Roasted Garlic & Parmesan Cauliflower

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Roasted Garlic & Parmesan Cauliflower

This recipe focuses on a classic savory profile that works as a side dish, a salad topper, or a healthy snack.

  • Prep time: 10 minutes

  • Cook time: 25–30 minutes

  • Servings: 4

  • Difficulty: Easy

Ingredients

  • 1 large head of cauliflower (cut into bite-sized florets)

  • 3 tbsp extra virgin olive oil

  • 1 tsp garlic powder

  • 1/2 tsp onion powder

  • 1/2 tsp smoked paprika (optional, for color and depth)

  • 1/2 tsp sea salt (adjust to taste)

  • 1/4 tsp black pepper

  • 1/4 cup grated Parmesan cheese (fresh is best)

  • Optional Garnish: Fresh chopped parsley or a squeeze of lemon juice.

Instructions

  1. Preheat & Prep: Preheat your oven to 200°C (400°F). Line a large rimmed baking sheet with parchment paper for easy cleanup.

  2. Season: In a large bowl, toss the cauliflower florets with olive oil until evenly coated. Sprinkle in the garlic powder, onion powder, paprika, salt, and pepper. Toss again to ensure every nook and cranny is seasoned.

  3. Spread: Spread the cauliflower onto the baking sheet in a single layer. Do not crowd the pan, or the cauliflower will steam instead of roast.

  4. Bake: Roast for 20–25 minutes, tossing the florets halfway through.

  5. The Finish: Sprinkle the Parmesan cheese over the cauliflower and bake for another 5 minutes until the cheese is melted and the edges are golden brown and crispy.

  6. Serve: Remove from the oven and garnish with fresh parsley or a lemon wedge.

Chef’s Tips for Success

  • Dry Your Veggies: After washing the cauliflower, make sure it is completely dry before adding oil. Excess water prevents browning.

  • Size Matters: Try to cut the florets into uniform sizes so they cook at the same rate.

  • High Heat is Key: Don’t be afraid of the 200°C temp. Cauliflower needs that “blast” of heat to caramelize properly.

Nutritional Info (Per Serving)

Values are estimates based on standard ingredients.

Metric Amount
Calories 145 kcal
Total Fat 11g
Carbohydrates 8g
Fiber 3g
Protein 5g
Sodium 380mg

Benefits of Cauliflower

  • Low Carb/Keto Friendly: A great substitute for potatoes or rice.

  • High in Vitamin C: One serving provides over 70% of the daily recommended intake, aiding immune health.

  • Fiber-Rich: Supports digestion and keeps you feeling full longer.

  • Antioxidants: Contains glucosinolates and isothiocyanates, which have been studied for their anti-inflammatory properties.

Q&A

Q: Can I make this vegan?

A: Absolutely. Replace the Parmesan with 2 tablespoons of nutritional yeast or a vegan cheese alternative.

Q: Why did my cauliflower turn out mushy?

A: This usually happens for two reasons: you overcrowded the pan (moisture got trapped) or the oven temperature wasn’t high enough.

Q: Can I use frozen cauliflower?

A: Yes, but do not thaw it first. Toss the frozen florets in oil and spices and roast at a slightly higher temperature (220°C). They won’t be quite as crispy as fresh, but they’ll still be delicious.

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