🌿 Mediterranean Oven-Baked Cauliflower
⏱ Prep Time:
15 minutes
⏲ Cook Time:
30–35 minutes
🍽 Servings:
4 servings (as a side)
📝 Ingredients:
- 600g cauliflower, cut into bite-sized florets
- 1 egg
- 150g plain Greek yogurt (or thick natural yogurt)
- 2 tbsp extra virgin olive oil
- ½ tsp sea salt
- ¼ tsp freshly ground black pepper
- ½ tsp dried oregano
- ½ tsp paprika (optional, for smoky flavor)
- 1 garlic clove, minced (optional but recommended)
- Zest of ½ lemon (optional, for brightness)
👩🍳 Instructions:
- Preheat oven to 400°F (200°C). Line a baking tray with parchment paper or lightly grease it.
- In a large bowl, whisk the egg, then add the yogurt, olive oil, garlic, herbs, salt, pepper, and lemon zest. Mix until smooth.
- Add the cauliflower florets to the bowl and toss until fully coated in the mixture.
- Spread the cauliflower evenly on the baking sheet, giving space between pieces for roasting.
- Bake for 30–35 minutes, flipping halfway through, until golden brown and tender.
💡 Notes & Tips:
- For crispier cauliflower, roast at 425°F (220°C) and finish with a broil for 2–3 minutes.
- Add a handful of grated Parmesan before baking for a cheesy twist.
- Serve with a side of hummus, tahini, or a squeeze of fresh lemon.
- You can also mix in chickpeas or bell peppers for extra nutrients and color.
🍽 Nutritional Info (Per serving – approx.):
- Calories: 150–170
- Protein: 6–8g
- Fat: 10–12g
- Carbs: 8–10g
- Fiber: 3–4g
🌟 Health Benefits:
- Cauliflower is high in fiber and antioxidants.
- Greek yogurt adds protein and gut-friendly probiotics.
- Olive oil provides heart-healthy fats.
- This dish is low-carb, gluten-free, and vegetarian.
- A great way to satisfy cravings without heavy calories.
❓Q&A:
Q: Can I make this vegan?
A: Yes! Swap the egg for a flax egg and use a dairy-free yogurt like coconut or almond-based.
Q: Can I make it ahead?
A: Absolutely. Prep and marinate the cauliflower ahead of time, then bake when ready.
Q: Can I use frozen cauliflower?
A: You can, but thaw and pat it dry thoroughly first for best texture.
Q: What to serve it with?
A: Perfect with couscous, quinoa, grilled chicken, or inside a pita with tahini sauce.
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