In just 20 minutes, you can pull together this recipe for oven roasted cauliflower with garlic. It's our top pick for preparing cauliflower—the florets crisp up while the garlic caramelizes in the oven, resulting in a healthy side dish with 230 calories per serving.
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Roasted Garlic Cauliflower
Crispy roasted cauliflower goes with almost anything. It's very low in carbs, low in calories, and very filling.
The combination of earthy cauliflower and caramelized garlic creates a savory taste that pairs well with almost any main course.
This dish is perfect for adding a nutritious and delicious vegetable to any meal.
Selecting and Storing Cauliflower
Cauliflower is easy to find in the grocery store. In South Florida, your best bet is Publix. They always have a good selection of conventional and organic produce.
When selecting a cauliflower at the grocery store, look for one with clean, tightly packed florets without any grey or brown spots. Check that the leaves are crisp and green. Brown spots might suggest aging, so it's advisable to choose another one.
For storage, take the whole head of cauliflower out of its original packaging and transfer it into a clean plastic bag. It's best to store it whole, but if needed, you can cut it up; it should stay fresh for two to three days.
Shopping for Garlic
When shopping for garlic, select bulbs that are firm with dry, papery skin. Avoid bulbs with soft spots, or any signs of sprouting.
For storage, keep garlic in a cool, dry place away from direct sunlight. I keep mine in an uncovered mason jar next to my plates. Refrigeration is not necessary. Avoid storing garlic near onions, as they can cause each other to spoil quickly.
Ingredients
- cauliflower
- garlic
- extra-virgin olive oil
- salt and black pepper
- chopped fresh parsley
How to Peel Garlic
To peel garlic easily, separate the cloves and place them in the microwave for about 15 seconds. The heat will loosen the skin, making it easier to remove.
Once the peels are loose, smash the cloves with the side of a large knife, trim the woody stem, and discard any remaining papery skin from each clove.
The Best Way To Roast Cauliflower
- Preheat the oven to 400°F (204°C.) Line a rimmed baking sheet with parchment paper.
- Whisk oil, salt, and pepper in a large mixing bowl.
- Trim off the green leaves and stems of the cauliflower. Detach the florets and cut through the base of each one to create smaller florets. Place in the large mixing bowl.
- Peel the garlic. Trim the woody stem and any paper hanging off each clove—toss in the mixing bowl with the cauliflower.
- Spread cauliflower pieces and garlic in a single layer on a baking sheet leaving a little space between each piece. Roast for about 30 minutes until golden brown.
- Remove the pan from the oven.
- Season with salt and pepper to taste, if desired.
- Garnish the plate by scattering chopped parsley over all and dress the plate with several lemon wedges or slices.
Ways To Season Roasted Cauliflower
- Cheese: Sprinkle grated Parmesan cheese or Locatelli Romano over the cauliflower during the last 10 minutes of roasting for a deliciously cheesy crust.
- Blackened Seasoning: Use a homemade blackened seasoning blend to add a spicy, smoky flavor to the cauliflower. This seasoning is made with a mixture of spices including paprika, cayenne pepper, garlic powder, onion powder, thyme, and oregano.
- Spices: For an extra kick, sprinkle red pepper flakes over the cooked cauliflower or serve them on the side for those who prefer a spicier flavor profile.
- Herbs: Experiment with different herbs like crushed fresh rosemary, thyme, or sage to add depth and aroma to the roasted cauliflower. These herbs can be added either before or after roasting.
Serve with lemon wedges or season the hot cauliflower with lemon juice.
What Goes with Roasted Cauliflower?
The best main dishes to pair with roasted garlic cauliflower are baby lamb chops, seared red snapper, roasted chuck steak, lemon and basil roasted chicken, blackened swordfish, sauteed shrimp with coconut aminos, seared chicken breasts, roasted yellowtail snapper, oven-roasted mahi-mahi, and broiled snapper.
Try our recipes for dinner tonight!
- Seared Baby Lamb Chops
- Pan-Roasted Chuck Steak
- Lemon Basil Roasted Chicken
- Fresh Blackened Swordfish
- Sautéed Shrimp with Coconut Aminos
- Pan Seared Chicken Breasts
- Roasted Yellowtail Snapper with Old Bay
- Oven Roasted Mahi Mahi
- Broiled Snapper
This recipe for Air Fryer Snapper with Cauliflower is a different take on roasted cauliflower. It's made entirely in an air fryer.
Final Takeaway
With only 230 calories per serving, this roasted cauliflower recipe makes a delicious and healthy side dish using just 5 ingredients. It's packed with nutrition including a good dose of fiber 6 net carbs per serving.
Roasted cauliflower with garlic is a quick, healthy, and flavorful side dish that’s easy to make and pairs well with any meal.
Make sure to avoid overcrowding the sheet pan to allow the cauliflower edges to crisp up, as overcrowding may lead to steaming instead of crisping.
Pait with any of our fish recipes, your favorite meat dishes, or use as a salad topper!
For More Cauliflower Inspiration:
- Boiled Cauliflower, How to Make Cauliflower Crispy
- Best Ways to Cook Cauliflower
- 17 Healthy Cauliflower Rice Recipes
- Roasted Cauliflower and Carrots
- Oven Roasted Cauliflower and Asparagus
- How to Make Cauliflower Crispy
Explore our Roasted Vegetable Recipes to learn how to roast every vegetable.
FAQ
Choose a cauliflower with a creamy white color, firm texture, and tightly packed florets without any discoloration or soft spots. Look for crisp, green leaves at the base and select cauliflower that feels heavy for its size.
If you overcrowd the baking sheet, the cauliflower may have steamed instead of roasted, resulting in a soft, or mushy texture.
Yes, cauliflower is a vegetable. It belongs to the Brassicaceae family, which includes broccoli, cabbage, and Brussels sprouts. Cauliflower can be eaten cooked or raw, and it is a good source of fiber, vitamin C, and vitamin K.
Remove the Leaves: Start by removing the leaves from the base of the cauliflower head. You can either pull them off or use a knife to cut them away.
Trim the Stem: Trim the stem end of the cauliflower so it sits flat on your cutting board.
Divide into Florets: Use a sharp knife to carefully cut the cauliflower head into individual florets. Start by cutting around the core, and separating the florets from the core. Then, break or cut the larger florets into smaller, bite-sized pieces as desired.
Break up Larger Florets: If some florets are still too large, you can break them apart with your hands or cut them into smaller pieces with a knife.
Rinse: Once you've cut up the cauliflower, rinse the florets under cold water to remove any dirt or debris.
Cauliflower complements proteins like fish, chicken, beef, shrimp, and pork, whether as a steak topper or part of a shrimp bowl with rice.
"📖 Recipe"
Low Calorie Roasted Cauliflower with Garlic
Ingredients
- 1 head cauliflower trimmed and broken into 2" pieces
- 3 tablespoons extra virgin olive oil
- 1 head of garlic broken into cloves and peeled*
- ½ teaspoon salt
- freshly ground black pepper
- ¼ cup chopped parsley (flat leaf or curly)
Instructions
- Preheat the oven to 400°F (204°C.) Line a rimmed baking sheet with parchment paper.
- Whisk oil, salt, and pepper in a large mixing bowl.
- Trim off the green leaves and stems of the cauliflower. Detach the florets and cut through the base of each one to create smaller florets. Place in the large mixing bowl.
- Peel the garlic. Trim the woody stem and any paper hanging off each clove—toss in the mixing bowl with the cauliflower.
- Spread cauliflower pieces and garlic in a single layer on a baking sheet leaving a little space between each piece. Roast for about 30 minutes until golden brown.
- Remove the pan from the oven.
- Season with salt and pepper to taste, if desired.
- Garnish the plate by scattering chopped parsley over all and dress the plate with several lemon wedges or slices.
Notes
-
- Cheese: Sprinkle grated Parmesan cheese or Locatelli Romano over the cauliflower during the last 10 minutes of roasting for a deliciously cheesy crust.
-
- Blackened Seasoning: Use a homemade blackened seasoning blend to add a spicy, smoky flavor to the cauliflower. This seasoning is made with a mixture of spices including paprika, cayenne pepper, garlic powder, onion powder, thyme, and oregano.
-
- Spices: For an extra kick, sprinkle red pepper flakes over the cooked cauliflower or serve them on the side for those who prefer a spicier flavor profile.
-
- Herbs: Experiment with different herbs like crushed fresh rosemary, thyme, or sage to add depth and aroma to the roasted cauliflower. These herbs can be added either before or after roasting.
