Baked Cauliflower

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🥦 Recipe Name: Baked Cauliflower

📝 Description

Baked Cauliflower is a simple, healthy, and flavorful dish made by roasting cauliflower florets until golden and tender. It’s lightly seasoned with spices and olive oil, creating a crispy outside and soft inside. This versatile recipe works as a side dish, snack, or even a light main course and can be customized with herbs, cheese, or sauces.

⏱️ Prep & Cook Time

  • Preparation Time: 10 minutes

  • Cooking Time: 25–30 minutes

  • Total Time: ~40 minutes

🍽️ Servings

  • Serves: 4 people

🧾 Ingredients

  • 1 medium head cauliflower (cut into florets)

  • 2 tablespoons olive oil

  • ½ teaspoon salt (or to taste)

  • ½ teaspoon black pepper

  • ½ teaspoon garlic powder

  • ½ teaspoon paprika (optional)

  • ¼ teaspoon chili flakes (optional)

  • ½ teaspoon dried oregano or thyme (optional)

  • 2 tablespoons grated Parmesan (optional, for topping)

  • Fresh parsley or cilantro (for garnish)

👩‍🍳 Instructions

  1. Preheat Oven: Preheat your oven to 200°C (400°F). Line a baking tray with parchment paper.

  2. Prepare Cauliflower: Wash and thoroughly dry the cauliflower florets.

  3. Season: In a large bowl, toss cauliflower with olive oil, salt, pepper, garlic powder, paprika, and herbs until evenly coated.

  4. Bake: Spread florets in a single layer on the baking tray.

  5. Roast: Bake for 25–30 minutes, flipping halfway, until golden and crispy on the edges.

  6. Optional Topping: Sprinkle Parmesan cheese during the last 5 minutes of baking.

  7. Serve: Garnish with fresh herbs and serve hot.

💡 Notes

  • Drying the cauliflower well helps achieve crispiness.

  • Avoid overcrowding the tray for even roasting.

  • You can air-fry this recipe at 190°C (375°F) for 15–18 minutes.

🌟 Tips for Best Results

  • Add lemon zest or lemon juice after baking for extra freshness.

  • For extra crunch, sprinkle breadcrumbs before baking.

  • Use smoked paprika for a deeper flavor.

  • Toss with buffalo sauce or tahini for variation.

🥗 Nutritional Information (Per Serving – Approximate)

  • Calories: 120 kcal

  • Protein: 4 g

  • Carbohydrates: 10 g

  • Fiber: 4 g

  • Fat: 7 g

  • Sodium: 250 mg

(Values may vary depending on ingredients used.)

💪 Health Benefits

  • Low-Calorie & Weight-Friendly: Ideal for weight management.

  • High in Fiber: Supports digestion and gut health.

  • Rich in Antioxidants: Helps fight inflammation.

  • Heart-Healthy: Low in cholesterol and saturated fat.

  • Diabetic-Friendly: Low glycemic index.

❓ Q & A

Q1: Can I make baked cauliflower vegan?
Yes, simply skip the Parmesan or use vegan cheese or nutritional yeast.

Q2: How do I store leftovers?
Store in an airtight container in the refrigerator for up to 3 days.

Q3: How do I reheat it?
Reheat in the oven or air fryer to maintain crispiness. Avoid microwaving if possible.

Q4: Can I freeze baked cauliflower?
It’s not recommended as freezing may affect texture, but it can be frozen before baking.

Q5: What can I serve it with?
Serve with grilled chicken, fish, rice bowls, salads, or as a snack with dipping sauce.

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