By: Laurenpublished: Feb. 17, 2023updated: Dec. 21, 202312 Comments
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About This Recipe
Why You’ll Love This Roasted Cauliflower and Carrot Recipe
Ingredients and Substitutions
Optional Variations and Dietary Adaptations
How To Make
FAQ: Roasted Cauliflower and Carrots
More Easy Side Dish Recipes You’ll Love
Easy Roasted Cauliflower and Carrots
MyFitnessPal Entry
Did You Make This?
About This Recipe
I love this simple sheet pan roasted vegetable recipe so much! Mostly because it uses some of my favorite veggies. But also because it’s so versatile. It is truly one of those side dishes that will work with any protein!
It’s great with breaded chicken like this Chicken Schnitzel and thesePanko Baked Chicken Nuggets, crusted chicken like these Pecan Crusted Chicken Tendersandgrilled chicken like this Balsamic Chicken and these Grilled Chicken Pickle Nuggets.
Even better, this side dish is super nutritious. Carrots are a good source of beta-carotene, fiber, potassium, vitamin C, vitamin K, and antioxidants.
Cauliflower is a cruciferous vegetable that provides a ton of health benefits including anti-inflammatory properties that can which can reduce the risk of cardiovascular disease and other chronic diseases. It’s also great to keep a wide variety of vegetables in my diet for good gut-health!
Why You’ll Love This Roasted Cauliflower and Carrot Recipe
- Super nutritious!These roasted veggies are healthy and full of so many vitamins and minerals!
- Minimal prep time.Quick and easy to prepare!
- Simple ingredients.All you need are carrots, cauliflower, and a few pantry staple seasonings.
- The perfect side dishoption.Seriouslygoes with just about anything!
- Afamily favorite. Really some of the best tasting veggies out there! It’s a fav around here.
Ingredients and Substitutions
- Cauliflower florets – I chopped a large cauliflower head into small florets. You can save time by getting the pre-cut kind. You can use frozen cauliflower in a pinch but this one is definitely best with fresh!
- Onion – I love the color the red onion brings, but any white or yellow onion would work too.
- Carrots
- Olive oil – You can also use avocado oil or any other type of oil you have on hand.
- Seasonings – Grab some salt, black pepper, smoked paprika, garlic powder, and onion powder!
Optional Variations and Dietary Adaptations
This dish is SO versatile as far as seasonings go! Feel free to mix it up with your own favorite spices! Here of some of the variations we’ve tried:
- Curry – keep everything as is and add 1-2 tsp of curry powder.
- Herbs – after roasting, toss with 1-2 Tbsp of fresh parsley, cilantro, or any herb you have on hand to bring amazing fresh flavor. If you don’t have any fresh, you can use 1-2 tsp dried instead.
- Kick of heat – add a half to 1 tsp of red pepper flakes or cayenne pepper (or to taste). For a more subtle heat kick, try chili powder.
- Garlic parmesan – omit the smoked paprika (or keep it), add an extra tsp of garlic powder and add 2-3 Tbsp freshly grated parmesan cheese. For even more garlic flavor, use garlic cloves instead.
- Lemon – squeeze some fresh lemon juice after roasting for some delicious lemon flavor!
- Sesame ginger – toss 1 Tbsp ginger paste or fresh ginger (or 1 tsp ginger powder) and 1-2 Tbsp sesame sauce with the oil before roasting. After roasting, garnish with sesame seeds and green onions.
How To Make
The full printable recipe is below, but let me walk you through the process so you know what to expect when you’re making it!
1. Prepare the veggies by washing and cutting them. Add veggies to the baking sheet in a single layer and drizzle with olive oil. Generously spray the veggies with cooking spray (this will help the seasoning stick) and add the seasonings. Toss the veggies around with a wooden spoon to evenly coat.(You could also do this in a large bowl before placing the veggies on the sheet pan).
2. Bake at 400 degrees for 30 minutes or until roasted to liking.
FAQ: Roasted Cauliflower and Carrots
Is Roasted Cauliflower and Carrots a healthy side dish?
Absolutely. Carrots and cauliflower have so many vitamins and minerals and are an excellent vegetables to include in your diet. This straightforward recipe uses minimal oil and is low in calories, fat and carbs. It’s also gluten-free, dairy-free and vegan. It’s a great healthy side for everyone!
What to serve with Roasted Cauliflower and Carrots?
I truly feel like this roasted vegetable recipe is one of those dishes that will work with any protein. It goes fabulous with myPecan Crusted Chicken TendersandPanko Baked Chicken Nuggets. They’re even great with sandwich-type food likeHam and Cheese Slidersor myBuffalo Chicken Crescent Ring. And I love having them on hand to throw on top of my bowls and salads for some extra volume and fiber!
Can you use frozen cauliflower for this recipe?
Solid question. I was wondering the same thing, if we could frozen cauliflower to save time. I tried it, and you definitely can in a pinch. It’s still yummy. But after trying, I really think it’s worth the extra 5-10 minutes of cutting the fresh cauliflower. It just roasts SO much better. Another time saving option would be to buy the pre-cut cauliflower florets. You could also get a pre-cut bag of cauliflower and broccoli and use that – that works awesome!
But if you do decide to still use the frozen cauliflower, make sure to get rid of any ice. We want the oil to coat the cauliflower so it’s roasts, and a lot of time it’s hard to do that when using frozen cauliflower. Baking times may need to be adjusted as well since frozen cauliflower is already cooked.
More Easy Side Dish Recipes You’ll Love
Air Fryer Green Beans (The BEST Charred – Just 15 Minutes!)
Ninja Air Fryer Broccoli
Sautéed French Green Beans with Parmesan and Pine Nuts
Simple Seasoned Air Fryer Sweet Potato Wedges
Did you make this? If you snap a photo, please be sure leave a review, tag me on Instagram or TikTok at @LaurenFitFoodie or hashtag #LaurenFitFoodie so I can see your creations!
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5 from 16 votes
Easy Roasted Cauliflower and Carrots
?Dairy-Free?Gluten-Free?Low Carb?Vegan?Vegetarian
This Roasted Cauliflower and Carrots is one of my favorite ways to get my vegetables in! Deliciously seasoned with pantry staples and roasted to perfection, it seriously makes the perfect healthy side to just about anything!
Yield: 6
Prep: 10 minutes mins
Cook: 30 minutes mins
Total: 40 minutes mins
Calories: 75kcal
Protein: 2.3g
Fat: 2.6g
Carbs: 10.6g
Ingredients
- 1 small head cauliflower (540g) chopped into florets
- 1/2 medium onion (110g) yellow or red, thinly sliced
- 3 carrots (280g) sliced
- 1 Tbsp olive oil (15g)
- 1 tsp of each: salt onion powder, garlic powder
- 1/2 tsp of each: black pepper smoked paprika
Before You Begin! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes. Scroll for macros and MyFitnessPal code.
Instructions
Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper or aluminum foil and spray with nonstick cooking spray.
Prepare the veggies by washing and cutting them.
Add veggies to the baking sheet and drizzle with olive oil. Generously spray the veggies with cooking spray (this will help the seasoning stick) and add the seasonings. Toss the veggies around with a wooden spoon to evenly coat.
Bake for 30 minutes or until roasted to liking.
Equipment
Notes
Can I Use Frozen Cauliflower for this Recipe?
Solid question. I was wondering the same thing, if we could frozen cauliflower to save time. I tried it, and you definitely can in a pinch. It’s still yummy. But after trying, I really think it’s worth the extra 5-10 minutes of cutting the fresh cauliflower. It just roasts SO much better. Another time saving option would be to buy the pre-cut cauliflower florets. You could also get a pre-cut bag of cauliflower and broccoli and use that – that works awesome!
But if you do decide to still use the frozen cauliflower, make sure to get rid of any ice. We want the oil to coat the cauliflower so it’s roasts, and a lot of time it’s hard to do that when using frozen cauliflower. Baking times may need to be adjusted as well since frozen cauliflower is already cooked.
Nutrition Information
Serving: 1/6 of recipe (104 g), Calories: 75kcal (4%), Carbohydrates: 10.6g (4%), Protein: 2.3g (5%), Fat: 2.6g (4%), Saturated Fat: 0.3g (2%), Fiber: 3.5g (15%), Sugar: 5.2g (6%)
Nutrition is hand-calculated and accurate. No autocalulations! However, note that values can vary based on the brands you use and if you substitute ingredients.
MyFitnessPal Entry
LFF Roasted Cauliflower and Carrots
© Author: Lauren
Lauren
Lauren lives with her husband, Simon and two dogs, Finley and Cookie, in the Carolina’s. She has college degrees in Nursing and Exercise Science, is a NASM certified trainer and spent many years as a macro coach before transitioning to full time blogging. She loves staying active, being creative and recreating her favorite comfort food dishes into healthier, lightened up versions. Desserts are her speciality!
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