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Learn how to make roasted cauliflower with this easy keto recipe. It’s a simple side dish that goes perfectly with chicken, fish or pork.
Cauliflower is a cruciferous vegetable that is rich in nutrients and antioxidants.
Roasting cauliflower enhances its flavor and texture, making it easy to enjoy this healthy food!
One of the most versatile vegetables out there, cauliflower can be enjoyed steamed, boiled, fried, or roasted…just to name a few
Its fairly neutral flavor pairs well with many other ingredients like garlic, lemon juice, parmesan cheese, chili pepper flakes, or any combination thereof!
Cauliflower is especially great for the keto diet as it is high in fiber, low in calories and carbohydrates, and has a very mild flavor.
It also makes a great substitute for higher-carb veggies, like potatoes.
But, more often than not, I’m simply roasting cauliflower as a side veggie for my family.
In this post, I’ll show you how I make cauliflower 90% of the time.
How to make roasted cauliflower
If you buy a whole cauliflower head, cut it into florets or cauliflower steaks (I like florets myself).
Or to make things easier, buy a bag of cauliflower florets. Buying florets rather than a whole head of cauliflower saves time and work!
A bag of cauliflower florets is usually about one pound or two. I sometimes buy 2 bags at once because I enjoy eating roasted cauliflower so much!
I do recommend buying fresh over frozen for the best texture once done.
Preheat the oven to 420 degrees F.
First, rinse the cauliflower. Shake excess water off and let dry.
Arrange the cauliflower in a single layer on a parchment-lined baking sheet and spritz it with olive oil. You can season the cauliflower with any spices, but I prefer salt, pepper, and garlic powder (1/4 to 1/2 teaspoon of each seasoning, depending on how much added flavor you want)
Don’t be afraid to try out other spices too!
- Italian Seasoning
- Onion Powder
- Red Pepper Flakes
- Cajon Spices
- Chili Powder
- and more!! Have fun experimenting with the spices!
Roast the cauliflower in the oven for about 20 minutes. The cauliflower should be slightly soft and browning on the edges by this point.
Once done, remove from the oven and enjoy with any entree!
Side note! Mr. Healthy Ambitions loves to top his cauliflower with Moore’s Buffalo Sauce!
What kind of oil should you use to roast cauliflower?
You can use any oil for roasting that you like, but I prefer olive oil.
Coconut oil and avocado oils also work well and provide a very mild flavor and color!
Keep in mind that if using an infused oil (i.e.: garlic, basil), you should use less oil overall if you want to avoid a lot of the flavor bathing the cauliflower.
Why does my roasted cauliflower sometimes come out soggy?
Salting your cauliflower helps with this problem, but it can still happen! Roasted cauliflower has a high water content so it is sensitive to time and temperature.
It is best to roast your cauliflower at a high temperature for a shorter amount of time (this varies depending on how small you cut the florets).
As far as timing goes, it depends on the size of your cauliflower and how browned or soft you like it. Roasted cauliflower cooks fast, so keep a close eye on it for the last few minutes!
What is a cruciferous vegetable and what nutrients does it contain?
A cruciferous vegetable, like cauliflower, is a vegetable belonging to the Brassica genus.
Its name comes from Latin and means “cross-bearing”, which is due to their flower bud formation that parts in fours. The best-known members of this group are broccoli and cauliflower.
Cruciferous vegetables are high in Vitamin C, K, and A. They are also high in the B-complex group of vitamins that play a role in energy metabolism and blood cell formation.
What Keto Entrees Pair Well with Roasted Cauliflower?
Honestly, I can’t think of anything that doesn’t pair well with cauliflower, but here are a few main dish recipes on this website you might want to try.
- 4 cups cauliflower florets
- 1 tablespoon olive oil (or olive oil sprtizer/spray)
- 1/2 teaspoon salt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon black pepper
- Preheat the oven to 420 degrees F.
- Arrange the cauliflower in a single layer on a parchment-lined baking sheet and spritz it with olive oil.
- Sprinkle the salt, pepper, and garlic powder on top.
- Bake for 20 minutes or until the edges just start to brown.
- Remove from the oven and allow to cool slightly before serving.
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 60Total Fat: 4gCarbohydrates: 6gNet Carbohydrates: 3gFiber: 3gProtein: 2g