See How Easily You Can Turn Cauliflower Into An Awesome Snack

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Turn Cauliflower Into An Awesome Snack

Wouldn't it be cool if the snack aisle of your supermarket had bags of delicious cauliflower? Alas, you are going to have to break out your kitchen knife and make your own.

Cauliflower is one of those veggies that takes on the flavors you add to it. I find it pretty tasteless on its own and its raw consistency can be, well, strange.

The key to great cauliflower is to season it and then cook a TON of it for later snacking. If there is a container of roasted cauliflower sitting in my refrigerator, I will eat it before I touch anything else because it is so yummy.

This roasted cauliflower recipe is definitely for kids because they can get involved doing the mixing and spreading the cauliflower out on the pan. My kids will eat this if they had a hand in making it - and I convince them it will taste as good as a cookie.

There are two steps to this recipe and the first requires marinating. I know it is onerous to marinate food, but in this case it does make a difference.

The good news is you can make a tray of this and it will last at least a week in the refrigerator. The extra work will pay off!

To make this recipe into a more adult flavor, add the pepper. The pepper makes it spicy so you have a sweet and sour taste that is divine. It also makes a great party snack and you can make it ahead and just serve it from the fridge.

What is your favorite way to serve cauliflower?


Roasted Cauliflower Recipe

(serves 4)
8 cups cauliflower from one large head
1/8 cup soy sauce
1 tablespoon vegetable oil
1 teaspoon sugar
1/2 teaspoon ground black pepper (optional)

Chop cauliflower into small florets. Preheat oven to 450 F. Mix ingredients together in a large bowl and marinate for 20 minutes mixing once. Place on aluminum foil lined, rimmed baking sheet and roast for 20 minutes. Serve hot, cold, or room temperature.

For one serving = 88 calories, 3.6 g fat, 12.3 g carbohydrates, 4.5 g protein, 5.1 g fiber, 509 mg sodium, 1 Points+


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First 20 Comments: [ see all 42 ]

Roasting cauliflower definitely improves it by 100%!

on March 23, 2011

Is there a substitute for the oil? I am soooo not about the using oil/butter/FAT in cooking. I would like the roasted part but would it be the same texture/consistency if using a "spray" or something comparable?

on March 23, 2011

@Amy - try it on parchment paper without the oil - I think it would work great!

on March 23, 2011

Is there something I could substitute for the soy sauce? It's a headache trigger for me so I tend to avoid recipes with it, but this looks so perfect for the party I'm having tomorrow! Thanks Snack Girl!

on March 23, 2011

@Beth - just leave it out and see how it tastes - would salt work? Try salting after roasting to taste.

on March 23, 2011

Would EVOO work instead of veggie oil? Thanks

on March 23, 2011

I wouldn't want any oil whether it be EVOO, veg oil, canola, whatever.....none is my question but rather some spray like substance to keep it from sticking and maybe help with the crust on it

on March 23, 2011

I use this recipe. No oil. But the catch is that I stop at #3 and never get to the mashed part. The roasting is fantastic and no added oils. Salt and pepper to season. that's it! http://www.livestrong.com/recipes/rocco-dispirito-better-than-mashed-potatoes/

on March 23, 2011

I have roasted cauliflower in my lunch today! I roasted it on my outside grill with a bit of olive oil and steak seasoning (coarse salt and ground pepper, minced garlic). Yum!

on March 23, 2011

Beth, tamari is a great soy-free wheat-free substitute for soy sauce. Amy, you can buy coconut oil as a spray which produces the same effect without the oxidative damage of other seed oils.

on March 23, 2011

@ Beth, what about trying Bragg's liquid aminos? It tastes similar to Soy and is very healthy! http://www.bragg.com/products/la.html

on March 23, 2011

@Janine, tamari is wheat free but it does contain soy. Try Bragg's or a little sprinkle of fish sauce. Careful, it's very salty.

on March 23, 2011

Tamari is another name for soy sauce. It's slightly thicker, but it is Japanese soy sauce(http://en.wikipedia.org/wiki/Soy_sauce#Japanese_soy_sauce).

on March 23, 2011

Trader Joe's sells bags of cauliflower already chopped up. It will save you a lot of time!

on March 23, 2011

What's everyone's problem witg veg oil/evoo? I love it! I'll go ahead and try this out this weekend, sounds good. Maybe it'll keep me from reaching for the easiest thing: salty chip type snacks when I need something.

on March 23, 2011

brent some people just are not into the oil/fat thing is all...no offense as I am sure all oil is lovely.

on March 23, 2011

Is there something I could substitute for the cauliflower? lol just kidding! I'll definitely have to try this. Never thought of using soy sauce, but I do love curry roasted cauliflower!

on March 23, 2011

we roast cauliflower with just a toss of evoo and salt. i can eat half of a head by myself!! i just cover a cookie sheet with foil, throw the veg's right on the tray as i cut them up, drizzle the vegs/tray with evoo and salt, and toss it all together right on the tray before cooking.... just use your hands to work it all around, it works best. (and all i have to wash is my hands and a cutting board!) i do this with a number of veg's - whatever we have in the fridge that needs cooking... broccoli, carrots, bell peppers, zucchini, onions, cherry tomatoes... you name it. all different combos work great. don't be afraid to try any veggie this way. roasting adds a whole new flavor and level to vegs. i do pepper it on half the tray for the big people after i toss it around, that way i can be sure i left it off for the kids. i bet the soy sauce adds a nice kick to the cauliflower... i'll try that next time!

on March 23, 2011

Kristen J? More info on the curry roasted cauliflower please! Recipe? Curries are seriously as addictive for me as chocolate.

on March 23, 2011

Mmmmm sounds great! Can you use frozen cauliflower? It's something I always have in my freezer because at this time of year, the fresh cauliflower always looks brown and unpleasant at the grocery store.

on March 23, 2011

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Welcome! I’m Lisa. I write about simple snacks, healthy recipes, and products that help me WIN my battle with donuts!

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