Roasted Cauliflower Recipe (Vegan, Low-Carb)

This roasted cauliflower recipe is an amazing side dish to any main course. It has just the right amount of crisp and easily prepared in the oven or using an air fryer. Use this vegan recipe for the perfect low-carb recipe substitution for nachos or potatoes also. This recipe uses curry powder to elevate the flavors. It is so delicious and my all-time favorite seasoning combination for roasted cauliflower.

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Because this recipe is so frequently requested in my home, I have provided my other go-to flavor combinations for roasted cauliflower in this post. All seasoning recommendations are perfect for vegans and vegetarians!

Vegan Low Carb Roasted Cauliflower Recipe made in Oven or Air Fryer in pan after roasting completed

WHY THIS SIMPLE OVEN-ROASTED CAULIFLOWER RECIPE IS MY FAVORITE LOW-CARB VEGAN RECIPE?

I make this roasted cauliflower recipe every week either as a side dish or as a low-carb substitute to some of my favorite recipes. Try this as a low-carb recipe when making my vegetarian egg curry recipe to substitute the potatoes. You can also prepare the roasted cauliflower using an air fryer as mentioned later on.

  • It’s SOOOOO EASY TO PREPARE.
  • The versatility of this recipe is insane.
  • Absolutely delicious.
  • Satisfying comfort food recipe
  • Inexpensive, easy to find ingredients.
  • Remember it’s all about the method. This method for roasting cauliflower can go well with any flavor combination you choose.

Vegan Low Carb Roasted Cauliflower RRaw Head of Cauliflower 1
Step 1: Use Fresh Head of Raw Cauliflower

HOW TO MAKE YOUR VEGAN ROASTED CAULIFLOWER RECIPE PERFECT EVERY TIME

  • These instructions work best for the broiler setting in the oven to roast. If using a different cooking method such as an air fryer, the cooking times will change as explained later in this post.
  • Use a fresh head of cauliflower.
  • Prepare your cauliflower by chopping in into large chunks.
  • Use the right baking dish.
  • Space the cauliflower on your baking tray to avoid over-crowding. This is the difference between steaming and roasting. Remember you want a nice light crispiness!
  • Don’t use too much oil! I recommend using an Evo spray bottle to spray the oil lightly.
  • If marinating the cauliflower, slightly toss the raw cauliflower and immediately use. Avoid marinating for a lengthy period of time to maintain the texture you want on your roast.
  • Try my all-purpose green seasoning recipe as a great marinade to this roasted cauliflower recipe with some salt and pepper only. It’s super yummy. Just add 1 tablespoon of the green seasoning with the salt, pepper, and olive oil.
  • I use pink Himalayan salt that I get from Walmart.

Raw Head of Cauliflower chopped on cutting board

 

Step 2: Chop the cauliflower in large chunks.

COOKING VARIATIONS FOR ROASTED CAULIFLOWER

This recipe is just as delicious if you use an air fryer or the broiler
setting on the oven.

If using an air fryer

Set the air fryer to 400 degrees F. If using a Ninja Foodi, use the air
crisp setting.

Lightly spray cauliflower chunks with cooking spray.

I make my own cooking spray using an Evo spray bottle as pre-made ones tend to ruin the basket. These work great for all cooking needs. Fill 1/2 the bottle with my oil of choice (extra virgin olive oil) and add a remaining 1/4 of the bottle with water.

Use a liner for your air fryer. I use these for my Ninja Foodi. I like the Ninja
Foodi
because the basket size is a good size and it also is also an Instant
pot, pressure cooker, and so much more.

Check on the roasting cauliflower every 5 minutes, toss, for up to 15
minutes. Checking on it so often is key because you don’t want the
cauliflower so crispy that it gets dehydrated
.

ROASTED CAULIFLOWER IN THE OVEN USING BROILER SETTING

Set the broiler on high with the rack about 8-10 inches from the top.

Lightly spray cooking pan and top and bottom of raw cauliflower lightly with cooking spray mixture.

Follow the recipe and tips. Done!

Raw Head of Cauliflower Tossed in Seasoning in red bowl using hands

 

Step 3: Toss in seasoning to raw chopped cauliflower in a large mixing bowl.

WHY I PREFER ROASTING VEGETABLES IN THE OVEN VS. AIR FRYER

Although I love the crisp I get from using an air fryer, unless you own 3-4
air fryers or are feeding 1-2 people, using the oven means I can prepare all
the vegetables in one go instead of in batches for my family of 4.

Oven also requires less attention once the vegetables are in the
oven
so I can focus on preparing the rest of the meal without worrying
about closely monitoring my roasting cauliflower.

Spending less attention to what’s in the oven means I can do other things
like pre-wash some dishes or whatever else I want to do!

FAQ, Notes + Tips to Make This LOW-CARB VEGAN ROASTED CAULIFLOWER RECIPE EVEN EASIER (IN THE OVEN OR USING AN AIR FRYER)

Vegan Low Carb Roasted Cauliflower Recipe made in Oven or Air Fryer (Raw Head of Cauliflower Chopped on Baking Tray Seasoned)

 

Seasoned raw cauliflower spread apart in baking tray to avoid over-crowding.

Why Is My Roasted Cauliflower Mushy?

I provided this tip earlier, but it cannot be stressed enough. Spread your vegetables apart when roasting or they will steam. Over crowding is a sure way to have mushy vegetables. If this happens, don’t toss it. Just turn it into mashed cauliflower.

Don’t Steam Or Boil Cauliflower Before Roasting!

Again, if you steam or boil raw cauliflower if your intention is to roast it
will cause it to be mushy. To get the cauliflower to be the perfect crispiness,
you want to avoid over-saturation, meaning too much moisture or too much oil. This recipe was prepared without covering the cauliflower with foil.

This is a healthy, low- carb vegan recipe that is versatile and kid-approved!

This recipe includes my favorite roasted cauliflower combination, a roasted curried cauliflower recipe. My kids absolutely love this side dish, and honestly sometimes it’s a main dish for them or a snack with some hummus and other vegetables such as carrot chips. Believe me, carrot chips go a long way with kids just because it’s a fun shape and something they normally find to be a treat. Also, instead of Gerber Teether Wafers, I use carrot chips for the baby with supervision.

Recipe Variations For Air Fryer or Oven Roasting

Here are my go-to roasted cauliflower flavor combinations: *use the same amount of oil, cooking spray, salt and pepper. The only difference is what to substitute instead of curry powder to change the flavor profile. Yes, it’s that easy!

Raw Head of Cauliflower Close Up With Seasoning

 

Really easy to change up with flavor profile prior to roasting. Just toss into raw chopped cauliflower before roasting.

Dry herb seasoning rub #1: 1 tablespoon smoked paprika; 1
teaspoon garlic powder. Also try this with only paprika.

Dry herb seasoning rub #2: 1-2 teaspoon onion powder; 1-2
teaspoon garlic powder.

Other dry herb seasoning rubs: 2 teaspoons lemon pepper
seasoning or 1 teaspoon of “Slap Ya Mama” Cajun Seasoning or salt and pepper with one tablespoon of my green seasoning recipe provided earlier in this post.

Try a wet sauce: Try salt and pepper and lightly toss in your favorite wet sauce such as barbeque sauce, buffalo sauce/hot sauce, or teriyaki sauce. I really like using G. Hughes Sugar-Free Marinades. They are easy to find at Walmart and most grocery stores I use.

Vegan Low Carb Roasted Cauliflower Recipe made in Oven or Air Fryer in pan after roasting completed

Roasted Cauliflower Recipe (Vegan, Low Carb)

thenaturalfoodie
This roasted cauliflower recipe is an amazing side dish to any main course. It has just the right amount of crisp and easily prepared in the oven or using an air fryer. Use this vegan recipe for the perfect low-carb recipe substitution for nachos or potatoes also. This recipe uses curry powder to elevate the flavors. It is so delicious and my all-time favorite seasoning combination for roasted cauliflower.
5.9g Carbs, 7.8g Fat, 3.3g Protein
Prep Time 10 mins
Cook Time 20 mins
Course Main Course, Side Dish, Snack
Cuisine American, Caribbean, keto, vegan, vegetarian
Servings 4 people
Calories 110 kcal

Equipment

  • mixing bowl
  • baking sheet
  • chopping knife

Ingredients
  

  • 1 head fresh cauliflower
  • 2 tbsp olive oil
  • 1 tsp pink Himalayan salt
  • 1 tsp ground black pepper
  • 2 tsp curry powder
  • cooking spray of choice

Instructions
 

Oven-Roasted Method

  • Chop cauliflower head into large chunks.
  • Toss 2 tbsp olive oil, 1 tsp salt, 1 tsp black pepper, and 2 tsp curry powder into a large mixing bowl with your chopped cauliflower.
  • Spray baking tray lighting with cooking spray of choice or rub with a little olive oil.
  • Set broiler on High, and place rack 8-10 inches from the top of the oven.
  • Check on roasting cauliflower after 15 minutes.
  • Use a spatula to gently toss cauliflower to ensure it is not sticking to baking tray. Edges should be browning.
  • Remove from oven 5 minutes later, or after a total of 20 minutes in oven to avoid burning or dehydration. *You may keep it in for another 5 minutes longer but watch it.
    *If you want a crispier roast, try using the air fryer method below.
  • Serve immediately.

Air Fryer Method

  •  Set the air fryer to 400 degrees F. If using a Ninja Foodi, use the air crisp setting.
  • Use a liner for your air fryer and lightly spray cauliflower chunks with cooking spray.
  • I recommend making cooking spray using an Evo spray bottle as pre-made ones tend to ruin the basket. For cooking spray: Fill 1/2 the bottle with my oil of choice (extra virgin olive oil) and add a remaining 1/4 of the bottle with water.
  • Check on the roasting cauliflower every 5 minutes, toss, for up to 15minutes. Checking on it so often is key because you don't want the cauliflower so crispy that it gets dehydrated.
  • *One head of cauliflower using a 5-quart basket will take about 4 batches to make an entre head of cauliflower if you spread out your vegetables right.
Keyword air fryer recipe, low carb recipe, oven roasted recipe, vegan recipe, vegetarian recipe

GOT QUESTIONS? I’m happy to help. Leave a comment and add some stars to let me know if you enjoyed this recipe. Let me know how you re-created it too. Also, please share it on social media. Tag #thenaturalfoodie. Thanks! -Salei

Salei, The Natural Foodie
Salei, The Natural Foodie

 

Hey foodies! I’m Salei. I am a mom, partner of a law firm, and the cook in my home. Enjoy my tasty, low sugar, low carb, and high-protein recipes, easy recipes, as well as healthier Caribbean recipes and other international recipes. Learn more about me at my FAQ page.

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