fbpx
Download my free 5 day nourishing meal plan →

Lindsay Pleskot, RD

Home » Blog » Recipes » Main Dishes (updated April 22, 2022)

Crispy Honey Garlic Cauliflower Power Bowl

★★★★★ from 25 reviews
Jump to Recipe·Print Recipe

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!

Crispy baked cauliflower bowl on a white surface with a white kitchen towel beside it. Ingredients include: rice, avocado, edamame, crispy baked cauliflower.

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!

Tip: I find that having a few meal ideas on hand helps me focus on the other things requiring my attention during a busy week, so I’ve created a list of my well-balanced meal recipes for you here!

Crispy baked cauliflower bowl on a white surface with a blue kitchen towel underneath it. Ingredients include: rice, avocado, edamame, crispy baked cauliflower.

Ingredients you’ll Need

For the crispy cauliflower

  • Cauliflower
  • Eggs
  • Panko bread crumbs
  • Flour
  • Salt & pepper
  • Avocado oil

For the bowl

  • Edamame beans
  • Avocado
  • Optional garnishes: green onion, sesame seeds
  • Red pepper flakes

For the Sticky Honey-Garlic Sauce

Crispy baked cauliflower on a white plate over a white surface.

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

  1. Rinse your rice before cooking. This removes excess starch and prevents rice from getting gummy and sticking together. 
  2. 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
  3. 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!
  4. Bring to a boil and then reduce to a simmer for remaining cook time. Usually 15-18 minutes. 
  5. 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
  6. Let rice rest.  After cooking, remove from heat and let the rice rest for 10 minutes before digging in.
  7. Fluff with a fork and enjoy!

Crispy baked cauliflower on a white plate over a white surface with a white kitchen towel and stack of white small bowls.

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. 

  1. Heat toaster oven or oven to 425F and reheat for 5-7 minutes, until heated through.
  2. Alternatively, if using the toaster oven, run through 1-2 toast cycles until heated through. 
Crispy baked cauliflower on a white plate over a white surface with a white kitchen towel and stack of white small bowls.

Nutrition Benefits of Crispy Honey Garlic Cauliflower Power Bowl

Cauliflower

Vitamin C

  • Plays a role in collagen formation.
  • Antioxidant that helps fight off free radicals that cause damage to our cells.

Vitamin K

Edamame Beans

Protein

  • Protein can help provide satiety.
  • Helps build and repair tissues.

Fiber

  • Adds bulk which can help prevent constipation. 
  • Helps balance blood sugar levels by slowing the absorption of sugars into the bloodstream.

Avocados

Vitamin E

  • 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.

Healthy Fats

  • Can help lower the risk of heart disease.
  • Provide the body with long term energy.

Getting well balance meals on the table can be a challenge. For ideas to make our lives easier, visit my post with 15+ well balanced meal recipes.

Crispy baked cauliflower in a white bowl over a white surface with a plate of crispy cauliflower beside it. Ingredients include: rice, avocado, edamame, crispy cauliflower.

More Delicious Vegan Recipes to Try

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! xo

If you’re looking for more homemade favorites, try my Traditional Chinese Wonton Soup! It’s a recipe I made a lot growing up and has become a new family fave.

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Crispy Honey Garlic Cauliflower Bowls

Crispy Honey Garlic Cauliflower Power Bowl

★★★★★

5 from 25 reviews
Print Recipe

Description

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.

Ingredients

Scale
  • 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

Sauce

  • 6 tbsp warm water
  • 1 tbsp cornstarch
  • 1 clove garlic, minced or grated
  • 2 tbsp honey
  • 1 tsp sriracha
  • 1 ½ tbsp Soy Sauce

Garnish

  • Green onion, sliced
  • Sesame seeds
  • Red pepper flakes

Instructions

  1. Start by cooking rice (follow package instructions or see full instructions in notes below)
  2. 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.
  3. 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)
  4. 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.
  5. 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. 
  6. 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.
  7. 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.
  8. Cover and microwave for 1 minute. Remove and stir, continuing to heat in 30 second increments until sauce has thickened up.
  9. To make your bowls, start with rice or base of choice then top with cauliflower, edamame, sauce, and finish with avocado and desired garnishes.

Notes

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!

  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Category: Main Dishes
  • Method: Baked
  • Cuisine: Asian, Vegetarian

Keywords: Better than take out, Buddha Bowl

Looking for more support?

If you’re looking for guidance on where to start with healing your relationship to food, fostering trust within yourself and your body, and building confidence in your everyday eating, we’d love to support you! Book in for an initial assessment or schedule a free discovery call to get started or join the waitlist for our next Make Food Feel Good sessions.

Free Meal Plan!

Save hours every week with this dietitian designed meal plan.

You’ll Also Love

Comments

  2. Mel says

    This was delicious! I was worried, but all together super yummy. Thank you! My husband LOVED it 🙂

    ★★★★★

    Reply

    • Lindsay says

      I’m glad it all worked out Mel! So happy you enjoyed. And always a win when the hubby approves! haha

  3. Brittany says

    I’m not a big cauliflower fan, but I wanted to give it a try since it looked so yummy in the photo – and it did not disappoint! The cauliflower was super crunchy and delicious, and the sauce really elevated the dish. My husband and twin 7-year-olds loved it as well! Mommy win!

    ★★★★★

    Reply

    • Lindsay says

      Ah yay!!! Dinner time is so much easier when you’re not having to cook separate meals!! Mom win for sure. So happy you all enjoyed Brittany!

  4. Brodie says

    Delicious! Even got my meat eating burly bush man going back for seconds 😉
    Thank you for the recipe Lindsay.

    ★★★★★

    Reply

    • Lindsay says

      This is the best comment ever!! Love it when a recipe like this gets even the committed meat eaters on board! haha

    • Lindsay says

      So happy you enjoyed it Pauline! Such a great idea to add the Brussels! I am definitely going to try this addition!

  6. Megan says

    This recipe was sooooo good, I’ve already sent it to a few friends because I loved it that much. My only recommendation if you like lots of sauce, would be to double the sauce recipe.

    ★★★★★

    Reply

    • Lindsay says

      So happy you enjoyed Megan! And great suggestion! A little extra sauce never hurts 🙂

    • Lindsay says

      Hi Christine! I haven’t tried it so can’t say for sure but I think a flax or chia egg would work in place! (combining flax or chia with water, let it set to gelatinize and use as egg replacer) I just did a quick google search and see they have been used in other recipes for this purpose! Let me know if you try it out would love to know how it turns out!

    • Caryann Schoenfeld says

      Bobs red mill powdered egg substitute is great for egg replacement. You just mix it with a little water. Doesn’t work for egg dishes- scrambled eggs but is a good binder for baking, coating And recipes that call for egg wash

      ★★★★★

    • Lindsay says

      Hi Caryann! Thanks so much for this tip! I actually saw it in the store the other day but have never tried! I definitely will now and I know this will be so helpful for others using this recipe!

    • Kylah says

      Instead of using egg, I dipped cauliflower in almond milk, then flour, then back to milk, then bread crumbs. And it turned out delicious and crispy.

      ★★★★★

    • Lindsay says

      I love that you put your own this on this Kylah! And so helpful for others who are wanting to make it fully plant based. Thank you for sharing!

    • Lindsay says

      Hi Ana! There is not. As I tend to focus on mindful and intuitive eating with my clients and community I don’t calculate the nutrition information for recipes. If there’s anything else I can answer, don’t hesitate to reach out! I hope you can still enjoy the recipe!

    • Lindsay says

      I love hearing this! So happy to hear it’s a new fave in the rotation Vanessa! xo

  12. Samantha says

    Thank you so much for this incredible recipe! It was such a hit. My husband loved it too! He’s been asking me to make it again very soon. I can’t wait!

    ★★★★★

    Reply

    • Lindsay says

      So happy you both enjoyed it Samantha! That’s the best when it’s hubby approved too!

  13. Caryann Schoenfeld says

    I’ve tried many of Lindsay recipes. She makes it so simple and the tips are great.
    I’ve been using cauliflower in various ways for years and could never get them to consistently turn out crispy until Lindsays tips. The crispy honey garlic cauliflower has a permanent spot in our weekly meal planning.

    ★★★★★

    Reply

  14. Heather says

    I’d like to try this for lunch, but I’m a new prep-er. Any suggestions for keeping the cauliflower crispy? I’m afraid it will get soggy…

    Reply

    • Lindsay says

      Hi Heather! I’d recommend reheating it in the oven, toaster oven or pan frying if possible! And keep the cauliflower and sauce separate when packaging up the leftovers. It is quite crispy so tends to hold up fairly well. Let me know how it goes!

    • Lindsay says

      Hi Jessica! Thanks for sharing! I’m so happy you enjoyed it! So nice to have a new easy recipe to add to the repertoire! Hope you enjoy for many meals to come!

  16. Steph says

    Excellent recipe for vegetarians and non vegetarians alike! This is the BEST teriyaki sauce recipe—I use it in multiple recipes!! Thanks for the delicious and healthy recipes!!

    ★★★★★

    Reply

    • Lindsay says

      Hi Steph! You are so welcome! This comment just made my day! So happy to hear you’re getting good use out of the sauce and loving the recipe!!

  17. Crissy says

    This was insanely good! 10 stars! Crispy and cooked well! Perfect and easy sauce! We loved the edamame and avocado with the rice and sauce. Excellent recipe! A definite make again!

    ★★★★★

    Reply

    • Lindsay says

      Ok, this comment just made my life! hahaha Soooo happy to hear you enjoyed so much! Thank you for sharing!

  18. Marlee says

    This recipe is so easy and so delicious! Took me no time to make and I didn’t feel guilty about eating it either! Definitely a keeper in my recipe book!

    ★★★★★

    Reply

    • Lindsay says

      Amazing! So happy to hear Marlee! It’s the best when you can add another easy recipe to the repertoire! Happy you enjoyed!

    • Lindsay says

      Hi Amber! I haven’t tried it myself but a few others have had success with Bob’s Red Mill egg replacer, substituting with a flax or chia egg, or dipping in mylk, then flour, then back in milk! Would love to hear what you go with and how it turns out! Enjoy!

    • Lindsay says

      So happy to hear you enjoyed the bowl and the crispy little cauliflower treats, Lorraine! Thanks for sharing!

    • Lindsay says

      Hi Lorraine! I haven’t tried it but a few other readers have had success with using egg replacer (Bob’s red mill makes one – it comes in a powder that you mix with water I believe) or with a flax or chia egg. One other tried it just dipping in milk and said it came out great! Would love to know how it goes for you!

  23. Ash says

    The name says it all. We just so happened to have all of the ingredients on hand, so instead if ordering in, we put this together. I can’t count the amount if times we said “omg” as we ate it. If you’re a “saucy person,” double up the Honey Garlic sauce like we did, because it is INSANE!
    Thanks, Linds for creating this killer dish.

    ★★★★★

    Reply

    • Lindsay says

      You are so welcome! SO happy to read this Ash! And you literally put proof to the name! haha So happy you loved every bite and great tip with the sauce! Hope you enjoy this recipe for many meals to come!

  24. Ann Marie says

    This recipe has become a favorite in our house and we always look forward to it. Believe me when I say I wouldn’t bread cauliflower if it wasn’t worth it, and it 100% is!!! I’ve recommended this recipe to so many friends. Absolutely love!

    ★★★★★

    Reply

    • Lindsay says

      This just brought the biggest smile to my face Ann Marie!! I love hearing that it’s a recipe you look forward to! Thank you for sharing it with friends too, it means the world 🙂

  25. Katterina says

    This is one of my favorite recipes! Everything goes together so well. The sauce is especially good. It does take a little time but it really is worth it. It’s funny because I never really enjoyed cauliflower before but this recipe definitely made me a fan. You have to try it!

    ★★★★★

    Reply

    • Lindsay says

      I’m so happy to hear this recipe turned you into a cauliflower lover Katterina! And I am with you, all about that sauce 🙂

    • Lindsay says

      Hahahah ok best comment ever!! I don’t want to make you cry, but in this case I’ll take it! haha Thanks for sharing Beth!! Hope you enjoy it for many more meals to come!!

  27. Krista says

    Easy, healthy and so delicious! I make this with a flax egg instead of regular eggs, and it turns out perfectly every time.

    ★★★★★

    Reply

    • Lindsay says

      Is doesn’t get much better than easy AND delish right?! That’s awesome to know it turns out so well for you with the flax egg! I love this easy mod! Thanks for sharing Krista!

  28. April says

    Just made this and hubby loved it! It is tedious working with the tiny bites of cauliflower and making sure the excess egg wash drips off before dipping in the breadcrumb mixture but so worth it. I used an AP gluten free flour mixed with Ian’s GF panko bread crumbs and it turned out so wonderfully crunchy. I also used dry roasted edamame and doubled the sauce recipe. Will definitely make this again but next time I will be sure to add in enough prep time or possibly prep some elements of the dish earlier in the day. Thanks for sharing this!

    ★★★★★

    Reply

    • Lindsay says

      So happy to hear it was a bit! One trick to speed it up could be to buy pre-cut and washed cauliflower. Sometimes it’s so worth it to save that extra step! I love the idea of the dry roasted edamame! I will have to try that! Thanks for sharing April!

    • Lindsay Pleskot says

      Ah amazing! This makes me so happy to hear Melissa! Hope you can enjoy for many meals to come!

Leave a Comment & Rate this Recipe

If you enjoy this recipe, it would mean the world if you left a star rating along with your comment! Information like feedback on the recipe and ingredients you modified is super helpful. Your thoughtful reviews truly make my day and help others find my recipes online!

Sincerely,
Lindsay

Your email address will not be published. Required fields are marked *

Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

Join me on Instagram

Follow @lindsaypleskot

Get on the List

Connect

(778) 400-8111

Copyright © 2023 Lindsay Pleskot, RD
Support by Foodie Digital

Stuck in a smoothie rut?

Get my free smoothie e-book today and get unstuck! Over xx recipes to inspire you.