This hands off oven roasted cabbage fry delivers 6g of fiber per serving with just 1 minute of active time. Toss chopped cabbage with Indian spices, pop it in the oven at 425°F for 30 minutes, and walk away. At 111 calories per serving (117g), it's the perfect high volume, low calorie vegetable side dish.
Getting enough vegetables was always a challenge for me. Most Indian vegetable recipes require standing at the stove, stirring constantly. With a newborn, that just wasn't happening. I tested 4 versions of this cabbage fry before I found the right oven temperature and timing that gives you crispy edges without any stirring.
The breakthrough? Think of it as tadka in the oven. Those whole cumin and mustard seeds toast in the dry heat, releasing their oils just like they would in hot ghee on the stovetop. The curry leaves crisp up and get fragrant instead of going soggy. You get that authentic South Indian flavor profile without standing over a pan waiting for seeds to pop.
Jump to:
Why I Created This Recipe
When my daughter was a newborn, I had maybe one hand free at any given moment. Standing at the stove stirring vegetables wasn't an option. I needed recipes where I could toss everything together in 60 seconds, slide it into the oven, and come back when the timer went off. When I went back to work, time got even tighter: I needed recipes that could go from fridge to oven to table with zero babysitting. This oven roasted cabbage fry became a weekly staple because it's forgiving: if the baby needs me or work runs late, I can leave it in the oven an extra few minutes without ruining anything.
Why This Recipe Works for Busy Weeknights
When you're exhausted and need vegetables on the table fast, this recipe delivers. One pound of cabbage costs about $0.49 and feeds two people generously.
- 1 minute active time: Chop, toss with spices, done
- 6g fiber per serving: More than most vegetable side dishes
- No stirring required: Set it and walk away for 30 minutes
- Freezer friendly: Make a double batch, freeze half for later
Key Ingredients
Green cabbage is the star here. One pound shrinks down to about 234g cooked, so don't be afraid to start with a lot. I tested both green and red cabbage: green works better for this recipe because it gets those crispy caramelized edges.
Curry leaves are non negotiable for authentic South Indian flavor. Fresh or frozen both work. They crisp up in the oven and add that signature aroma you can't replicate with anything else.
Whole cumin and mustard seeds are the secret to that authentic South Indian taste. In traditional cooking, you'd temper these seeds in hot oil (tadka) before adding vegetables. Here, the oven does the work: the dry heat toasts the seeds, releasing their oils and creating that same depth of flavor without the splattering oil or constant watching.
Smart Shopping Tips
- Buy cabbage by the head, not pre shredded (cheaper and lasts longer)
- Find curry leaves in the freezer section of Indian grocery stores
- Stock up on whole spices: they last for months and cost pennies per recipe
- One head of cabbage typically weighs 2 to 3 lbs: enough for multiple batches
How to Make Oven Roasted Cabbage Fry
- Preheat oven and chop cabbage: Set your oven to 425°F. Remove the tough core and chop cabbage into bite sized pieces. Don't make them too small: they'll shrink as they roast.
- Toss cabbage with oil and spices: Add turmeric, chili powder, garlic powder, salt, whole cumin seeds, whole mustard seeds, and curry leaves. Toss until everything is evenly coated.
- Spread on a baking sheet and roast: Arrange in a single layer (don't overcrowd: this is key for crispy edges). Roast at 425°F for 30 minutes. Toss halfway through if you remember. Honestly, I often forget and it still turns out great.
- Cool slightly and serve: Let it rest for a few minutes before serving or storing for meal prep.
For complete step by step instructions with exact measurements, see the recipe card below.
Pro Tips
- Don't skip the curry leaves: I tested this without them and the flavor just isn't the same
- Use a large baking sheet: Crowded cabbage steams instead of roasting
- Roast more than you think you need: Cabbage shrinks by almost 50%
How to Serve This Recipe
This cabbage fry is a classic thali component: pair it with rice, dal, and a protein for a complete Indian meal.
- With sambar and rice for a South Indian thali
- Alongside tomato pappu for a high fiber, high protein meal
- As a side for any curry to add volume without extra calories
Sample thali breakdown:
| Recipe Name | Serving Size | Calories | Protein (g) | Fiber (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|---|---|
| White Rice (Stovetop Method) | 1 bowl (100g) | 112 | 2 | 0 | 0 | 25 |
| Tomato Pappu | 1 cup (~110 g of cooked dal) | 154 | 7 | 3 | 3 | 26 |
| Oven Roasted Cabbage Fry (Indian Style) | 1 serving | 111 | 3 | 6 | 4 | 16 |
| Oven Baked Chicken Thighs | Indian Style | 1 bowl (~100g) | 196 | 25 | 2 | 8 | 7 |
| Total | - | 573 | 37 | 11 | 15 | 74 |
Easy Variations
- Spicier version: Double the chili powder or add a pinch of cayenne
- Milder version: Skip the chili powder entirely, keep the other spices
- Add protein: Toss in chickpeas during the last 10 minutes of roasting
Freezing & Storage Strategy
This cabbage fry freezes beautifully. I tested freezing it three different ways and here's what works best.
Best container: Souper Cubes 1 cup portions for individual servings, or 2 cup portions for family meals.
How to freeze:
- Let the cabbage cool completely (this prevents ice crystals)
- Portion into freezer containers
- Freeze flat for easy stacking
- Label with date: good for up to 3 months
What to know: The texture holds up surprisingly well. The edges won't be as crispy after reheating, but the flavor is identical.
How to Thaw and Reheat
From frozen: Microwave directly from frozen. No need to thaw first. 2 to 3 minutes for a 1 cup portion.
From fridge: Microwave for 1 to 2 minutes, or reheat in a dry skillet for crispier edges.
Pro tip: If you want crispy edges after reheating, spread it on a baking sheet and broil for 2 to 3 minutes.
Fridge Storage
Refrigerate in an airtight container for up to 5 days. Reheats perfectly in the microwave.
Big batch tip: Split into two containers instead of one. Use the first container throughout the week and keep the second one sealed until you need it. Less air exposure means fresher cabbage.
FAQs
Yes. This recipe freezes great for up to 3 months. I tested freezing it in Souper Cubes and it reheats perfectly in the microwave.
Up to 5 days in an airtight container. The flavor actually gets better after a day as the spices meld together.
Absolutely. This is one of my go to meal prep recipes. Make a double batch on Sunday and you have vegetables for the week.
Whole cumin and mustard seeds toast in the dry oven heat, creating a deeper flavor than ground spices. They also add crunch. I tested both versions and the whole spices won every time.
You can, but green cabbage works better for crispy edges. Red cabbage tends to stay softer.
4 versions before I found the right temperature and timing. The first batch was too soggy (oven too low), the second burned (oven too high). 425°F for 30 minutes is the sweet spot.
You can, but the flavor will be noticeably different. Curry leaves add that signature South Indian taste.
Exactly. Traditional South Indian vegetable dishes use tadka: blooming whole spices in hot oil before adding vegetables. This oven method achieves the same flavor profile. The whole cumin and mustard seeds toast in the dry oven heat, releasing their oils just like they would in a hot pan, but without the splattering or constant attention.
Nutrition Breakdown
Per serving (½ of recipe):
- Calories: 111
- Protein: 3g
- Carbohydrates: 16g
- Fiber: 6g
- Fat: 4g
- Sodium: 623mg
This is a high volume, low calorie recipe: a generous portion for under 115 calories with 6g of fiber. For a deeper dive into cabbage nutrition, including how it compares to other vegetables, check out our complete cabbage nutrition guide.
Ready to Make Hands Off Cabbage Fry?
If you're tired of standing at the stove stirring vegetables, this oven roasted cabbage fry is your new best friend. One minute of active time, 30 minutes in the oven, and you've got a fiber packed side dish that freezes beautifully. Have you tried oven roasting Indian vegetables before? Let me know in the comments.
Oven Roasted Cabbage Fry (Indian Style)
Equipment
- 1 Rimmed baking sheet
- 1 Large mixing bowl
Ingredients
Main Ingredients:
- 1 lb (454 g) green cabbage
- 2 teaspoon peanut oil - or any neutral oil
Spices:
- ½ teaspoon (1.6 g) cumin seeds
- ½ teaspoon (2 g) mustard seeds
- ¼ teaspoon (0.7 g) turmeric
- ¼ teaspoon (0.9 g) chili powder - adjust for heat
- ½ teaspoon (2.5 g) garlic powder
- 10 to 20 curry leaves - fresh or frozen
- ½ teaspoon (4.4 g) salt - adjust to taste
Instructions
Preparation:
- Preheat oven to 425°F.
- Chop 1 lb green cabbage into bite sized pieces. Remove the tough core.
- Place cabbage in a large bowl. Add 2 teaspoon peanut oil and toss to coat evenly.
- Add ¼ teaspoon turmeric, ¼ teaspoon chili powder, ½ teaspoon garlic powder, ½ teaspoon salt, ½ teaspoon cumin seeds, ½ teaspoon mustard seeds, and 10 to 20 curry leaves. Toss everything together until cabbage is evenly coated.
Roasting:
- Spread cabbage in a single layer on a rimmed baking sheet. Do not overcrowd.
- Roast at 425°F for 30 minutes. Toss halfway through.
- Let it cool before storing or serving.
Leave a Reply