Taking Cauliflower To A New Level

April 5, 2012   34 Comments

For me, the challenge with cauliflower is making it taste like something. Bland food is simply not enjoyable to eat and I want to enjoy my food!

Oven Roasted Cauliflower

My favorite recipe for cauliflower is to roast it in the oven with some soy sauce and sugar. It gives it a char, sweetness, and saltiness that turns ordinary cauliflower into something resembling a potato chip.

Of course, this recipe yields something much more healthy than potato chips. I will tell you that I have found myself munching on this cauliflower and not feeling the need to stop which I think is a good thing.

I have posted this recipe before and received a lot of feedback about it. For example, you can substitute tamari for soy sauce if you need to go gluten-free. Also, some people don't use the oil.

One reader found that when she started to make this her children just enjoyed dipping the raw cauliflower in a little sugar (surprisingly she still thanked me for the recipe).

Here is what the cauliflower looks like after it sits in the marinade:


This recipe is so ridiculously simple and it is one of those that you can do days ahead and store the cauliflower in your refrigerator for later use.

I use this cauliflower in salads, as a side, or just as a healthy snack. To change this recipe into a more ADULT flavor, add the pepper. The pepper makes it spicy so you have a sweet and sour taste that is divine.


Roasted Cauliflower Recipe

1.6 from 24 reviews

(serves 4)

Print  Pin


8 cups cauliflower from one large head
1/8 cup soy sauce (or tamari)
1 tablespoon vegetable oil
1 teaspoon sugar
1/2 teaspoon ground black pepper (optional)


Chop cauliflower into small florets. Preheat oven to 450 F. Mix ingredients together in a large bowl and marinate for 20 minutes mixing once. Place on aluminum foil lined, rimmed baking sheet and roast for 20 minutes. Serve hot, cold, or room temperature.

Nutrition Facts

For one serving = 88 calories, 3.6 g fat, 12.3 g carbohydrates, 4.5 g protein, 5.1 g fiber, 509 mg sodium, 1 Points+

Points values are calculated by Snack Girl and are provided for information only. See all Snack Girl Recipes

Other posts you might like:


Never Eat Fast Food French Fries Again

Yes, you can do it! You can give up your beloved french fries and celebrate their exit from your life.....


Z Fries: The Latest In Nutritious, Delicious, and Low Cal Fries

Z French like to sspeak like thissss. In France, they call French fries - frites. Don't they know they are French fries? sheesh....

Get Free Email Updates! Yes please!

First 20 Comments: ( See all 34 )

Mmmm, roasted cauliflower is one of my favorites! I roasted a cauliflower to make into soup and ended up having to halve the soup recipe because I ate most of the roasted cauliflower before it could be pureed. =) Good choice!

here's another version: a little olive oil, lemon juice, brown mustard, salt and pepper. just mix it up and bake. (don't need to marinade) it's alittle tangy yum! my 6 year old and i eat this as a snack.

I've never heard of roasting with sugar and soy sauce -- will have to try it! Most of the time, I roast veggies in a bit of olive oil, garlic, rosemary, and a bit of salt substitute.

You know what makes me go nuts lately? A bit of coconut oil tossed on just about ANY baked/roasted/microwaved vegetable. But it's especially good on broccoli and cauliflower; I don't even use s&p to flavor. I think I'm addicted!

Here is my version. Boil the florets till tender. strain and cool it. In a wok take 1 tbsp of olive oil/any oil. Toss in the boiled florets with some chopped spring onions. Saute till the florets are crisped.And a dash of salt and 1 tsp of lite mayonnaise.

This sounds really good. Always looking for a way to get those nutritious low cal veggies in! I'll pass it on to my clients too! I'm a nutritionist ... and your blog is great :)

Thanks for the recipe. Another quick and easy way to "up the taste" is dip it in hummus.

BTW, if you enjoy Brussels Sprouts, here's an amazing recipe for making them on the grill. They are sweet and there's no added sugar ...

After I made them, my daughter told me to make more next time!

This looks delicious - I could definitely make a meal on this (maybe some adzuki beans alongside? mmmm). I made this recipe recently and it was phenomenal- I ate it as a main dish. Good leftover, too!…

What agreat recipe! I rarly have cauliflower, and it's so good dressed up!

Sounds delicious!! Thank you for sharing! Another thing that I like to do is to roast cauliflower (as well as broccoli) in the oven with olive oil and garlic! It is delicious! I love to roast it until the ends get crispy!

We LOVE Cauliflower anyway at all. Your treatment sounds great We eat it every day when it's in season.

Hi Lisa,

I use a recipe similar to yours also. I use olive oil (2 T) and marjoram (1 t), however. No soy sauce or sugar. Also, I toss with 2T balsamic vinegar and 1T shaved parmesan and put back in for 5 minutes. Love this!

Looks great...I also like your idea of putting this into a salad.

"Bland food is simply not enjoyable to eat and I want to enjoy my food!" <--- Amen, Sista! :-)

Instead of a head of cauliflower, I usually just buy a bag of the florets. (The price seems to range from a buck to $2.50ish; I usually watch for the manager's sale and grab a few bags.)

I pre-heat our little convection toaster oven to 450°F, unceremoniously dump the florets on a foil-lined tray, roast them for 30 minutes, and every time they're done (and have been eaten within about a minute), my wife will say, "Be sure to buy more cauliflower next time you're at the store!" :)

We don't add any oil and they turn out just fine. A few do stick to the foil, but a little shoving usually frees them up. I suppose that giving the tray one shake halfway through might minimize the sticking, but I'm usually on a conference call (another advantage of the convection toaster oven: it automatically shuts off when the time is up) and forget about them until the next time I'm in the kitchen.

Thank you for the spice ideas; I'll give some of those a whirl. We [heart] cumin and smoked paprika is always good (although it gets overwhelmed by other spices, so it's kind of a loner spice). Similar to Lisa's suggestion of black pepper, some cayenne will perk it up.

Like Ken (above), we do about the same roasting process with brussels sprouts, broccoli, asparagus. Yum, yum, yum...

Roasted cauliflower! I actually do like it to begin with, so this makes it even better. Must try soon. Thanks!

I've made this recipe COUNTLESS times and find that I actually crave it once in a while! I love this recipe, so thanks for posting. It's a good way to get some veggies in, and it's CHEAP.

I roast mine with fresh lime juice and chili powder, no oil. Another good use is to make "mashed" cauliflower instead of mashed potatoes. I use only nonfat milk, salt, and pepper.

I bet these would be awesome with some yellow curry powder.

I have served whipped cauliflower (use your recipe for whipped potatoes) and my guests never guessed they weren't potatoes! Your kids will eat them without blinking an eye so to speak. As my website is dedicated to weight control I feel every little thing you can do differently will help. Healthy choices are needed for success and eating cauliflower is one of those choices. Dr. B

See all 34 Comments

Add a comment:


(required, never published)

© 2024