Roasted Frozen Cauliflower | Bites of Wellness
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Roasted frozen cauliflower is so easy to make with barely any prep work. Oven roasted frozen cauliflower is great as a side dish or even as a snack with the right dipping sauce. This healthy side dish is made with simple pantry and freezer ingredients and is super versatile.
Why you will love this recipe
- Easy and delicious – roasting frozen cauliflower in the oven is so easy. The oven does most of the work and the cauliflower gets tender, caramelized and so yummy. Even people who claim they don’t love cauliflower love eating roasted cauliflower. The flavor changes so drastically when you roast it.
- Simple ingredients – since this recipe uses frozen cauliflower, it’s so easy to have on hand anytime! Unlike fresh cauliflower, the frozen cauliflower can be stored in the freezer for up to 6 months and requires almost no prep work. The other ingredients are pantry staples, making this the perfect side dish for when you feel like you have nothing to make.
- Versatile – use the baked frozen cauliflower in so many ways (like as a side, a snack or even in frittatas or salads). You can also change up the flavors by using different spice blends or drizzling sauce over the cauliflower after baking.
- Fits many diet types – roasted vegetables are always a great option when you are trying to cater to many different diet types. This recipe is low in calories, low carb, vegan, gluten free, vegan and Whole30 friendly.
Ingredients
- Frozen cauliflower – frozen cauliflower is available in most grocery stores. No need to defrost or thaw the cauliflower in advance, it’s actually best if you cook it from frozen for the best texture.
- Olive oil spray (or avocado oil spray) – using a spray is such an easy way to ensure that all the frozen cauliflower florets are coated in oil before roasting. This helps make sure the spices stick and also helps to create that caramelized exterior on the cauliflower as they roast.
- Spices: Salt and garlic powder – I kept the spices for this dish super simple, but you can add so many other flavors by adding different spices.
- No need to defrost the cauliflower before cooking. You want to put it in the oven frozen for the best texture.
- Always make at least 2 bags of frozen cauliflower at a time. The leftovers are great and you will be surprised how quickly this roasted cauliflower disappears, its so yummy.
- Before baking, I like to look over the cauliflower and break up any large chunks or even cut large florets in half, so they are closer in size to the smaller florets. This helps ensure everything will roast together at the same time.
- Be sure to use a large baking sheet to ensure that there is some room for air to pass between the frozen cauliflower as they bake in the oven. I love these stainless steel baking sheets, they are large and you don’t even need parchment paper when roasting veggies.
- For easier clean up, you can put parchment paper down on the baking sheet before adding the cauliflower.
- Short on time? Make frozen cauliflower in the air fryer instead!
Spices to add
Cooking frozen cauliflower in the oven with simple spices (just salt and garlic powder) helps ensure that the dish is super versatile and is a great side dish no matter what you are cooking. If you are feeling a bit more adventitious, add these spice blends along with the salt and garlic powder to the frozen cauliflower before baking.
- Moroccan – add 1.5 tsp. turmeric, 1 tsp. cumin, 1/2 tsp. garlic powder and 1/2 teaspoon of cinnamon
- Italian – add 1 tablespoon italian seasoning and an additional 1/2 teaspoon of garlic powder
- Greek – add 2 teaspoons italian seasoning and 1 teaspoon oregano. Squeeze some fresh lemon juice over the top and sprinkle with fresh flat leaf parsley after cooking.
- Curry – add 1/2 tablespoon curry powder and 1/2 teaspoon smoked paprika or cumin
- Spicy – add crushed red pepper flakes or drizzle some sriracha over the cauliflower during the last 5 minutes of baking.
- Smoky – add 1/2 teaspoon smoked paprika
- Za’atar – za’atar adds a smoky, herby delicious kick to the cauliflower. Add about 1-2 teaspoons.
- Ranch – add 1 tbsp. dried chives, 1 tsp. parsley and ½ tsp dill to the spice mixture.
- Buffalo – toss with a mixture of 1/4 cup hot sauce, 1 tbsp avocado oil and 1/2 tsp. garlic powder during the last 5 minutes in the oven.
- Pesto – toss the cooked cauliflower in pesto right after cooking for a super fun side dish
- Chimichurri – toss the roasted frozen cauliflower in chimichurri sauce (or drizzle it on top) for a super yummy twist.
Ways to serve baked frozen cauliflower
Common questions
Does the cauliflower get crispy when roasted?
No frozen cauliflower doesn’t get crispy when roasted, but it does get caramelized on the edges and so yummy when roasted.
Can you use fresh cauliflower instead?
Yes! You can roast fresh or frozen cauliflower using the same method. For fresh cauliflower, it may be done baking in about 35-40 minutes.
Should you thaw frozen cauliflower before cooking?
You do not have to thaw frozen cauliflower before cooking. Simply add it to the baking sheet and bake at high heat (425F) for at least 40 minutes.
Does frozen cauliflower get mushy?
Frozen cauliflower has a very similar texture to fresh cauliflower after roasting. It might be a little bit less crunchy than fresh but overall they have a very similar texture once roasted.
Storing leftovers
- Fridge: Store leftover roasted cauliflower in an airtight container in the fridge for up to 5 days in the fridge.
- Reheat: Reheat in the microwave (1-2 minutes on high), in the air fryer (375F for 3-5 minutes) or on the stove on medium heat for a few minutes until hot.
- Freezer: You can freeze leftovers if you like but the texture won’t be exactly the same as when it’s first cooked. It’s best to enjoy roasted frozen cauliflower within 5 days of making it instead of freezing. If you have to freeze it, store it in a freezer safe bag or container for up to 3 months. Use leftovers in soup, frittatas or casseroles.
Substitutions
- Frozen cauliflower – you can use fresh cauliflower. Take the same steps, however the cauliflower may be done closer to 35-40 minutes. You can also use frozen broccoli in place of frozen cauliflower. Cook at 400F for 15 minutes, flip and cook another 10-15 minutes. Broccoli will start to char at the ends if cooked to hot for too long.
- Olive oil spray (or avocado oil spray) – if you don’t have a spray on hand, you can always add a drizzle of olive oil, avocado oil or melted butter or ghee.
- Spices – see the spice ideas above.
If you love this recipe, you should try
Frozen Brussel Sprouts in Oven or Air Fryer
Roasted Cauliflower and Sweet Potatoes
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Preheat oven to 425F.
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Add frozen cauliflower to a baking sheet. Move all the frozen cauliflower together in the center of the baking sheet. Spray with olive oil spray and sprinkle with salt and garlic powder. Stir well.
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Bake at 425F for 25 minutes.
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After 25 minutes, take the cauliflower out of the oven and stir it well. Place back in the oven and cook another 15 minutes.
- No need to defrost the cauliflower before cooking. You want to put it in the oven frozen for the best texture.
- Always make at least 2 bags of frozen cauliflower at a time. The leftovers are great and you will be surprised how quickly this roasted cauliflower disappears, its so yummy.
- Before baking, I like to look over the cauliflower and break up any large chunks or even cut large florets in half, so they are closer in size to the smaller florets. This helps ensure everything will roast together at the same time.
- Be sure to use a large baking sheet to ensure that there is some room for air to pass between the frozen cauliflower as they bake in the oven. I love these stainless steel baking sheets, they are large and you don’t even need parchment paper when roasting veggies.
- For easier clean up, you can put parchment paper down on the baking sheet before adding the cauliflower.
Spices to add
- Moroccan – add 1.5 tsp. turmeric, 1 tsp. cumin, 1/2 tsp. garlic powder and 1/2 teaspoon of cinnamon to the ingredients listed above.
- Italian – add 1 tablespoon italian seasoning and an additional 1/2 teaspoon of garlic powder
- Greek – add 2 teaspoons italian seasoning and 1 teaspoon oregano. Squeeze some fresh lemon juice over the top and sprinkle with fresh flat leaf parsley after cooking.
- Curry – add 1/2 tablespoon curry powder and 1/2 teaspoon smoked paprika or cumin
- Spicy – add crushed red pepper flakes or drizzle some sriracha over the cauliflower during the last 5 minutes of baking.
- Smoky – add 1/2 teaspoon smoked paprika
- Za’atar – za’atar adds a smoky, herby delicious kick to the cauliflower. Add about 1-2 teaspoons.
- Ranch – add 1 tbsp. dried chives, 1 tsp. parsley and ½ tsp dill to the spice mixture.
- Buffalo – toss with a mixture of 1/4 cup hot sauce, 1 tbsp avocado oil and 1/2 tsp. garlic powder during the last 5 minutes in the oven.
- Pesto – toss the cooked cauliflower in pesto right after cooking for a super fun side dish
- Chimichurri – toss the roasted frozen cauliflower in chimichurri sauce (or drizzle it on top) for a super yummy twist.
See how I calculate food cost.
Nutrition Information
Nutrition Facts
Amount per Serving
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.
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