This oven roasted cauliflower is a staple in my house. Packed full of vitamins, fiber, and flavor, it’s easy to meal prep and use throughout the week for an added boost of nutrition to your plate. Enjoy it on its own with a spicy yogurt dip or add it to tacos, salads, or bowls. The options are limitless.
If you’ve been following me for a while, you know that I’m a Registered Dietitian who is passionate about meal prep. When I was first introduced to meal planning, I (like many people) thought that it was just chicken, broccoli, and rice every day.
As a food lover who needs variety on her plate, I soon discovered that you CAN meal prep core ingredients and turn them into different recipes each week. (That’s how my signature 3-2-1 Meal Plans were developed).
One of my fave things to always have in my fridge is roasted cauliflower. Cauliflower is a nutrition powerhouse – packed full of vitamin C, K and B6, fiber, and antioxidants. Roasted cauliflower is DELISH in so many different dishes. I love them in these roasted cauliflower and chickpea tacos, will add them to my roasted kale and broccoli salad for an extra burst of flavor, or will enjoy them on its own as a snack or side.
What You Need for this Roasted Cauliflower & Substitutions
Cauliflower: The star of this recipe is cauliflower cut into bite-sized florets. You can buy a head of cauliflower and cut it into florets or you can buy pre-cut florets to save even more time in the kitchen. If you’re cutting a full cauliflower, don’t let the greens part go to waste! You can roast those as well.
Don’t have cauliflower? Try this recipe with other veggies like broccoli, brussels sprouts, carrots, or peppers. Cooking times may vary depending on the size of the vegetables. You want the outside to be crispy and the veggie to be fork tender.
Avocado Oil: Avocado oil is a great choice for high-heat cooking because of its mild flavor and high smoke point. You can use another high-heat cooking oil like grapeseed oil, canola oil, or sunflower oil.
Salt & Pepper: When batch prepping roasted cauliflower, I typically use salt and pepper as seasoning then I can use the finished product in a variety of dishes. Sometimes I mix it up and use cajun seasoning, fresh garlic, paprika and cumin, or fresh lemon juice. This is where you can get as creative as you want!
How To Make Perfectly Roasted Cauliflower
Preheat the oven to 425°F. Line two baking sheets with parchment paper. In a medium bowl, toss the cauliflower in the avocado oil and sprinkle generously with salt and pepper.
Spread the cauliflower out in a single layer between the two baking sheets, making sure to leave room in between pieces so the cauliflower crisps up and doesn’t steam.
Place the baking sheets in the oven and roast for 40 to 45 mins, stirring halfway. The cauliflower is done when it’s golden brown and beginning to brown on both sides, and tender but crisp when pierced with a fork.
Remove from the oven and enjoy immediately with spicy yogurt dip or store in a sealable container in the fridge for future use.
Mistakes & Fixes
Overcrowding: Placing too much cauliflower on a single baking sheet can lead to overcrowding. This prevents proper air circulation, causing the cauliflower to steam rather than roast, resulting in a less crispy texture.
Instead of overcrowding the baking sheet, use multiple baking sheets if needed, spreading out the cauliflower evenly in a single layer. This allows the heat to distribute more evenly and ensures crispy edges.
Not enough oil: The oil helps crisp the cauliflower. Make sure to toss the cauliflower in the oil so that it is evenly coated. I also like using avocado oil spray to make sure every part of the cauliflower is covered.
Not stirring halfway through: Neglecting to stir or flip the cauliflower halfway through can result in uneven browning. Use a spatula or wooden spoon to gently turn the cauliflower over.
Did not preheat the oven: You’re going to want to preheat the oven to 425°F before putting the cauliflower in to roast. This helps the veggies cook evenly. It also seals the exterior of the cauliflower quickly. This means that the outside gets crispy and caramelized while the inside is a tender, juicy bite.
Nutritional Benefits
Let’s nerd out about cauliflower! It’s a nutrition gold mine. I will often add homemade prepped cauliflower rice into smoothies (it’s delicious in this strawberry and cream smoothie) for an extra dose of nutrients.
Cauliflower is an excellent source of several key vitamins and minerals, including:
Vitamin C: 1 cup of cauliflower has almost 60% of your daily requirement of Vitamin C. This antioxidant-rich vitamin supports immune system health, helps with iron absorption, and may reduce the risk of heart disease.
Vitamin K: Packed full of Vitamin K (about 15% of your daily requirement), cauliflower helps with your overall blood health, especially with blood clotting.
Vitamin B6: Vitamin B6 helps with your nervous system and immune system health. A serving of cauliflower has approximately 15% of your daily requirement.
It is also packed full of folate, potassium, and magnesium.
How to Meal Prep and Store Perfectly Roasted Cauliflower
I always batch prep 1 or 2 cauliflowers when making this roasted cauliflower to use throughout the week.
Here are some tips to making meal prepping perfectly roasted cauliflower:
- Make sure your cauliflower has space to roast. Use a second or third baking sheet. If you crowd the cauliflower, it will steam instead of roast.
- Stir halfway through and, if using more than one baking sheet, swap where they are in the oven. This will ensure that the cauliflower cooks evenly.
- Store in an airtight container once cooled. I recommend always allowing hot food to cool before putting it in the fridge or freezer
You can store your roasted cauliflower in an airtight container in the fridge for up to 5 days or in the freezer in a sealable bag for up to 3 months.
How to Use Prepped Cauliflower
You can add your roasted cauliflower to almost anything! Salads, bowls, or as a side for your protein – the list goes on and on.
I usually will use it cold in salads and heat it up for bowls or as a side. When reheating roasted cauliflower, you can either microwave it, pan fry it, or heat it up in a toaster oven. All methods will work although pan frying or re-toasting it will result in a crispier cauliflower.
I love adding it to these recipes:
Salads
- Oven Roasted Kale and Broccoli Salad
- 10 Minute Crunchy Kale and Pomegranate Salad
- My Famous Kale Caesar Salad
- Hearty Summer Rainbow Power Salad
- Roasted Beet and Kale Salad with Lemon Tahini Dressing
Bowls & Tacos
- Cajun Fish Taco Bowl
- Crispy Honey Garlic Cauliflower Bowl (Use this roasted cauliflower recipe if you don’t have time to make breaded cauliflower)
- Green Goddess Glow Bowl
- Buddha Bowl with Lemon Tahini Dressing
- Mediterranean Farro and Green Lentil Bowl with Feta, Olives and Sun-dried Tomatoes
- Prep Ahead Crunchy Cauliflower Chickpea Tacos
Protein Side
- Chimichurri Salmon
- Sun-Dried Tomato Aioli Salmon
- Easy Oven Baked Miso Salmon
- Grilled Skirt Steak with Chimichurri
- One Pan Greek Chicken with Blistered Tomatoes
If you meal prep this Roasted Cauliflower, 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.rd so I can see your versions! It makes me so happy to see these recipes come to life in your kitchens! Xo
PrintHow to Meal Prep Healthy Oven Roasted Cauliflower
Description
This oven roasted cauliflower is a staple in my house. Packed full of vitamins, fiber, and flavor, it’s easy to meal prep and use throughout the week for an added boost of nutrition to your plate. Enjoy it on its own with a spicy yogurt dip or add it to tacos, salads, or bowls.
Ingredients
- 1 medium cauliflower, cut in bite-size florets
- 2 tablespoons (30 mL) avocado oil or other high-heat cooking oil
- Salt and freshly ground black pepper (and/or other desired spices)
Instructions
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Preheat the oven to 425°F. Line two baking sheets with parchment paper.
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In a medium bowl, toss the cauliflower in the avocado oil and sprinkle generously with salt and pepper. Spread the cauliflower out in a single layer between the two baking sheets, making sure to leave room in between pieces so the cauliflower crisps up and doesn’t steam.
-
Place the baking sheets in the oven and roast for 40 to 45 mins, stirring halfway. The cauliflower is done when it’s golden brown and beginning to brown on both sides, and tender but crisp when pierced with a fork.
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Remove from the oven and enjoy immediately or store in a sealable container in the fridge for future use.
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