This healthy bowl recipe is packed full of crispy baked cauliflower, edamame beans and avocado. The sticky honey garlic sauce is so good and comes together in minutes! This recipe is truly better than take out!
This crispy baked cauliflower will rival your favorite take out. It’s that good. And to take it to the next level, I came up with quite possibly my best kitchen hack yet – 2-minute sticky honey garlic sauce.
This sauce hack was born from a lazy pregnancy haze (see this 5 Minute Pregnancy Green Smoothie for more quick & easy pregnancy nutrition!) and you won’t believe how simple it is. It is the perfect compliment to the crispy cauliflower and gets drizzled over everything!
What makes this recipe even better is that it’s all done on one pan!
- Minimal mess
- Minimal clean up
- Major time saver
Besides being easy to pull together, if you’re into healthy bowls, this one comes jam packed with nutrition benefits!
Ingredients you’ll Need
For the crispy cauliflower
- Panko bread crumbs
- Salt & pepper
- Avocado oil
For the bowl
- Edamame beans
- Optional garnishes: green onion, sesame seeds
- Red pepper flakes
For the Sticky Honey-Garlic Sauce
- Soy sauce
How to Bake Crispy Breaded Cauliflower
How can you get perfectly crispy baked cauliflower? I’ve got a few tricks up my sleeve to make sure it’s a success every time!
- Bake them at a high heat. In this case I’m baking at 425F
- Make sure to use a high heat cooking oil such as avocado oil. This will ensure the oil, and therefore the cauliflower, doesn’t burn
- Use breaded cauliflower – in this recipe I’m using panko bread crumbs for that extra crisp!
- Use a baking sheet instead of a baking dish. The side of a baking dish will trap in moisture, making it more likely that the cauliflower will steam vs. crisp up
- Line your baking sheet with parchment paper and brush with oil before placing the cauliflower on the pan
- Space the cauliflower out. When the pan is overcrowded, it is also more likely to steam vs. crisp up
- Brush the tops of the cauliflower with oil before placing in the oven
- Flip the cauliflower halfway through baking time to get both sides nice and crisp!
How to Cook Rice
While it may seem simple, cooking rice without having it boil over or stick to the bottom of the pan can be a feat in itself.
I personally like to use a rice cooker. It is mess free and does all the work for you. If you don’t have a rice cooker, follow the steps below for the perfect cooked rice.
Here are a few tips
- Rinse your rice before cooking. This removes excess starch and prevents rice from getting gummy and sticking together.
- Follow package directions for the appropriate ratio of rice to water. This may vary between rice varieties but a general rule of thumb is 2 parts water to 1 part rice
- Season if desired. For more flavorful rice, add a pinch or salt, or cook it in vegetable or chicken stock instead of water for even more flavor!
- Bring to a boil and then reduce to a simmer for remaining cook time. Usually 15-18 minutes.
- Let rice cook through without removing the lid or stirring. You want to keep the steam inside the pot while rice cooks and avoid the temptation to stir which can lead to gummy rice
- Let rice rest. After cooking, remove from heat and let the rice rest for 10 minutes before digging in.
- Fluff with a fork and enjoy!
How to Make Crispy Cauliflower Vegan
Making these bowls completely plant-based is super easy. All you have to do is swap out the egg in the breaded cauliflower coating.
Vegan Egg Substitutions
- Egg replacer like Bob’s Red Mill
- Flax or Chia Egg: Combine 1 Tbsp ground flax seeds or chia seeds with 2-2.5 Tbsp water. Let sit for 5-10 minutes until a gel-like consistency forms and use as a replacement for egg!
Reheating Crispy Baked Cauliflower
In order to maintain that delicious crisp, I recommend reheating the breaded cauliflower in a toaster oven or oven.
- Heat toaster oven or oven to 425F and reheat for 5-7 minutes, until heated through.
- Alternatively, if using the toaster oven, run through 1-2 toast cycles until heated through.
Nutrition Benefits of Crispy Honey Garlic Cauliflower Power Bowl
- Plays a role in collagen formation.
- Antioxidant that helps fight off free radicals that cause damage to our cells.
- Plays a role in bone development and cardiovascular health.
- Fat soluble vitamin involved in coagulation (blood clotting).
- Protein can help provide satiety.
- Helps build and repair tissues.
- Adds bulk which can help prevent constipation.
- Helps balance blood sugar levels by slowing the absorption of sugars into the bloodstream.
- An important fat soluble antioxidant that helps protect our body’s cells from free radical damage.
- Can help lower the risk of developing macular degeneration.
- Can help lower the risk of heart disease.
- Provide the body with long term energy.
More Delicious Vegan Recipes to Try
- Baked Buffalo Cauliflower Bowl
- Healthy Chicken Tenders and Homemade Honey Mustard
- Prep Ahead Cauliflower Chickpea Tacos
- Nutritious Crunchy Kale Caesar Salad
- Crispy Black Pepper and Maple Tofu Stir-Fry
If you enjoy any this Crispy Honey Garlic Cauliflower Power Bowl recipe, it would make my day if you would leave a comment and/or star rating below— I love hearing your feedback! And don’t forget to snap a pic and tag me on Instagram @lindsaypleskot so I can see your versions! It makes me so happy to see these recipes come to life in your kitchens! xoPrint
This healthy bowl recipe is packed full of crispy baked cauliflower, edamame beans and avocado. The sticky honey garlic sauce is so good and comes together in minutes! This recipe is truly better than take out. Vegetarian. Kid Friendly.
- 1 medium head of cauliflower, washed and broken or cut into bite sized pieces (approx 4–5 cups or florets)
- 2 Eggs
- 1 ¼ cup panko bread crumbs
- ¼ cup + 2 tbsp flour
- ½ tsp salt
- ¼ – ½ tsp pepper
- ¼ cup avocado oil
- 2 Cups edamame beans, shelled and defrosted if frozen
- 1 avocado, cut into chunks or slices
- 6 tbsp warm water
- 1 tbsp cornstarch
- 1 clove garlic, minced or grated
- 2 tbsp honey
- 1 tsp sriracha
- 1 ½ tbsp Soy Sauce
- Green onion, sliced
- Sesame seeds
- Red pepper flakes
- Start by cooking rice (follow package instructions or see full instructions in notes below)
- Preheat the oven to 425 F. Line two baking sheets with parchment paper and oil the paper with 1 Tbsp oil each, using a brush or your hands to distribute evenly. Set pans aside.
- Set up your breading station with cauliflower in one bowl, eggs in another (whisked with a fork to combine yolks and whites), and half of the panko, flour, salt and pepper in the last bowl (you will bread the cauliflower in batches as the flour mixture gets too wet and sticky from the egg if you do it all in one batch)
- Add 4-5 pieces of cauliflower into the egg mixture and toss to coat. Let any excess egg drip off and then place pieces in the panko mixture. Coat evenly, pressing the pieces into the mixture to make sure it sticks. Repeat until all pieces are coated, refilling the panko mixture with remaining panko, flour, salt, and pepper half way through.
- Place cauliflower on you baking sheets, brushing the remaining 2 Tbsp olive oil over the tops of the cauliflower. Note the cauliflower is purposely well spread out to allow it to really crisp up vs. steam. Bake for 25 minutes, flipping the cauliflower half way through cooking time.
- Push the cauliflower to one side of the pan and add the edamame beans to the other end of each pan. Place back in the oven to finish baking for 5-10 minutes.
- In the meantime, make your sauce. Add all sauce ingredients to a microwave safe bowl or measuring cup and whisk with a fork to combine, making sure the cornstarch is completely dissolved.
- Cover and microwave for 1 minute. Remove and stir, continuing to heat in 30 second increments until sauce has thickened up.
- To make your bowls, start with rice or base of choice then top with cauliflower, edamame, sauce, and finish with avocado and desired garnishes.
Start your rice or alternative grain or noodles before you start the recipe so that it’s done when ready to serve!
To cook rice: Rinse before cooking then use a ratio of 2 parts cooking liquid (water or broth/stock) to 1 part rice. Bring your rice and liquid to a boil before reducing to a simmer to cook through. Cook covered for 15-18 minutes. Do not lift the lid or stir while it cooks! Once all the liquid has been absorbed, remove from the heat and let it sit for 10 minutes. Fluff with a fork before serving and enjoy!
Suggest serving over brown rice – if doing so, cook rice according to package directions while you prep the other ingredients.
To make it vegan: Use egg replacer like Bob’s Red Mill
Flax or Chia Egg: Combine 1 tbsp ground flax seeds or chia seeds with 2-2.5 tbsp water. Let sit for 5-10 minutes until a gel-like consistency forms and use as a replacement for egg!
- Category: Main Dishes
- Method: Baked
- Cuisine: Asian, Vegetarian
Keywords: Better than take out, Buddha Bowl