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Easy Oven Roasted Cauliflower Recipe (2 ways)

This Spicy Roasted Cauliflower recipe is tossed together with a few simple ingredients for a perfect low carb side dish. It’s a super versatile and great recipe that will go with just about any main course.

When it comes to Keto or low carb diets, cauliflower is considered the super star of all vegetables. One of the main of the main reasons it’s so popular is because of its mild flavor that can act as a blank canvas for many recipes.

Raw cauliflower can be minced in a food processor into rice consistency and used as a substitute for regular long grain or brown rice. Another awesome way to prepare it is to steam a whole head of cauliflower, add some butter, sour cream and seasonings and mash it all together. The creamy texture and flavor are transformed into a dish so close to mashed potatoes, no one can hardly tell the difference.

Though you can prepare cauliflower countless ways, I have to admit I am a huge roasted cauliflower fan!

Roasting cauliflower really brings out a delicious nutty flavor that allows the cauliflower to work great as a standalone veggie side dish or as the perfect vehicle for other delicious culinary creations. This spicy roasted cauliflower is one my favorite ways to prepare it because I can use it for meal prep throughout the week with other recipes.

roasted cauliflower on cookie sheet

What’s Needed for Roasted Cauliflower?

  • 1 large head cauliflower, rinsed, dried, and separated into florets
  • 3 T. extra virgin olive oil
  • 2 – 3 cloves garlic, peeled and finely minced
  • 2 t. crushed red pepper flakes
  • Salt and freshly ground black pepper, to taste
  • ½ c. Parmesan cheese, freshly grated, divided

How to Make Parmesan Roasted Cauliflower

  1. Preheat oven to 450˚F and line a large rimmed baking sheet with parchment paper. 
  2. Add cauliflower pieces, olive oil, minced garlic, and crushed red pepper flakes to a large bowl and toss to coat. Season with salt and pepper, to taste.
  3. Spread seasoned cauliflower on prepared baking sheet in a single layer. Roast for 20-25 minutes at 450˚F, stirring once to ensure cauliflower cooks evenly. 
  4. Remove from oven and set the broiler on high. Evenly sprinkle cauliflower with ¼ cup freshly grated Parmesan cheese and place under the broiler until golden brown (approximately 2 minutes).
  5. Remove from oven and sprinkle with remaining Parmesan cheese and serve immediately.

Allow leftovers to cool to room temperature and store in an airtight container in the fridge for up to 4 days.

cabbage head on cutting board


What to Serve with Roasted Cauliflower?

So, now that I have convinced you how much you need cauliflower in your life, let’s take a look at some great ways to you incorporate it into your meal planning!

Vegetables that Pair Well with Cauliflower

Sheet pan veggies are a great way to meal prep. The key to making awesome sheet pan veggies, like these Mediterranean Roasted Vegetables, is to choose some that pair well together. When roasting a vegetable medley with cauliflower, here are some great ones to consider:

  • Brussels sprouts
  • Asparagus
  • Broccoli
  • Sweet potatoes
  • Red onion

Proteins Dishes that Go Well with Cauliflower

Cauliflower is a delicious side dish that goes with just about anything you want to serve it with. If you’re needing a little inspiration, here are really popular protein dishes you can serve with cauliflower.

  • This spicy roasted cauliflower served with baked, grilled or roasted chicken breasts are a classic low carb and low-calorie combination that makes a super quick and easy weeknight meal.
  • Steak, pork chops or pork tenderloin with your favorite mashed cauliflower recipe are always a hit. If you’ve never made mash cauliflower before, it is so easy. Take a head of fresh cauliflower and steam it. Drain it well and mash it well with all the same ingredients you use for mashed potatoes. It’s so good!!!
  • Cauliflower rice goes great with seafood of any kind. You can even season it with Cajun seasonings and butter and make shrimp and “grits” the whole family will love.

Other Ways to Serve this Roasted Cauliflower

Once you’ve made up a big batch of this spicy roasted cauliflower, it can be the main ingredient in many main course recipes. Here are some great options for you to try:

  • Chef cauliflower salad-Roasted cauliflower is awesome mixed in with simple greens and any of your favorite deli-meats and cheeses for a heathy twist on a traditional chef salad.
  • Cauliflower mac and cheese-Make your favorite mac and cheese recipe with roasted cauliflower florets instead of pasta. You will be shocked at how much the kids love this one!
  • Pizza crust-You can even make pizza crust with cauliflower, eggs, and cheese! How is that for a versatile ingredient?
  • Creamy cauliflower soup- Add some of this roasted cauliflower to your favorite creamy vegetable soup. It makes another wonderful meal prep idea because it freezes so well!
  • Roasted cauliflower hummus: Did you know you can make hummus out of roasted cauliflower? You sure can! In a food processer add roasted cauliflower, a little bit of tahini, smoked paprika, some garam masala and olive oil for a really tasty and low carb hummus.

Can I Roast this Cauliflower in the Air Fryer

You sure can and it’s super quick and easy. Place the cauliflower florets in an even layer in the air fryer. Cook on 375˚ for 10-15 minutes, flipping them about halfway through.

Depending on your air fryer, the cooking time make vary. You are looking for nice and tender florets that are slightly golden brown in color.

What Does Cauliflower Taste Like?

The best way to describe the versatile taste of cauliflower is mild, slightly sweet and nutty. It absorbs the flavor of almost anything you season it with. That is why people love using at as a low carb substitution for pasta, rice and potatoes!

What are the Health Benefits of Cauliflower?

Another reason cauliflower gets the MVP award for best low carb vegetable is because it is super nutritious.

For a one cup serving of cauliflower, it has 100% of the daily recommended amount of vitamin C as well as being a great source of vitamin K, vitamin B6, potassium, manganese ad folate. It is also a great source of fiber which aids in digestive health.

To read more about all the great benefits of eating cauliflower, check out this article on Healthline.com.

chopped cauliflower in a white bowl

Add-ins for Roasted Cauliflower

Nuts: If you love a crunchy texture added to your vegetables, try adding toasted almonds, pine nuts or chopped pecans.

Spices: Have fun and make your own spice blend using any of your favorites. Curry powder, chili powder or chili flakes, garlic Tajin or even a homemade dry ranch reasoning works greats with roasted cauliflower.

Cheeses: Everything is better with cheese. Sprinkle the top of your roasted cauliflower with shredded cheddar cheese, feta cheese, cotija and any of your favorites. A simple homemade cheese sauce is also great to serve over the top of roasted cauliflower.

Want More Healthy Side Dishes?

lightly browned roasted cauliflower

Roasted Cauliflower

Published By Stephanie
This Spicy Roasted Cauliflower recipe is tossed together with a few simple ingredients for a perfect low carb side dish. It's a super versatile and great recipe that will go with just about any main course.
5 from 1 vote
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Course Side Dish
Cuisine American
Servings 4 servings
Calories 147 kcal

Ingredients
  

  • 1 lg head of cauliflower washed, dried and separated into florets
  • 3 T Extra Virgin Olive Oil
  • 2-3 cloves garlic peeled and finely minced
  • 2 t red pepper flakes crushed
  • salt and pepper to taste
  • ½ cup Parmesan cheese freshly grated, divided

Instructions
 

  • Preheat oven to 450˚F and line a large rimmed baking sheet with parchment paper. 
  • Add cauliflower pieces, olive oil, minced garlic, and crushed red pepper flakes to a large bowl and toss to coat. Season with salt and pepper, to taste.
  • Spread seasoned cauliflower on prepared baking sheet in a single layer. Roast for 20-25 minutes at 450˚F, stirring once to ensure cauliflower cooks evenly. 
  • Remove from oven and set the broiler on high. Evenly sprinkle cauliflower with ¼ cup freshly grated Parmesan cheese and place under the broiler until golden brown (approximately 2 minutes).
  • Remove from oven and sprinkle with remaining Parmesan cheese and serve immediately. Enjoy!

Notes

Allow leftovers to cool to room temperature and store in an airtight container in the fridge for up to 4 days.

Nutrition

Calories: 147kcalCarbohydrates: 1gProtein: 5gFat: 14gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 9gCholesterol: 9mgSodium: 217mgPotassium: 38mgFiber: 1gSugar: 1gVitamin A: 394IUVitamin C: 1mgCalcium: 154mgIron: 1mg
Keyword easy, low carb, Vegetables
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Recipe Rating




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