• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Home
  • Recipes
  • About
  • Portfolio
  • Contact

Wholefood Soulfood Kitchen

menu icon
go to homepage
  • Recipes
  • About
  • Portfolio
  • Contact
  • Subscribe
    • Instagram
    • Pinterest
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Recipes
    • About
    • Portfolio
    • Contact
    • Subscribe
    • Instagram
    • Pinterest
    • YouTube
  • ×

    Home » Recipes » Appetizers & Side Dishes

    Nov 17, 2022 by Katie

    Roasted Frozen Cauliflower

    Jump to Recipe Step-by-Step Photos Watch the Video

    What could be better than a delicious side dish from freezer to fork in very little time?
    This roasted frozen cauliflower recipe will result in a tasty tray of cauliflower that's tender on the inside with a crispy exterior. Super convenient, full of goodness and a great source of fiber and flavor.

    roasted cauliflower on a plate, next to it some olive oil, fresh lemon and sea salt.

    This cauliflower recipe can be whipped up in just over 30 minutes and gives you an easy side dish (or whole meal) every time.

    Cauliflower is a popular vegetable because it’s low in calories but can fill you up. The best part about this veggie is that it takes on any extra flavor that you add to it, really graciously. This recipe will give you a perfect texture every time, so long a you roast on a high heat and goes alongside countless of dishes.

    This was inspired by my Roasted Frozen Brussels Sprouts or Roased Frozen Green Beans recipe on this site.

    Jump to:
    • Why you'll love this recipe
    • Ingredients & Substitution Notes
    • How to roast frozen cauliflower
    • Top Tips
    • Flavor variations
    • Serving Ideas
    • Storage
    • FAQ
    • More side dish ideas
    • 📖 Recipe

    Why you'll love this recipe

    • This is a healthy side dish that is really simple to make.
    • Frozen vegetables are often cheaper than fresh veggies and have a much longer shelf-life in your freezer.
    • Frozen cauliflower is available in the frozen food aisle which is really convenient.
    • Can be made in large batches as part of your food prep for the week.

    Ingredients & Substitution Notes

    ingredients needed for roasted frozen cauliflower.
    • Frozen Cauliflower
    • Olive oil: you can use any neutral-flavored oil such as sunflower or avocado oil. Sesame oil will give the dish a lovely nutty taste. Olive oil spray will work if you want to stay away from drenching the frozen florets in oil.
    • Onion/ garlic powder: enhances the flavors and brings out the goodness of the cauliflower. You can absolutely leave the powders out if you’d prefer.
    • Parmesan cheese (optional): This gives the dish a lovely mild flavor with savory notes. This is a great addition but can be left out or replaced with nutritional yeast for a vegan version.

    See recipe card for quantities.

    How to roast frozen cauliflower

    This frozen cauliflower recipe requires only 2 steps and is made from a couple of simple ingredients.

    STEP 1: Prepare the florets. Lay out the frozen cauliflower florets on a sheet pan lined with parchment paper. Spread them out in an even layer. Season them with salt, onion/garlic powder, and olive oil, and give them a good mix so that the florets are coated evenly.

    STEP 2: Cooking time. Roast the florets in a hot oven that has been preheated to 430°F/230°C. Roast the florets for 15 minutes and then stir everything around—roast for a further 15 minutes. Remove from the oven and flip all the pieces around. Add in the Parmesan cheese at this point (optional). Roast for a further 10 minutes and then remove from the oven.

    Top Tips

    • Oven temperature: A high oven temperature is crucial to avoid eating mushy vegetables. You want them crunchy on the outside and tender on the inside.
    • Oil application: Don’t glug over the oil and then cook them without tossing and coating the florets in the oil first. This will ensure they cook evenly.
    • Spread them out: try to ensure each piece or floret has its own space. This will prevent the elements from steaming and becoming mushy as they squash up alongside each other.

    Flavor variations

    • Cheese: such as parmesan or cheddar. Nutritional yeast is a tasty vegan addition.
    • Spices: choose a teaspoon of your favorite spice mix or spices such as curry powder, smoked paprika, garam masala, or cumin powder. A little mustard powder will be a very tasty alongside the cheese.
    • Italian seasoning: mixed herbs such as basil, oregano, or mixed Italian herbs will bring all those lovely vegetable notes out.
    • Lemon Juice: Sprinkle lemon juice on top of cauliflower shortly before serving for some refreshing flavors.
    • Fresh herbs: sprinkle with fresh herbs after baking. Freshly torn and topped Italian parsley, cilantro, or basil will be a bright addition to your perfect vegetable side dish.
    • Pepper: Crack on either some fresh black pepper or white pepper for a little bit.
    • Chile: toss through some finely chopped chile pepper or some chile powder if you’re looking for that kick.

    Serving Ideas

    • Side Dish: This oven roasted cauliflower makes super versatile side dish. Try it alongside our Vegetarian Stuffed Acorn Squash or Vegetarian Wellington.
    • Pasta: make a creamy pasta sauce or a red Napolitana-type sauce and top the pasta with a portion of these cauli florets
    • Salad: Alongside our Roasted Asparagus Salad with fresh crunchy greens, toasted seeds, and Parmesan shavings. You can use these roasted florets in place of croutons.
    • Healthy bowl: In a bowl with quinoa, toasted seeds, avocado, and roasted bell peppers. This is a sure and great way to get in your veggies!

    Storage

    • To store: store in an airtight container in the fridge for up to 3 days. Allow the vegetables to cool completely before storing them to avoid them getting mushy.
    • To reheat: reheat on low temperature in an oven, microwave or air fryer.

    FAQ

    Should frozen cauliflower be thawed before cooking?

    No, it is not necessary to thaw them first. In fact, cooking them frozen adds to the great texture that we are after with this dish.

    How do you roast frozen vegetables without getting soggy?

    At high temperatures. This flashes the outside with heat, ensuring a crisp exterior with a tender interior.

    More side dish ideas

    • Roasted Frozen Green Beans
    • Mashed Potatoes (Without Butter)
    • Roasted Frozen Brussels Sprouts

    📖 Recipe

    roasted cauliflower on a plate, next to it some olive oil, fresh lemon and sea salt.

    Roasted Frozen Cauliflower

    Author: Katie
    This roasted frozen cauliflower recipe really is the easiest way to make a great side dish that is super simple to whip up. A great addition to every meal with minimal prep required.
    If you love this recipe as much as we do, click on the 5-stars below!
    5 from 1 vote
    Print Pin Rate
    Prep Time: 5 minutes
    Cook Time: 30 minutes
    Total Time: 35 minutes
    Course: Side Dish
    Cuisine: American-Inspired
    Servings: 2 people as a side dish
    Prevent your screen from going dark

    Ingredients

    • 12 oz frozen cauliflower florets
    • 1 tablespoon olive oil
    • ½ teaspoon salt
    • ½ teaspoon onion powder or garlic powder (optional)
    • ¼ cup grated parmesan (optional) (optional)

    Instructions

    • Preheat oven to 430°F (230°C).
    • Add the frozen cauliflower florets onto a baking sheet lined with parchment paper.
    • Season with olive oil, salt and onion powder and give it a good stir so that all the florets are coated evenly.
    • Spread the florets out on the tray and try to ensure that each piece or floret has its own space.
    • Bake for 15 minutes. Stir with a spatula or large spoon and bake for another 10 minutes.
    • Stir again, trying to flip as many florets as possible. If you want to add some grated parmesan, now would be the time. Sprinkle it evenly over the cauliflower. Bake for another 5-10 minutes.
    Pssst...You can find detailed step-by step-photos right above this recipe card

    Video

    Notes

    • Oven temperature: A high oven temperature is crucial to avoid eating mushy vegetables. You want them crunchy on the outside and tender on the inside.
    • Spread them out: try to ensure each piece or floret has its own space. This will prevent the elements from steaming and becoming mushy as they squash up alongside each other.

    Nutrition

    Serving: 1. | Calories: 104kcal | Carbohydrates: 8g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 633mg | Potassium: 509mg | Fiber: 3g | Sugar: 3g | Vitamin C: 82mg | Calcium: 38mg | Iron: 1mg
    All nutritional information is based on third-party calculations and should be considered estimates.
    Tried this recipe?Leave a rating and comment telling us how you liked it! Or tag @wholefoodsoulfood__kitchen on Instagram so we can admire your creations!

    More Appetizers & Side Dishes

    • Green Bean Casserole (Without Mushroom Soup)
    • Baked Potatoes (Without Foil)
    • Vegetarian Charcuterie Board

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    katie author of WSK

    Hi, I'm Katie and I am the face behind this website. Click here to learn more about me and my passion for (healthy) food and photography.

    More about me →

    POPULAR

    • Low Calorie Chocolate Chip Cookies (without butter or eggs)
    • Sweet Potato Red Lentil and Coconut Curry Recipe
    • Ragout of Mushrooms
    • Pancakes Without Baking Powder

    WINTER

    • Vegetarian Potato Soup (Without Bacon)
    • Vegetarian Chili con Carne
    • Vegetarian Ramen Recipe
    • Mushroom Soup Without Cream

    Footer

    ↑ back to top

    More

    • About
    • Contact
    • Portfolio

    • Privacy policy
    • California Privacy Rights
    • Terms of Use
    • Accessibility policy

    Follow & Contact

    • Sign Up! for emails and updates
    • Instagram
    • Pinterest
    • Youtube

    @2023 - Wholefood Soulfood Kitchen. All Rights Reserved.