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Oven Roasted Chopped Cauliflower

Updated on November 24, 2012

Three Ways to Prepare Oven Roasted Chopped Cauliflower

Oven roasted chopped cauliflower (lower left with asparagus, upper right with pine nuts)
Oven roasted chopped cauliflower (lower left with asparagus, upper right with pine nuts) | Source

Oven Roasted Chopped Cauliflower

5 stars from 2 ratings of Oven Roasted Chopped Cauliflower

We love cauliflower.

I saw an article about using cauliflower as a substitute for mashed potatoes. Of course, the flavor was not a fair substitute, but I figured they were going for the texture once the cauliflower was steamed and then mashed. I broke the cauliflower into small florets and then steamed it. I then tried to mash it and it really didn’t work out well for me. I knew I was going to try it again next time I had raw cauliflower on hand. I planned to chop up the cauliflower so it mashed easier.

However, my next attempt did not end up with ‘cauliflower’ mashed potatoes. Instead, it resulted in my my new favorite ways to eat cauliflower. Find out how we prepare oven roasted chopped cauliflower.

Chop Cauliflower in Food Processor

My new favorite dish's key ingredient is chopped cauliflower
My new favorite dish's key ingredient is chopped cauliflower | Source

Cook Time for Oven Roasted Chopped Cauliflower

Prep time: 5 min
Cook time: 30 min
Ready in: 35 min
Yields: 6 servings approximately 1/2 cup

Ingredients for Oven Roasted Chopped Cauliflower

  • 1 head Cauliflower, finely chopped
  • 2 tbsp Wildtree Zesty Lemon Grapeseed Oil
  • 1/4 tsp Garlic salt
  • 1/4 cup Kraft 2% Italian Shredded Cheese


  1. Preheat oven to 375 degrees
  2. Finely chop cauliflower using food processor
  3. Put chopped cauliflower in 9x11 Pyrex baking dish (ungreased)
  4. Pour garlic salt and Wildtree Zesty Lemon Grapeseed oil on cauliflower
  5. Mix well
  6. Bake at 375 for 30 minutes
  7. When baking is complete, remove dish and stir in ¼ cup Kraft Italian Cheese

Nutritional Information for Oven Roasted Chopped Cauliflower

Nutrition Facts
Serving size: 1/2 cup
Calories 87
Calories from Fat45
% Daily Value *
Fat 5 g8%
Saturated fat 1 g5%
Unsaturated fat 4 g
Carbohydrates 7 g2%
Sugar 0 g
Fiber 4 g16%
Protein 4 g8%
Cholesterol 2 mg1%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Consider Adding Asparagus to Your Oven Roasted Chopped Cauliflower

We added 1/2 pound finely chopped asparagus to our chopped cauliflower
We added 1/2 pound finely chopped asparagus to our chopped cauliflower | Source

Adding Asparagus or Pine Nuts to the Oven Roasted Chopped Cauliflower

The next time I prepared this side dish I set out three Pyrex dishes. I prepared one head of cauliflower again and distributed it between all three dishes evenly. I prepared each dish identical to the directions above except the following modifications:

Dish A: I stirred in two tablespoons pine nuts (my daughter loves them!)

Dish B: I stirred in ½ pound finely chopped asparagus

Dish C: I prepared exactly as above

I found that I loved all three, but the asparagus was my favorite addition to the subtle lemon cauliflower dish. My daughter and husband preferred the pine nut addition and my four boys still liked the original dish the most.

Quick Facts: Cauliflower

  • Low in saturated fat and cholesterol
  • Good source of: Protein, Thiamin, Riboflavin, Niacin, Magnesium and Phosphorus
  • Very good source: Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid, Potassium and Manganese

Quick Facts: Grapeseed Oil

  • Lower in saturated fat compared to olive oil
  • Inflammatory benefits
  • Contains antioxidants
  • Contains phytosterols (linked to a lower risk of heart disease)

We Love Cauliflower!

My husband and my kids were thrilled with the new dish. My kids were asking for seconds and commenting that it had the texture of rice. My husband enjoyed the subtle lemon flavor provided by the grapeseed oil.

I simply loved the family raved over a healthy side dish.


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    • twinstimes2 profile imageAUTHOR

      Karen Lackey 

      6 years ago from Ohio

      Randomcreative, it is definitely both delicious and healthy. I look forward to trying new variations as well. Let me know if you try any variations, too, if you try it out!

    • randomcreative profile image

      Rose Clearfield 

      6 years ago from Milwaukee, Wisconsin

      This sounds delicious and healthy! Thanks for sharing this great recipe.

    • twinstimes2 profile imageAUTHOR

      Karen Lackey 

      6 years ago from Ohio

      I must look it up...thanks, Sharyn!

    • Sharyn's Slant profile image

      Sharon Smith 

      6 years ago from Northeast Ohio USA

      I have a hub on Cauliflower Soup, simple recipe :)

    • twinstimes2 profile imageAUTHOR

      Karen Lackey 

      6 years ago from Ohio

      I love that my kids love cauliflower. It is always easier when we are on the same page on which veggies we prefer as a family. I need to find a good soup recipe...any suggestions on those you prefer, Sharyn?

    • Sharyn's Slant profile image

      Sharon Smith 

      6 years ago from Northeast Ohio USA

      Sounds really good Karen. I love cauliflower however it is made. I especially make cauliflower soup quite often. Thanks for this alternative!

    • twinstimes2 profile imageAUTHOR

      Karen Lackey 

      6 years ago from Ohio

      thanks, vicki. Our kids are huge fans of asparagus, too. I had some in the fridge and decided to add it to another batch of the cauliflower. Gotta say I am loving it! I am trying to get my friend's Wildtree link added if you want to try the lemon grapeseed oil. I will add when I have it.

    • profile image


      6 years ago

      Great idea w the asparagus!! Thank you!


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