oven so it comes out perfectly tender and ultra crispy every time.  Add your favorite Indian curry seasoning, Italian Parmesan blend, or Taco seasoning mix to change it up!

Want a few other healthy cauliflower recipes?  You might also enjoy this Healthy Cauliflower Soup, Roasted Cauliflower and Broccoli, or this Whole Roasted Cauliflower Head.

Oven-Roasted Cauliflower Recipe

My entire life I have loved cauliflower’s greener cousin, broccoli.

When I was younger my mom would steam it and then cover it in Cheez Whiz.

As I got older I started roasting it in the oven and serving it with just a bit of salt, pepper, and butter.

But for some reason I never thought to do the same with cauliflower?… Until recently!

Little did I know how wonderful of a canvas cauliflower is to so many different seasoning options.

You can serve it up as curried cauliflower and put it on top of a chopped kale salad…

Toss it in some taco seasoning and serve it as a vegan taco…

Or mix it with a bit of Parmesan cheese and Italian seasoning for a delicious healthy side dish!

Seriously, the options are endless!

So let’s dive into how to roast cauliflower in the oven for a quick, easy, and healthy side dish recipe.

Ingredients

You only need a few simple ingredients to make this recipe at home.

• Cauliflower – One large head of cauliflower should yield roughly 4 cups of florets.
• Oil – A neutral oil, such as olive or avocado oil, works great when roasting vegetables.  You’ll want to use just enough oil to coat all of the florets, but not so much that they will become too soggy.
• Salt and Pepper – Adjust how little or how much of these you use to taste.
• Seasoning Mix – Use whatever mix you have on hand or what will work best with your main dish!  Read below for a few flavor options.
  • You can also leave this out completely and bump up the amount of salt and pepper used.

Cutting into Florets

The size of the florets will determine how long it takes them to bake in the oven.

If cut on the larger side, they will take longer to bake.

Smaller florets will roast more quickly when baked in the oven.

A good rule of thumb is to cut the cauliflower florets to about 1 to 1 ½ inches.

Cook’s Tip: Have trouble cutting? Learn How to Cut Cauliflower into Florets.

How to Roast

Roasting cauliflower in the oven is very similar to other vegetables such as Roasted Broccoli or Italian Roasted Vegetables.

Here are the step-by-step instructions:

1. Preheat oven to 425 degrees.
2. Cut cauliflower into bite-sized florets.
3. Add florets and oil to a large bowl.  Toss until well coated. (Steps 1 and 2 above.)
4. Sprinkle seasoning mix, salt, and pepper over cauliflower.  Toss to combine. (Steps 3 and 4 above.)
5. Line a large baking sheet with parchment paper.  Add cauliflower and spread out into a single layer. (Step 1 below)
6. Roast in a preheated 425 degree oven for 25-30 minutes, flipping halfway through, or until crisp and tender. (Step 2 below.)
7. Sprinkle with additional fresh herbs (parsley or cilantro) or serve with Parmesan cheese and enjoy!

Use the Right Baking Sheet

There are a few things to note when it comes to the best type of baking sheet to use when roasting vegetables.

A lighter colored baking sheet is preferred and will lend to more evenly baked vegetables.

A darker colored baking sheet can potentially burn the vegetables and cooks them unevenly.

Another thing to note is the size of the baking sheet.  Select a rimmed baking sheet that is large enough to fit all of the vegetables in a single layer.  If some of the vegetables are overlapping it is best to use a second baking sheet than to try and squeeze them all in.

Roasting vegetables on too small of a baking sheet will leave you with slightly soggy or undercooked vegetables.  Overlapped vegetables will also take quite a bit longer to cook than if roasted in a single layer.

Parchment Paper or Foil

Parchment paper is by far the better choice to use when roasting vegetables.  It’s a non-toxic option and is almost completely non-stick.

On the other hand, aluminum foil can potentially leach harmful chemicals into your food.  It also tends to stick to foods if enough oil or fat isn’t used.

Do I need to use parchment paper?

A baking sheet without parchment paper can be used for this side dish.

If you choose to do this, make sure you spray the pan lightly with a bit of non-stick cooking spray.

Different Flavor Options

Cauliflower makes an incredible canvas to showcase flavors.  Because of this, you can truly use all sorts of spices and herbs to season basic cauliflower.

Roasted Cauliflower Seasoning Mixes:

Mexican Taco – Roast with some Homemade Taco Seasoning and enjoy as vegan tacos.

Parmesan Italian – Add Homemade Italian Seasoning before roasting.  When done, sprinkle with a bit of fresh parsley, red pepper flakes, and grated Parmesan cheese.

Blackened Cajun – Give it a kick by using a Cajun or Blackened Seasoning mix.  Top it with some fresh parsley and a squeeze of lemon juice when serving.

Indian Curry – Mix together a blend of ¾ tsp. curry powder, ½ tsp. coriander, and ¼ tsp. paprika.  Sprinkle over the cauliflower before baking.  Serve with a sprinkle of fresh cilantro before serving.

Ways to Use

There are so many different ways you can use roasted cauliflower once it’s made!

A few delicious ideas to use roasted cauliflower florets:

• On top of a warm Roasted Vegetable Kale Salad.
• For an added crunch to a bowl of Healthy Cauliflower Soup.
• On top of this whole grain packed Quinoa Skillet.
• As a low-carb and keto side for a Filet Mignon.
• In corn tortillas as Vegan Cauliflower Tacos.

Other Roasted Vegetable Recipes

Roasting vegetables brings out their natural sweetness and creates an irresistible texture.

If you like this roasted cauliflower recipe, you might also enjoy:

• Honey Oven Roasted Broccoli
• Roasted Sweet Potato Cubes
• Garlic Parmesan Roasted Broccoli and Cauliflower
• Maple Roasted Butternut Squash
• Roasted Cherry Tomatoes

5 from 2 votes

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Easy Roasted Cauliflower Recipe

Roasted Cauliflower is a Whole30, low-carb, and keto side dish recipe that is quick and easy to make in the oven.  Learn How to Roast Cauliflower that comes out perfectly tender and ultra crispy every time. 

Course Dinner, lunch, Side Dish

Cuisine American

Keyword easy, healthy, low-carb, roasted vegetables

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings 4 servings

Calories 91 kcal

Author London

Ingredients

• 1 large cauliflower head cut into florets, about 4 cups
• 2-3 Tbsp olive oil or avocado oil
• 1 ½ - 2 tsp. seasoning mix*
• ½ tsp. salt to taste
• ¼ tsp. black pepper to taste

Mexican Taco*

• 1 ½ tsp. homemade taco seasoning mix
• Fresh cilantro finely chopped

Italian Parmesan*

• 1 ½ tsp. homemade Italian seasoning mix
• Grated Parmesan cheese
• Fresh parsley finely chopped
• Red pepper flakes

Blackened Cajun*

• 1 ½ tsp. homemade blackened seasoning
• Fresh parsley finely chopped

Indian Curry*

• ¾ tsp. curry powder
• ½ tsp. coriander
• ¼ tsp. paprika
• Fresh cilantro finely chopped

Instructions

1. Preheat oven to 425 degrees.
2. Cut cauliflower into bite-sized florets.
3. Add cauliflower florets and oil to a large bowl. Toss until cauliflower is well coated.
4. Sprinkle seasoning mix of choice, salt, and pepper over cauliflower. Toss to combine.
5. Line a large baking sheet with parchment paper. Add cauliflower and spread out into a single layer.

6. Bake cauliflower in preheated oven for 25-30 minutes, flipping halfway through, or until crisp and tender.

7. Sprinkle with additional fresh herbs (parsley or cilantro), red pepper flakes, or serve with Parmesan cheese and enjoy!

Recipe Notes

Nutritional information is calculated with taco seasoning mix.

Nutrition Facts

Easy Roasted Cauliflower Recipe

Amount Per Serving

Calories 91 Calories from Fat 63

% Daily Value*

Fat 7g11%

Saturated Fat 1g6%

Sodium 418mg18%

Potassium 299mg9%

Carbohydrates 6g2%

Fiber 2g8%

Sugar 2g2%

Protein 2g4%

Vitamin A 173IU3%

Vitamin C 49mg59%

Calcium 22mg2%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.