Helping Hands in the Kitchen: Oven-Fried Cauliflower

A close-up photo of golden-brown cauliflower florets arranged on a baking sheet. The cauliflower is coated in a crispy breadcrumb and herb mixture and baked until tender on the inside.

Are you looking for a delicious and healthy alternative to traditional fried foods? Look no further than oven-fried cauliflower! This crispy and flavorful dish is the perfect snack or side for any occasion. Plus, it’s super easy to make and can be customized with your favorite seasonings and dipping sauces. In this recipe blog, we’ll show you how to create the perfect oven-fried cauliflower every time. So grab your baking sheet, and let’s get cooking!

To adjust the language: Select the preferred language in the upper left corner.
Para ajustar el idioma: Seleccione el idioma preferido en la esquina superior izquierda.
Щоб налаштувати мову: виберіть потрібну мову у верхньому лівому куті.
Чтобы настроить язык: Выберите предпочтительный язык в верхнем левом углу.


EQUIPMENT: Large bowl, medium bowl, small bowl, baking sheet with optional parchment paper, oven, spoon, knife, cutting board


  • 2 bags frozen cauliflower (steam-able or frozen)
    • OR 1 large cauliflower, chopped (if not using frozen option)
  • 1 1/2 cups flour
  • 2 tsp onion powder
  • 1 tsp cumin, ground
  • 3 tbsp everything bagel seasoning OR seasoning blend of choice
  • 1 tbsp cornstarch
  • 2 tsp black pepper
  • 2 eggs, beaten
    • OR 1 ea (4 oz) unsweetened applesauce cup
    • OR 1/2 cup chia water (2 tsp of chia seeds and 1/2 cup water)
  • 1/2 cup milk
  • 2 tbsp cooking oil (e.g. sesame seed, olive, grapeseed)


  1. Preheat the oven to 380-400°F. Line a baking sheet with parchment paper (optional).
  2. Thaw frozen cauliflower in a large bowl 15 mins prior to cooking. If using fresh cauliflower, wash, cut, and place in large bowl.
  3. In a small bowl, mix flour, onion powder, cumin, everything bagel seasoning, cornstarch, and black pepper.
  4. In a medium bowl, add beaten eggs (or applesauce or chia water), milk, and a dash of salt and mix well.
  5. Pour egg mixture over cauliflower and toss to coat evenly.
  6. Toss small batches of cauliflower in flour mixture and coat evenly.
  7. Place full battered cauliflower onto baking sheet and spread evenly.
  8. Drizzle oil over cauliflower.
  9. Bake in oven for 35 minutes, checking halfway to stir cauliflower. Cauliflower should be golden brown and tender. Remove from oven.
  10. Serve warm with your favorite salad or as a side dish. Enjoy!

Side note: If you would like to make it more flavorful, drizzle your favorite sauce over the cauliflower 10 mins before taking it out of the oven. Once you drizzle the sauce, toss lightly for an even bake.



Cauliflower and other cruciferous vegetables have a specific health-promoting plant chemical called “glucosinolates” (glue-ko-sin-no-lates) that promote anti-cancer effects and metabolism in gut microbiota, creating an effective and efficient environment for gut health, especially in the small intestines.

Cauliflower helps the body produce protective compounds against breast and prostate cancers, and are packed with Vitamin C, E, K, folate, minerals, and fiber.

Left: Cauliflower
Right: Oven-Fried Cauliflower

Recipe provided by LA Dixon
Maryland University of Integrative Health