Easy Roasted Cauliflower Recipe uses the whole head of cauliflower that is marinated and baked with spices, olive oil, and lemon juice. This is an easy-to-prepare recipe where the cauliflower is roasted for over an hour in the oven or the air fryer. The whole cauliflower will develop a lovely golden and deep brown hue that is then garnished with mint chiffonade, toasted pine nuts, and rock salt mixed with thyme. This dish can be consumed as a side dish, used in salads, as a topping on soups, or by itself right out of the oven!
Having eaten cauliflower as sliced florets, I was thrilled to see a simple Roasted Cauliflower recipe at a restaurant in Helsinki, Finland. I enjoyed the whole head of cauliflower that was baked to a crispy golden perfection. My whole family loved it so much that we ordered it at every meal. I recreated this dish based on what I had tasted several times on our trip to the Scandinavian countries. These trips have been so rewarding in that I have been exposed to their unique culinary and presentation techniques.
In this recipe, I have served it exactly the way this Roasted Cauliflower was served at that restaurant. The restaurant served it with some pesto and mashed sweet potatoes. To add a touch of crunch, they had topped the cauliflower with toasted pine nuts and rock salt. Everything tasted so fresh and had a crisp texture to it. I garnished it with some mint chiffonade that I think gives it a good twist.
The cauliflower as a versatile vegetable:
In my opinion, the humble cauliflower is one of the most underrated vegetables out there. We barely see it on its own: it is filler for stir-fries, an accompaniment to be served with cheese, or an afterthought to a main meal. It’s like a warm-up act for some other star ingredient. Well, I would like to change that.
The cauliflower is one of the most versatile vegetables out there. It is a member of the cruciferous family. This versatile family includes broccoli, cabbage, rutabaga, turnips, and bok choy, not to mention the Brussels sprouts, collards, horseradish (including the wasabi), kale, kohlrabi, mustard, radish, rocket, and watercress. The cauliflower is mostly water and fiber. This makes it ideal for those who are calorie counting but do not underestimate the nutrition density.
A word on colors. The most common one is white, but you can find other colors and they all have additional health benefits, over and beyond what I have described above.
- Green cauliflower contains chlorophyll and a higher fiber content than other colors.
- Purple cauliflower is due to the presence of the antioxidant anthocyanins, which help reduce the risk of cancer, cardiovascular diseases, and inflammation.
- Orange cauliflower contains beta-carotene (like carrots) and has 25 times more vitamin A than the other hues.
Benefits of this Easy Roasted Cauliflower recipe:
We’ve talked about the wonders of vitamin C. While vitamin C’s immunity-boosting properties are well known, it is also important for DNA repair, the production of red blood cells, and surprisingly (at least to me) the production of serotonin which plays a significant role in learning, memory, happiness, and sleep. Its lack can lead to depression and anxiety. And I would not be surprised if you associate vitamin C with citrus, but did you know one cup of raw cauliflower provides over 75% of the daily minimum target for vitamin C?
What about vitamin K? Vitamin K is needed for bone health and, again one cup, provides 20% of your daily needs. Vitamin K is required for bone health and its shortfall increases the risk of fractures. According to a 2014 report by the Journal of the Academy of Nutrition and Dietetics, cauliflower contains bioactive compounds such as polyphenols, flavonoids, and glucosinolates that reduce inflammation and oxidative stress.
I know I’ve talked about inflammation before, but here’s the key: one of the key ways to reduce inflammation is to protect the flexibility of the arteries, veins, and capillaries. Cruciferous vegetables naturally protect those, which is why they also lend themselves to protecting one from heart diseases. Cauliflowers, also contain sulforaphane which works at the cellular level to neutralize toxins and protect DNA.
One of the more overlooked aspects of cauliflower is that it promotes hunger satisfaction because of its high fiber content. Fiber is an important consideration in food preparation. The higher the fiber content, the lower the consumption of carbohydrates. Here’s an example: a three-quarter cup of cooked white rice provides about 150 calories and 30 grams of carbohydrates. A similar serving of cauliflower (granularized as rice) contains about 25 calories, 2 grams of fiber, and 1 gram of carbohydrates.
Need I say more? The fiber supports digestive health, regular bowel movements, and a healthy gut bacteria ecosystem. But it also supports intelligent weight loss and regulates both blood sugar and insulin levels, and hydration. A word of caution. The fiber content in cauliflower can lead to an increased incidence of Irritable Bowel Syndrome (IBS) because it causes an increased production of gas that can lead to flatulence, bloating, and cramps.
Frequently Asked Questions:
- How can I cook the cauliflower that will help preserve most of its nutrients?
See what I mean when I said that the cauliflower was underrated? While it is common to boil the cauliflower, please minimize this as you consider your options. How cauliflower is cooked matters to its health benefits. A 2019 study on the effect of heat on the health-promoting compounds of cauliflower found that boiling reduced antioxidant activity. However, slightly steaming it (al dente) or roasting it tended to lose less nutrients.
This is why I’ve carefully calibrated my Easy Roasted Cauliflower recipe to maximize the intake of nutrients and fiber and balance it against its volume. During the winter season, it is natural to want to increase carbohydrates in the form of mashed potatoes or white rice. Instead, consider this humble superfood as a healthy alternative. You can bake it and granularize it, serve it as an accompaniment, and leave your family and guests satiated, both in a yummy and healthy way.
2. How do you make this Easy Roasted Cauliflower recipe with cheese?
When my kids were growing up, I made a simple dish by roasting the cauliflower florets with the spice and olive oil mixture for about 15 minutes. Then, I topped the florets with grated mozzarella cheese and baked again for another 15 minutes or until golden in color. If you like using parmesan cheese, then sprinkle it towards the end of the baking process and bake or roast for 5 minutes. Please keep an eye on the cauliflower florets after you add the cheese.
3. What are the other methods of roasting cauliflower?
I have air-fried the whole cauliflower at 400 degrees F for 30 minutes covered in foil and then at 375 degrees F for 15-25 minutes without the foil. Bake times vary depending on the size of the cauliflower head, so keep an eye on the cauliflower after removing the foil.
4. How do you pick, clean, and prepare the cauliflower?
Look for firm and heavy cauliflower heads that are clean without any black or brown spots on them. To clean the head for this Easy Roasted Cauliflower recipe, cut the base or the core off. Place the head in cool salt water for 10 minutes to remove any dirt or bugs. Then, rinse off with cold water and pat dry using kitchen paper. Follow the instructions below to marinate and roast the cauliflower. I do not waste the core as I use them in vegetable soups.
If you’ve tried this recipe or have questions, I would love to hear from you. Please feel free to share (below) your thoughts, comments, or any questions that you might have. And if you like my recipes, you could subscribe to my mailing list for the latest recipes that will be delivered straight to your inbox. From my pen to your table, Bon Appetit!
Ingredients:
- Cauliflower: whole white cauliflower; purple or green cauliflower can be substituted
- Spices: paprika powder, ground black peppercorns, dried oregano; this is a simple recipe but you could raise the heat by adding cayenne or chili powder.
- Fat: olive oil: feel free to use avocado oil
- Sugar is optional since I have used it to caramelize the head of the cauliflower to a deep golden hue. You can omit the sugar altogether.
- Lemon or lime juice
- Garnish: mint chiffonade, toasted pine nuts and rock salt mixed with thyme
Here are the step-by-step instructions on how to make this dish. Please refer to the recipe card below for the measurements.
How to make this Easy Roasted Cauliflower using my recipe:
- Prepare the ingredients. (See FAQs on how to prepare and clean the cauliflower).
2. Mix the ingredients and marinate the whole prepared cauliflower for 10 minutes. Please ensure that the marinade covers the top and insides of the cauliflower.
3. Cover the cauliflower with foil and bake for 40 minutes in a cast iron skillet or a baking tray. Remove the foil, sprinkle some sugar and bake again for 20-25 minutes or until done to an al dente perfection.
4. Garnish with mint chiffonade and rock salt mixed with thyme. Serve with pesto and mashed sweet potatoes topped with toasted pine nuts.
Tips:
- Marinating the cauliflower after rubbing the marinade between the florets helps retain the spicy flavors.
- Cooking to an al dente perfection is what you should be looking for since overcooked cauliflower will become mushy. Cover the cauliflower head with foil for the first round of roasting which helps retain moisture without becoming too dry.
- Clean the cauliflower head after cutting its base off by soaking the head in cold salt water for at least 10 minutes to remove dirt and any bugs.
- For a deeper hue, you could broil the head for a few more minutes until you get the desired color.
- Start baking the whole cauliflower covered in foil at a high temperature of 425 degrees F and then remove the foil and bake at 400 degrees F until you get a deep golden color.
Serving suggestions
I have served this simple and easy Roasted Cauliflower with pesto and mashed or grilled sweet potatoes. I garnished the cauliflower head with mint chiffonade and toasted pine nuts and sprinkled some rock salt mixed with dried thyme on top.
Storage:
Refrigerate the roasted cauliflower for 3-4 days but do not freeze it. If you wish to make this recipe ahead of time, simply roast it covered in foil and refrigerate it. Then you can finish roasting the cauliflower for 15-20 minutes without the foil before serving it.
Other cauliflower recipes that you might like:
Easy Roasted Cauliflower Recipe
Equipment
- Oven
- cast iron skillet or baking tray
Ingredients
- 1 white cauliflower
- 1½ tbsp lemon juice
- 1 tsp paprika powder
- ¼ tsp McCormick dried oregano
- 1 tsp ground black peppercorns
- 1½ tbsp olive oil
- ¾ tsp salt
- ½ tsp granulated sugar optional
- a few mint leaves chiffonade (garnish)
- 1 tbsp pine nuts for garnish
- 1 tsp Saltverk Arctic thyme sea salt (optional) for garnish
Instructions
- Prepare the ingredients. Preheat the oven to 425 degrees F.
- Mix the ingredients and marinate the whole prepared cauliflower for 10 minutes. Please ensure that the marinade covers the top and insides of the cauliflower.
- Cover the cauliflower with foil and bake for 40 minutes in a preheated cast iron skillet. Remove the foil, sprinkle the sugar and bake again at 400 degrees F for 20-25 minutes.
- Garnish with mint chiffonade and rock salt mixed with thyme. Serve with pesto and mashed sweet potatoes topped with toasted pine nuts.
Notes
- If using a very large cauliflower head, then increase the quantity of the spices to 1.5 times, especially if you like it spicy.
- Preheating the cast iron griddle for 3 minutes and then placing the cauliflower head in it to bake helps with getting those beautiful brown edges. Alternatively, you could sue a baking tray.
- Caramelizing the cauliflower with a dash of sugar adds a depth of rich, nutty flavor to this dish.
Nutrition
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