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Taking Cauliflower To A New Level

32   April 5, 2012   ‹ Older     Newer ›

Oven Roasted Cauliflower

For me, the challenge with cauliflower is making it taste like something. Bland food is simply not enjoyable to eat and I want to enjoy my food!

My favorite recipe for cauliflower is to roast it in the oven with some soy sauce and sugar. It gives it a char, sweetness, and saltiness that turns ordinary cauliflower into something resembling a potato chip.

Of course, this recipe yields something much more healthy than potato chips. I will tell you that I have found myself munching on this cauliflower and not feeling the need to stop which I think is a good thing.

I have posted this recipe before and received a lot of feedback about it. For example, you can substitute tamari for soy sauce if you need to go gluten-free. Also, some people don't use the oil.

One reader found that when she started to make this her children just enjoyed dipping the raw cauliflower in a little sugar (surprisingly she still thanked me for the recipe).

Here is what the cauliflower looks like after it sits in the marinade:

cauliflowerpan

This recipe is so ridiculously simple and it is one of those that you can do days ahead and store the cauliflower in your refrigerator for later use.

I use this cauliflower in salads, as a side, or just as a healthy snack. To change 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.

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Roasted Cauliflower Recipe

(serves 4)

8 cups cauliflower from one large head
1/8 cup soy sauce (or tamari)
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+

Points+ values are calculated by Snack Girl and are provided for information only.

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First 20 Comments: [ see all 32 ]

Mmmm, roasted cauliflower is one of my favorites! I roasted a cauliflower to make into soup and ended up having to halve the soup recipe because I ate most of the roasted cauliflower before it could be pureed. =) Good choice!

RoSco on April 5, 2012

here's another version: a little olive oil, lemon juice, brown mustard, salt and pepper. just mix it up and bake. (don't need to marinade) it's alittle tangy yum! my 6 year old and i eat this as a snack.

april on April 5, 2012

I've never heard of roasting with sugar and soy sauce -- will have to try it! Most of the time, I roast veggies in a bit of olive oil, garlic, rosemary, and a bit of salt substitute.

http://collegecookingandironchefamerica.blogspot.com/

Stephanie G on April 5, 2012

You know what makes me go nuts lately? A bit of coconut oil tossed on just about ANY baked/roasted/microwaved vegetable. But it's especially good on broccoli and cauliflower; I don't even use s&p to flavor. I think I'm addicted!

quirkyjennio on April 5, 2012

Here is my version. Boil the florets till tender. strain and cool it. In a wok take 1 tbsp of olive oil/any oil. Toss in the boiled florets with some chopped spring onions. Saute till the florets are crisped.And a dash of salt and 1 tsp of lite mayonnaise.

CJ on April 5, 2012

This sounds really good. Always looking for a way to get those nutritious low cal veggies in! I'll pass it on to my clients too! I'm a nutritionist ... and your blog is great :)
www.citygirlbites.com

Martha McKittrick on April 5, 2012

Thanks for the recipe. Another quick and easy way to "up the taste" is dip it in hummus.

BTW, if you enjoy Brussels Sprouts, here's an amazing recipe for making them on the grill. They are sweet and there's no added sugar ... http://bit.ly/HFTANS

After I made them, my daughter told me to make more next time!

Ken Leebow on April 5, 2012

This looks delicious - I could definitely make a meal on this (maybe some adzuki beans alongside? mmmm). I made this recipe recently and it was phenomenal- I ate it as a main dish. Good leftover, too! http://www.myrecipes.com/recipe/roasted-cauliflower-chickpeas-olives-10000001963972/

Sarah @ Semi-Sweet on April 5, 2012

What agreat recipe! I rarly have cauliflower, and it's so good dressed up!

Jennifer @ Peanut Butter and Peppers on April 5, 2012

Sounds delicious!! Thank you for sharing! Another thing that I like to do is to roast cauliflower (as well as broccoli) in the oven with olive oil and garlic! It is delicious! I love to roast it until the ends get crispy!

caren gittleman on April 5, 2012

We LOVE Cauliflower anyway at all. Your treatment sounds great We eat it every day when it's in season.

Debbie on April 5, 2012

Hi Lisa,

I use a recipe similar to yours also. I use olive oil (2 T) and marjoram (1 t), however. No soy sauce or sugar. Also, I toss with 2T balsamic vinegar and 1T shaved parmesan and put back in for 5 minutes. Love this!

Beth on April 5, 2012

Looks great...I also like your idea of putting this into a salad.

Stan Starsky on April 5, 2012

"Bland food is simply not enjoyable to eat and I want to enjoy my food!" <--- Amen, Sista! :-)

Carrie @ Season It Already! on April 5, 2012

Instead of a head of cauliflower, I usually just buy a bag of the florets. (The price seems to range from a buck to $2.50ish; I usually watch for the manager's sale and grab a few bags.)

I pre-heat our little convection toaster oven to 450°F, unceremoniously dump the florets on a foil-lined tray, roast them for 30 minutes, and every time they're done (and have been eaten within about a minute), my wife will say, "Be sure to buy more cauliflower next time you're at the store!" :)

We don't add any oil and they turn out just fine. A few do stick to the foil, but a little shoving usually frees them up. I suppose that giving the tray one shake halfway through might minimize the sticking, but I'm usually on a conference call (another advantage of the convection toaster oven: it automatically shuts off when the time is up) and forget about them until the next time I'm in the kitchen.

Thank you for the spice ideas; I'll give some of those a whirl. We [heart] cumin and smoked paprika is always good (although it gets overwhelmed by other spices, so it's kind of a loner spice). Similar to Lisa's suggestion of black pepper, some cayenne will perk it up.

Like Ken (above), we do about the same roasting process with brussels sprouts, broccoli, asparagus. Yum, yum, yum...

Andy D on April 5, 2012

Roasted cauliflower! I actually do like it to begin with, so this makes it even better. Must try soon. Thanks!

Cindy @ Once Upon a Loaf on April 5, 2012

I've made this recipe COUNTLESS times and find that I actually crave it once in a while! I love this recipe, so thanks for posting. It's a good way to get some veggies in, and it's CHEAP.

Jill on April 7, 2012

I roast mine with fresh lime juice and chili powder, no oil. Another good use is to make "mashed" cauliflower instead of mashed potatoes. I use only nonfat milk, salt, and pepper.

J2 on April 7, 2012

I bet these would be awesome with some yellow curry powder.

Keith on April 9, 2012

I have served whipped cauliflower (use your recipe for whipped potatoes) and my guests never guessed they weren't potatoes! Your kids will eat them without blinking an eye so to speak. As my website is dedicated to weight control I feel every little thing you can do differently will help. Healthy choices are needed for success and eating cauliflower is one of those choices. Dr. B

Lloyd Bentley, MD on April 9, 2012

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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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