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Baked Frozen Cauliflower with Garlic Chili Powder

Crispy baked frozen cauliflower tossed in peanut oil and seasoned with garlic chili powder. 4 ingredients, 30 minutes, no thawing needed. Straight from the freezer to the oven for a hands off, meal prep friendly side dish.
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Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 2 servings
Calories 85 kcal
Protein5 g
Fiber6 g
Fat4 g
Carbohydrates12 g

Equipment

  • 1 Sheet pan lined with silicone mat or parchment paper
  • 1 Mixing bowl large
  • 1 Oven preheated to 425°F (220°C)

Ingredients
 

For Baked Frozen Cauliflower:

  • 1 lb (454 g) frozen cauliflower florets - do not thaw
  • 1 teaspoon (5 g) peanut oil - or any high smoke point oil
  • 2 teaspoon (5 g) garlic chili powder - ThaliMethod Garlic Chili Powder, or use 1 teaspoon garlic powder + 1 teaspoon red chili powder
  • ¼ teaspoon (1.5 g) salt

Instructions
 

Preparation:

  • Preheat your oven to 425°F (220°C). Line a sheet pan with a silicone mat or parchment paper.
  • Add 1 lb frozen cauliflower florets to a large mixing bowl. Drizzle with 1 teaspoon peanut oil and toss until all pieces are evenly coated. Do not thaw the cauliflower first.
    Hand pouring peanut oil from a small cup onto frozen cauliflower florets in a stainless steel mixing bowl
  • Sprinkle 2 teaspoon garlic chili powder and ¼ teaspoon salt over the oiled cauliflower and toss again to distribute evenly. Coating with oil first ensures the seasoning sticks to every piece.
    Hands holding a mixing bowl of frozen cauliflower tossed with garlic chili powder and salt

Baking:

  • Spread the seasoned cauliflower in a single layer on the prepared sheet pan. Do not overcrowd. The pieces should have space between them for even roasting and crispy edges.
    Seasoned frozen cauliflower spread in a single layer on a sheet pan before baking
  • Bake for 30 minutes until the edges are golden and slightly charred. For extra char, switch to broil for 1 to 2 minutes at the end. Watch closely during broiling to avoid burning.
    Golden roasted cauliflower florets with charred edges on a sheet pan after 30 minutes at 425F
  • Serve immediately as a side dish, or let cool completely before portioning into containers for meal prep. See the storage section in the blog post above for details.

Notes

Do not thaw: Baking frozen cauliflower straight from the freezer gives the best texture. Thawing releases moisture and leads to soggy results.
Oil first, then season: Tossing the cauliflower with oil before adding garlic chili powder and salt ensures the oil coats evenly and the seasoning sticks to every piece.
Peanut oil vs olive oil: Peanut oil has a higher smoke point (450°F) than olive oil (375°F), making it a better choice for roasting at 425°F. You can substitute with avocado oil if you prefer.
Substitution: If you do not have garlic chili powder, use 1 teaspoon garlic powder + 1 teaspoon red chili powder (or adjust to your spice tolerance).
Meal prep: Baked cauliflower keeps in the fridge for 3 to 4 days. Reheat uncovered at 350°F to maintain crispiness. Pairs well with rice, dal, and other sides for a balanced plate.

NUTRITION

Nutrition Facts
Baked Frozen Cauliflower with Garlic Chili Powder
Serving Size
 
1 serving (130g cooked)
Amount per Serving
Calories
85
% Daily Value*
Protein
 
5
g
10
%
Carbohydrates
 
12
g
4
%
Fiber
 
6
g
25
%
Sugar
 
4
g
4
%
Fat
 
4
g
6
%
Potassium
 
715
mg
20
%
Sodium
 
457
mg
20
%
Vitamin D
 
0
µg
0
%
Calcium
 
59
mg
6
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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