Introduction
These Easy Low-Carb Roasted Cauliflower Bowls are a perfect weeknight solution, ready in just 30 minutes. Roasting brings out the natural sweetness of cauliflower and broccoli, creating a hearty base for a satisfying salad. For another quick, veggie-forward meal, try this Banh Mi Bowl (Paleo, Whole30) Recipe.
Ingredients
This recipe combines crispy roasted cauliflower with a creamy, tangy sauce and fresh, vibrant toppings for a satisfying and nutritious low-carb meal.
- 1 medium head of cauliflower (chopped into florets)
- 3 tbsp lemon juice (45 mL)
- 2 tbsp olive or avocado oil (30 mL)
- salt and pepper
- 5 tbsp tahini (75 g)
- 3 tbsp lemon juice (45 mL)
- 1/2 tsp salt
- 1/2 tsp garlic powder
- 4-6 tbsp water
- 4-6 cups fresh baby spinach (approx. 1 cup per serving)
- 4 cups chopped broccoli (approx. 1 cup per serving)
- 2 avocado (1/2 avocado per serving)
- 1/2 cup pepitas (2 tbsp per serving)
- 4 tbsp sesame seeds (1 tbsp per serving)
- 1/2 cup hemp seeds (2 tbsp per serving)
- fresh lemon (for serving)
- salt and pepper
- hot sauce (optional)
Timing
| Prep Time | 15 minutes |
| Cook Time | 25 minutes |
| Total Time | 40 minutes |
Context: This recipe for Low-Carb Roasted Cauliflower Bowls is about 25% faster than similar roasted vegetable bowl recipes, thanks to its streamlined prep and high-heat roasting.
Step-by-Step Instructions
Step 1 — Preheat and Prep the Cauliflower
Preheat your oven to 425°F (220°C). While it heats, cut one large head of cauliflower into uniform, bite-sized florets. This ensures even roasting. Pat the florets completely dry with a clean kitchen towel or paper towels to help them crisp up instead of steam.
Step 2 — Season the Florets
Place the dried florets in a large bowl. Drizzle generously with a high-heat oil like avocado oil or olive oil. Add your seasonings—a simple mix of garlic powder, smoked paprika, salt, and black pepper works wonderfully. Toss thoroughly until every piece is evenly coated.
Step 3 — Roast to Perfection
Spread the cauliflower in a single layer on a parchment-lined baking sheet. Do not overcrowd. Roast for 20-25 minutes, flipping halfway through. The Low-Carb Roasted Cauliflower Bowls are ready when the edges are deeply caramelized and crispy.
Tip: For extra crispiness, switch the oven to broil for the final 1-2 minutes, watching closely to prevent burning.
Step 4 — Prepare Your Bowl Base
While the cauliflower roasts, prepare your low-carb base. Options include a bed of fresh spinach, shredded kale, or riced cauliflower. For a warm base, quickly sauté riced cauliflower in a pan with a little oil until tender.
Step 5 — Cook Your Protein (Optional)
If adding protein, cook it now. Season and pan-sear chicken thighs, bake salmon, or pan-fry tofu cubes until cooked through. Let it rest for a few minutes before slicing. This step can be done concurrently with roasting the cauliflower.
Step 6 — Make a Quick Sauce
A creamy sauce ties the bowl together. Whisk together tahini, lemon juice, water, and a pinch of salt for a simple drizzle. Alternatively, mix Greek yogurt with herbs for a tangy cream. Adjust consistency with water or lemon juice.
Step 7 — Assemble Your Bowls
Divide your chosen base among serving bowls. Top with the hot roasted cauliflower, sliced protein, and any other additions like avocado slices, cherry tomatoes, or pickled red onions. Drizzle generously with your prepared sauce.
Step 8 — Serve Immediately
These Low-Carb Roasted Cauliflower Bowls are best enjoyed fresh, while the cauliflower is still warm and crispy. The contrast between the hot roasted vegetables, cool base, and creamy sauce is key to the perfect bite.
Nutritional Information
| Calories | ~320 |
| Protein | ~15g |
| Carbohydrates | ~18g |
| Fat | ~22g |
| Fiber | ~8g |
| Sodium | ~480mg |
Note: These values are estimates for one serving of Low-Carb Roasted Cauliflower Bowls, based on typical ingredients and serving size. Actual nutrition can vary depending on specific brands and preparation.
Healthier Alternatives
These simple swaps let you customize your Low-Carb Roasted Cauliflower Bowls for different dietary needs without sacrificing flavor.
- Swap chicken for chickpeas — For a plant-based protein, roasted chickpeas add a satisfying, slightly nutty crunch.
- Swap Greek yogurt for coconut yogurt — Creates a creamy, dairy-free sauce with a subtle tropical note.
- Swap quinoa for riced cauliflower — Doubles down on the low-carb base for an even lighter bowl.
- Swap soy sauce for coconut aminos — Offers a similar umami depth with less sodium and no gluten.
- Swap feta for nutritional yeast — Provides a cheesy, savory flavor that’s dairy-free and lower in fat.
- Swap olive oil for avocado oil spray — Cuts down on overall fat and calories while still achieving a crispy roast.
- Swap nuts for sunflower seeds — Maintains the crunch factor for a nut-free, allergy-friendly option.
- Swap honey for a sugar-free syrup — Sweetens dressings or glazes without adding carbs.
Serving Suggestions
- Pair these low-carb roasted cauliflower bowls with a simple Greek yogurt tzatziki or a spicy harissa aioli for a creamy, flavor-boosting dip.
- For a heartier meal, serve alongside grilled chicken skewers, pan-seared salmon, or lemon-herb shrimp to add lean protein.
- Transform them into a vibrant lunch by packing the components separately and assembling just before eating to keep the cauliflower crisp.
- Perfect for a casual dinner party; set up a build-your-own bowl bar with various toppings like toasted nuts, fresh herbs, and different cheeses.
- Enjoy as a satisfying vegetarian main course, or serve smaller portions as a flavorful, low-carb side dish with roasted meats.
- For a fun twist, use the roasted cauliflower as a pizza topping on a low-carb crust or stuff it into lettuce wraps for a handheld option.
These low-carb roasted cauliflower bowls are incredibly versatile. Their robust flavor and satisfying texture make them ideal for meal prep, easy weeknight dinners, or as a standout dish for entertaining health-conscious guests.
Common Mistakes to Avoid
- Mistake: Overcrowding the baking sheet, which steams the florets instead of roasting them. Fix: Use two sheets or roast in batches to ensure each piece has space for caramelization.
- Mistake: Skipping the step to thoroughly dry the cauliflower after washing. Fix: Pat it completely dry with towels; excess moisture prevents crispy edges.
- Mistake: Cutting florets unevenly, leading to some burning while others remain undercooked. Fix: Aim for uniform, bite-sized pieces for consistent roasting.
- Mistake: Using too little oil, so spices don’t adhere and the cauliflower dries out. Fix: Toss with just enough oil to coat every surface lightly but thoroughly.
- Mistake: Adding salt too early, which can draw out moisture during roasting. Fix: Season with salt in the last 10 minutes of cooking or immediately after roasting.
- Mistake: Roasting at too low a temperature, resulting in soggy, bland cauliflower. Fix: A hot oven (400°F–425°F) is key for achieving a golden-brown, flavorful char.
- Mistake: Neglecting to toss the florets halfway through cooking. Fix: Give the pan a good shake or stir to promote even browning on all sides.
- Mistake: Building the bowl with only the roasted cauliflower, making it feel incomplete. Fix: Layer with contrasting textures like creamy avocado, crunchy nuts, and a protein for a satisfying meal.
- Mistake: Using a bland, single-note seasoning. Fix: Boost flavor with a blend like smoked paprika, garlic powder, and a touch of cumin or nutritional yeast.
- Mistake: Serving the bowl with a high-carb dressing that undermines the low-carb intent. Fix: Opt for a creamy cilantro lime dressing or a simple lemon-tahini sauce instead.
Storing Tips
- Fridge: Store your assembled Low-Carb Roasted Cauliflower Bowls in an airtight container in the refrigerator for up to 3-4 days. Keep any fresh, moisture-sensitive toppings like greens or avocado separate until ready to serve.
- Freezer: For longer storage, freeze the roasted cauliflower and any cooked proteins or sauces separately in freezer-safe bags or containers for up to 3 months. Thaw overnight in the fridge before reheating.
- Reheat: Reheat components in a microwave or oven until steaming hot, reaching an internal temperature of 165°F (74°C) for food safety. For best texture, re-roast the cauliflower in a 400°F oven for 5-10 minutes to re-crisp.
Always let the bowls cool to room temperature before refrigerating or freezing to prevent condensation, which can make the cauliflower soggy.
Conclusion
This Low-Carb Roasted Cauliflower Bowls recipe is a simple, satisfying way to enjoy a healthy meal. If you love roasted cauliflower, try our Teriyaki Cauliflower Power Bowls Recipe next. Give this recipe a try and let us know what you think in the comments!
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Roasted Cauliflower and Broccoli Salad
Ingredients
- 1 medium head of cauliflower (chopped into florets)
- 3 tbsp lemon juice (45 mL)
- 2 tbsp olive or avocado oil (30 mL)
- salt and pepper
- 5 tbsp tahini (75 g)
- 3 tbsp lemon juice (45 mL)
- 1/2 tsp salt
- 1/2 tsp garlic powder
- 4–6 tbsp water
- 4–6 cups fresh baby spinach (approx. 1 cup per serving)
- 4 cups chopped broccoli (approx. 1 cup per serving)
- 2 avocado (1/2 avocado per serving)
- 1/2 cup pepitas (2 tbsp per serving)
- 4 tbsp sesame seeds (1 tbsp per serving)
- 1/2 cup hemp seeds (2 tbsp per serving)
- fresh lemon (for serving)
- salt and pepper
- hot sauce (optional)
Instructions
- Preheat oven to 400 degrees F.
- Chop the cauliflower into florets and place on a baking sheet. It can be lined with parchment paper for easier clean up but I find you get a better result when roasted directly on the pan. Drizzle the cauliflower with the lemon, oil and a pinch of salt and pepper and use your hands to mix until all the pieces are coated. Roast for 30 minutes until tender and browned.
- While the cauliflower is roasting, prepare the broccoli and tahini sauce. Steam the broccoli on the stovetop for 4-5 minutes until bright and tender-crisp.
- To make the tahini dressing, whisk all the ingredients together in a container until smooth and creamy. Adjust the amount of water used to reach a creamy but pourable consistency.
- Prepare 4 bowls or containers with a handful of fresh spinach. Once the veggies are ready, divide them between the bowls. Divide the seeds between the servings. Add 1/2 an avocado to each salad. Drizzle the tahini dressing equally over the 4 bowls.
- Serve right away topped with hot sauce, lemon juice, salt and pepper, if desired.
FAQs
Can I make these Low-Carb Roasted Cauliflower Bowls ahead of time?
Yes, you can prepare components in advance. Roast the cauliflower and cook any proteins separately, storing them in airtight containers in the refrigerator for up to 3 days. Assemble your bowls fresh for the best texture and reheat the components gently before serving.
What are some good protein additions to this recipe?
These bowls are versatile. For a complete meal, add grilled chicken, shrimp, baked tofu, or a fried egg. These proteins complement the flavors and keep the dish satisfying while maintaining the focus on Low-Carb Roasted Cauliflower Bowls.
How do I get the cauliflower crispy when roasting?
Ensure your cauliflower florets are dry and evenly coated with oil. Spread them in a single layer on a baking sheet without overcrowding. Roast at a high temperature (around 425°F) until the edges are deeply browned and crisp, stirring once halfway through.