This easy, oven-roasted cauliflower is super simple to make and will have the entire family loving this nutritious vegetable. Just one serving provides 6 grams of fiber, 100% of the daily value for vitamin C and is an excellent source of folate, potassium and vitamins.
If you haven’t tried roasted cauliflower, you don’t know what you’re missing. Though not as popular as roasted carrots or Brussels Sprouts, it’s just as nutritious and delicious. It’s just as easy, too!
Health & Nutritional Benefits of Cauliflower
Before I share the recipe, I have to share some of the health and nutrition benefits of cauliflower. It’s is a cruciferous vegetable, like broccoli and cabbage, and though they don’t share the same green color, they do share many of the same qualities.
Cauliflower is typically sold as a white head, but it can also be found in shades of purple and green. And, while many people associate white foods as being low in nutrients, that’s not the case for cauliflower. In fact, it’s bursting with nutrition.
Cruciferous veggies are rich in a sulfur-containing compound known glucosinolates. That compound is responsible for cauliflowers pungent aroma, and it also plays a part how it tastes. I personally consider cauliflower to be mild tasting, but some people think it has a slightly nutty, somewhat sweet flavor. Either way, eat up! Research shows that those glucosinolates may play a role in supporting your health by protecting cells from DNA damage and inflammation.
While the research on glucosinolates is on-going and not yet conclusive, the nutritional value of cauliflower is a sure thing. It contains a wide-variety of beneficial nutrients, including fiber, vitamin C, vitamin K, magnesium, folate, potassium and more. In fact, a serving of cauliflower provides 100% of the daily value for vitamin C.
Now, to the recipe!
How To Make Oven- Roasted Cauliflower
Roasting is my absolute favorite way to eat all vegetables. The texture you get from roasting veggies makes the final product completely different from eating them raw or steamed. It creates a crunchy outer layer while allowing the inside to get soft and chewy. And, though roasting tastes longer than steaming, the wait is well worth it.
To start, pre-heat the oven too 425 degrees F. Line a large baking sheet with a piece of Parchment paper and set it aside.
Cauliflower is sold in heads, so you’ll need to rinse the head under cool, running water, then cut the vegetable away from the stem. Use a sharp knife to cut it into bite-sized florets and put the pieces into a large bowl.
Drizzle olive oil over the cauliflower pieces, then sprinkle with salt and pepper. Then, use your hands to toss the pieces so that the oil, salt and pepper gets evenly distributed.
Once the cauliflower is coated with oil and seasonings, lay the florets in a single-layer on the Parchment paper.
Put it in the oven and cook at 425 degrees for ~20 minutes or until golden brown.
That’s it! You have a delicious and nutritious side dish that everyone will enjoy! To add a bit of color, I like to sprinkle some parsley flakes on the top before serving.
Nutrition Information for Oven-Roasted Cauliflower
I’m a dietitian, so I’m always encouraging everyone to eat more vegetables. While you might see other recipes suggesting a 1 cup serving, I set mine a bit higher. Don’t worry, you’re going to want to eat a cup and a half of this cauliflower!
Each 1 ½ cup serving has 110 calories, 14 grams of carbohydrates, 6 grams of fiber, 5 grams of fat, 5 grams of protein and 180 mg of sodium. Each serving also provides over 20% of many vitamins and minerals, making it an excellent source of those nutrients. It delivers 100% of the daily value for vitamin C, over 25% of the daily value for potassium, over 40% of the daily value for folate and over 30% of the daily value for vitamin K. And, it even provides some calcium, magnesium and iron.
To keep the sodium content in check, I only added 1/8 of the teaspoon to the recipe. That makes it acceptable for those watching their intake. If you want more sodium, I suggest adding just a sprinkle right before you eat it. That way, you can taste the salt without getting too much.
This is a basic recipe for roasted cauliflower, but you can season it up with your own favorite herbs and spices. Sprinkle on some red pepper flakes, rosemary or thyme to add additional flavor, or add some garlic before cooking. You can also roast it with condiments – like hot sauce, dried mustard or a ranch flavored seasoning pack. Just be aware that doing so will increase the sodium content.
When cooked right, vegetable side dishes, like this oven-roasted cauliflower, will disappear in no time. Give it a try and let me know what you think.
Easy, Oven Roasted Cauliflower
- 1 Head Cauliflower (~8 cups raw)
- 1 tbsp olive oil
- 1/4 tsp salt
- 1/4 tsp ground pepper
- Pre-heat the oven too 425 degrees F. Line a large baking sheet with a piece of Parchment paper and set it aside.
- Use a sharp knife to cut the cauliflower into bite-sized florets, then place the pieces into a large bowl.
- Drizzle olive oil over the cauliflower pieces, and sprinkle with salt and pepper. Then, use your hands to toss the pieces so that the oil, salt and pepper gets evenly distributed.
- Once the cauliflower is coated with oil and seasonings, lay the florets in a single-layer on the Parchment paper. Put it in the oven and cook at 425 degrees for ~20 minutes or until golden brown.
- Recipe Makes:5 cups of cooked, roasted cauliflower
- Serving Size: 1 ½ cups
- Servings Per Recipe: 3
- Nutrition Facts (per serving): 110 calories, 14 g carbohydrate, 6 g fiber, 5 g sugar, 5 g fat, 1 g saturated fat, o mg cholesterol, 5 g protein, 180 mg sodium, 100% DV for Vitamin C, 6% DV for iron, >25% DV for potassium, 4% DV for calcium, over 30% DV for Vitamin K, ~40% DV for folate, over 10% DV for magnesium
- Meal Planning Servings: 1 CHO; 0 PRO; 1 FAT
DID YOU MAKE THIS RECIPE? Tag @heathermangieri on Instagram and hashtag it #HeatherMangieriNutrition to all recipes. Or, Pin it on Pinterest for later!