Oven Roasted Frozen Cauliflower

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A super fast and easy recipe for roasted frozen cauliflower!

This recipe is super easy to whip up, IS HEALTHY, vitamin-rich, and all you have to do is grab a bag of cauliflower out of the freezer!

Look, time is short these days and I know personally it’s getting harder to make good food choices. I oftentimes find myself settling for something quick and easy, but not necessarily healthy. This roasted veggie recipe takes care of all of that.

No chopping, no prepping required. Just throw frozen cauliflower on a pan with some seasoning and you’ve got yourself a healthy side!

This roasted frozen cauliflower is packed with flavor (lemon pepper…yum!) and goes with any protein you have on hand (try it with my Baked Panko Crusted Cod or Air Fryer BBQ Chicken Thighs). It’s naturally gluten free, low carb, and just plain good for ya! Oh, and it’s done in 20 minutes or less!

How to Roast Frozen Cauliflower

Here’s what you’ll need for ingredients:

• One 10.8 or 12oz bag of frozen cauliflower florets
• 1 to 1 1/2 teaspoons of lemon pepper seasoning, with no salt added
• 1 tablespoon of olive oil
• 1/2 teaspoon of kosher salt

Instructions:

Preheat your oven to 425º and adjust your oven rack to the middle level.

In a medium sized bowl, add your frozen cauliflower and drizzle with olive oil.

Sprinkle on the salt and add 1 teaspoon of lemon pepper seasoning if using a 10.8 oz bag of cauliflower or 1 1/2 teaspoons for a 12 oz bag.

Using a rubber spatula, toss all the ingredients together until the cauliflower is well coated.

Pour the frozen seasoned cauliflower onto a sheet pan in a single layer. Do not overcrowd the pan, you need air to get in between all the florets.

Place the sheet pan in the preheated oven and roast for 15-18 minutes until the cauliflower is tender and browned along the edges.

Remove the roasted cauliflower from the oven and serve. Add more salt if desired.

Can I make this recipe with fresh cauliflower instead?

Yes! You can make roasted cauliflower whether it’s fresh or frozen!

The ingredient list is the same, the only difference is you may need to cut your florets into more bite sized pieces, and increase the roasting time to 20 minutes.

Do I need to thaw the frozen cauliflower before it’s roasted?

Nope! You cook it straight out of the freezer, no thawing required!

The best part about cooking from frozen is that while the cauliflower is cooking and thawing in the oven, water is being released.

This carries the seasoning to all the florets and essentially cooks the cauliflower in its own juices. That makes the dish so much more flavorful!

I love using a sheet pan for this recipe because it allows air to flow around each floret and the air will cause the excess liquid from the frozen cauliflower to evaporate.

So what you’re left with are perfectly roasted and seasoned veggies that are not swimming in a ton of water.

What’s the best temp to roast frozen cauliflower?

Since frozen cauliflower does not require as much cooking as raw cauliflower, I like to roast at a high temperature like 425º. This will warm the cauliflower through and brown it nicely.

Should you wash the cauliflower before roasting?

I do not. Frozen cauliflower comes already prepped to be cooked or steamed. Most bags of frozen cauliflower can even be steamed in the bag it comes in.

However, if you make this recipe with fresh cauliflower instead of frozen, you’ll want to wash it before it’s roasted.

Is Roasted cauliflower healthy?

Yes!

Of course, it all depends on how you season it, but this recipe is healthy. We use a premade lemon pepper seasoning, with no salt added. That’s the key. You want to be the one to control the salt and the flavor of this dish. I also selected a seasoning blend that’s just spices, no weird preservatives or additives were listed.

With a mere 1/2 teaspoon of salt for the whole dish, this recipe is very low in sodium and is still super flavorful.

Roasted cauliflower is also low in calories. About 1 cup of cauliflower florets is 20 calories, and with just 1 tablespoon of olive oil used, we’re looking at about 100 calories per serving here.

Let’s not forget that cauliflower is a great healthy veggie! Low in carbs, and a great source of fiber, antioxidants, and vitamins, cauliflower is an easy veggie to incorporate into everyday meals!

Nutritional content sourced from healthline.com.

Why is my roasted cauliflower mushy?

There could be a couple of reasons why your cauliflower got a little mushy.

One is that the pan may have been overcrowded. I like to roast my cauliflower on a cookie sheet, in a single layer with enough room for the air to get around each floret. If the florets are piled up on top of each other, then not enough air and heat are getting to the florets.

The second scenario could be that the florets were overcooked. If you’re using a bag of frozen veggies with really tiny florets, for instance, the roasting time will need to be cut down.

To avoid overcooking, start checking the cauliflower at 10 or 12 minutes. It should be fork tender and browned.

But no fear! If you find some mushy cauliflower on your hands, pop it into a food processor or blender and turn it into mashed cauliflower. Season with a little butter or greek yogurt, and it’ll still be the perfect side dish to chicken, fish, or meatloaf!

Serving Suggestions for your roasted cauliflower

• Serve alongside fish, roasted chicken, pork loin, or a nice lean steak
• Meatloaf would love this cauliflower as a side kick
• Top taco bowls and grain bowls with roasted cauliflower for some extra veggies
• Add to soups and stews
• If you love cooking Indian dishes, this roasted cauliflower is a great addition to curries

Other Recipes You Might Like:

Cauliflower Pizza Crust

Cauliflower Breakfast Pizzas

Pan Fried Asparagus with Lemon and Parmesan

Broccoli Sheet Pan Tortellini Bake

Cheesy Broccoli Casserole With Ritz Crackers

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