Healthy Recipe: Oven Roasted Cauliflower

This post is going to be short and sweet. I am dedicating it to my friend Patti, who recently confided in me that she has never eaten cauliflower. After I got over the shock of her secret, I realized, hey maybe there are other cauliflower virgins out there. If you are new to this cruciferous vegetable, the hands-down, best-tasting way to prepare it is by oven roasting. And if you are wondering, “what’s so great about cauliflower?”, I already wrote a post that answers that question!

Oven Roasted Cauliflower

When selecting cauliflower, look for a head that is clean, creamy white with compact florets and firm to touch. Avoid cauliflower that has brown spots or a springy texture as these are indications the cauliflower is old and no longer fresh. Store cauliflower in the refrigerator until ready for use.

If you are feeling adventurous, you can make potatoesrice and even hot cereal with this veggie wonder! All three are low-carb alternatives to otherwise high-starch dishes.

Oven Roasted Cauliflower

Prep Time: 5 minutes

Cook Time: 35 minutes

Oven Roasted Cauliflower



  1. Preheat oven to 400 degrees F.
  2. Line baking sheet with unbleached parchment paper.
  3. With a sharp knife, remove core from cauliflower and cut into bite-size florets.
  4. Peel garlic and finely chop.
  5. To a medium size mixing bowl, add cauliflower, garlic, salt and pepper. Drizzle with oil and mix.
  6. Spread cauliflower out evenly on baking sheet and bake for 30 minutes, or until fork tender, turning every 10 minutes.


You will notice I use "high-oleic" also called "high-heat" sunflower oil in this recipe. When cooking at high oven temps, it is important to use an oil that is not damaged by the heat. High-oleic sunflower oil has little taste, is safe up to an oven temp of 460 degrees F and is a rich source of oleic acid (80+%), the same monounsaturated fat found in olive oil.

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  1. Laura says

    I love cauli – thanks for the recipe. I do have a question about the Sunflower oil – could I use olive oil instead. I am really trying to be very careful about my Omega 6 intake (it is way easy to overdo) and have heard that Sunflower has a high Omega 6 content. I am concerned about this because my inflammation levels are going up and up and I need to learn all I can about how to reverse that process. In fact any suggested reading material would be awesome.
    Thank you,

    • HealthyLivingHowTo says

      Hi Laura…I guess I wasn’t clear enough in my notes re: high-oleic sunflower oil. You are very wise to be cautious of your omega-6 (< ---LINOLEIC acid) intake. And you are correct standard sunflower oil is high in the stuff. However, HIGH-OLEIC sunflower oil is actually extremely low in omega-6, in fact is has even less omega-6 than olive oil. Mark Sisson wrote a short piece on it HERE.

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