This Oven Roasted Cauliflower Recipe is just 30 calories per serving (1/4 of a cauliflower head) and is absolutely delicious!
Along with this recipe for roasted cauliflower baked in the oven, you’ll find 4 yummy sauces to top your oven grilled cauliflower with! Plus helpful tips to keep this baked cauliflower recipe low in calories, and fat.
This article for oven roasted cauliflower recipe will teach you all you need to know on how to cook cauliflower in oven. From a handy “how to guide” to a shopping list. This is one of the easiest roasted cauliflower recipes you’ll ever find!
Plus, our low calorie tips for cooking cauliflower in the oven will help you save 100’s of calories and excess fat.
This Oven Roasted Cauliflower Recipe is just 30 calories per serving, or 120 calories for the entire head of cauliflower!
Oven Roasted Cauliflower Recipe
We made this recipe for oven roasted cauliflower easy with a printable recipe card, shopping list, nutrition label and more.
Recipes for baked cauliflower are usually soaked in olive oil, but we’ve found a way to cook your baked cauliflower recipes to perfection. With just a fraction of the oil! Below you will learn our two tips for low calorie baked cauliflower, best of all… one of the tips will also save you clean up time!
This easy roasted cauliflower recipe comes with the following sections to make baked cauliflower easier than ever.
Read through these sections for helpful resources, or skip ahead to the recipe card.
What You’ll Find in this Article:
- Ingredients for Oven Roasted Cauliflower (shopping list!)
- How to Roast Cauliflower
- Oven Roasted Cauliflower Recipe (recipe card!)
- Nutrition and Calories in Baked Cauliflower
Special Tip: Take a screenshot of the shopping list to your phone, and email yourself the recipe card so you have it safely stored away for later.
The best roasted cauliflower recipes are simple and straightforward. We honored that, while offering you 4 low calorie toppings and a homemade seasoning salt recipe to sprinkle over the tops before roasting.
Up next, a shopping list for baked cauliflower in oven recipes…
Ingredients for Oven Roasted Cauliflower
We have a special tip for weight loss recipes and low calorie roasting in this section… Olive oil spray!
By using Olive oil spray, we can still get a perfectly caramelized cauliflower, but for a fraction of the calories.
This one simple recipe swap will work for all your baking and roasting needs. It sprays a fine mist of olive oil so that you can cover your veggies with oil, without adding excess.
Shopping List for Baked Cauliflower:
Oven Roasted Cauliflower Recipe:
Special Tip: You can find the measurements in the recipe card below. There you can also choose how much baked cauliflower you want to make, and it will do all the measurement math for you!
Optional Toppings:
- Low Calorie Pesto
- Homemade Green Goddess Sauce
- Low Calorie Lemon Tahini Dressing
- Easy Homemade Ranch
Special Tip: Change up this recipe weekly with these low calorie sauces… One for each week of the month.
In the next section you will learn how to roast cauliflower, how to prepare cauliflower, and cauliflower cooking time.
Up next, you’ll learn how to make baked cauliflower in the helpful “how to guide”…
How to Roast Cauliflower
Our second weight loss tip for low calorie roasted cauliflower is parchment paper.
Parchment paper helps us get the perfect caramelization and browning on the baked cauliflower, without having to coat the tray with olive oil. Plus, it helps with clean up…
Below you will learn how long to cook cauliflower, how to prepare cauliflower, and find tips for serving.
How to Cook Cauliflower in the Oven:
- Preheat oven to 375 degrees and line a baking sheet with parchment paper.
- Trim, and slice the cauliflower into 1/4-inch-thick slices.
- Lay cauliflower pieces out on a baking sheet. Spray the side up with olive oil, and sprinkle 1/2 of the directed Homemade Seasoning Salt over the cauliflower.
- Flip over and spray again with olive oil, and sprinkle over the remaining directed Homemade Seasoning Salt.
- Bake for 15 minutes, flip and bake another 15 minutes until caramelized on edges and tender.
- Serve with one of our low calorie sauces, or alone. It’s great hot or cold.
Special Tip: You can find the directions, measurements, nutrition and more recipes for topping your broil cauliflower recipe with in the recipe card below.
This cauliflower bake will quickly become one of your favorite side dishes. At just 30 calories for one serving, you can enjoy this yummy recipe without hurting your diet.
Up next, a sharable recipe card that will double or triple the recipe with the click of a button!
Oven Roasted Cauliflower Recipe
This Oven Roasted Cauliflower Recipe is only 30 calories per serving! Or, you can have the entire head of cauliflower for just 120 calories!
Check out this whole roasted cauliflower recipe!
We were able to cut calories and fat with these low calorie cooking tips:
- Use olive oil spray, this will help cut the amount of oil while still crisping up your baked cauliflower.
- Line your baking sheet with parchment paper, so the roasting cauliflower doesn’t stick to the pan.
You can find a nutritional label in the next section… plus more low calorie side dishes further down in the article.
5 BEST Healthy Roasted Cauliflower Recipes
Equipment
Ingredients
Oven Roasted Cauliflower Recipe:
- 1 pound cauliflower medium-large head
- Olive oil spray
- 1 tablespoon Homemade Seasoning Salt
Instructions
- Preheat oven to 375 degrees and line a baking sheet with parchment paper.
- Trim and slice the cauliflower into 1/4-inch-thick slices.
- Lay cauliflower pieces out on a baking sheet. Spray the side up with olive oil, and sprinkle 1/2 of the above directed Homemade Seasoning Salt (amounts will vary if using the 1X, 2X, 3x buttons) over the cauliflower.
- Flip over and spray again with olive oil, and sprinkle over the remaining 1/2 of the above directed Homemade Seasoning Salt (amounts will vary if using the 1X, 2X, 3x buttons).
- Bake for 15 minutes, flip and bake another 15 minutes until caramelized on edges and tender.
- Serve with one of our low calorie sauces, or alone. It's great hot or cold.
Notes
Nutrition
Up next, nutrition and calories in baked cauliflower recipes…
Nutrition and Calories in Baked Cauliflower
Not all roasted cauliflower recipes are as low in calories, or as healthy as this one. Most recipes for baked cauliflower soak the sliced cauliflower in oil before roasting. Adding calories and fat.
But we have used olive oil spray and parchment paper to help cut the oil to just a fraction of what you usually have to add. The result is perfectly caramelized roasted cauliflower without all the extra fat and calories.
The nutrition and calories below are based off 1 serving (1/4 a cauliflower head) from the first Healthy Roasted Cauliflower Recipe above.
Important Note: As a reminder, at Lose Weight By Eating it is our goal to make you healthier, all-natural versions of your favorite recipes… not all will be “diet worthy” depending on the diet you are on. But they will be healthier versions to help curb your cravings.
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