1 piece (medium) of Baked Cauliflower (120 g) has 46 calories. That works out to 38 calories per 100 g. It contains 8.5 g of carbs, 2.8 g of protein, 0.7 g of fat and 3 g of fiber. Its 52.8 mg of Vitamin C covers 59% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Baked Cauliflower?

Baked Cauliflower is made by roasting cauliflower florets until tender, often under a creamy or savoury topping that browns in the oven. It is a flexible home-style dish rather than one with a single fixed recipe; versions appear in many cuisines, including Turkish cooking.

The florets turn soft inside, with a lightly browned surface, and are usually served warm as a side or a simple meat-free main. Cauliflower contributes fibre and vitamin C, while the dish can stay relatively light if the topping is used sparingly. Pair it with salad, grains or a protein-rich main, or serve a smaller portion alongside other vegetables.

Baked Cauliflower Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.1g

· 3% DV

Protein

2.3g

· 5% DV

Fat

0.6g

· 1% DV

Fiber

2.5g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 66% · Protein 21% · Fat 13%

Baked Cauliflower Vitamins & Minerals

Vitamins

Vitamin C

44mg · 49% DV

0.7mg · 14% DV

Folate

57µg · 14% DV

0.18mg · 11% DV

Minerals

Potassium ⭐

300mg · 9% DV

Iron

1mg · 6% DV

Phosphorus

44mg · 6% DV

Magnesium

15mg · 4% DV

How Nutritious Is Baked Cauliflower?

Nutrient density

Very high

80/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

52/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Baked Cauliflower Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Baked Cauliflower

To burn the 38 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Baked Cauliflower Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Baked Cauliflower Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Baked Cauliflower Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Baked Cauliflower Fat Profile

SATURATED

0.13g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.08g

⚖️

Omega 6:3 ratio 0.3:1

Below the ideal 4:1 — a good omega balance.

Compare Baked Cauliflower

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Baked Cauliflower vs Mixed Green Salad20 kcal more per 100 g

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Baked Cauliflower vs Red Pepper7 kcal more per 100 g

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Baked Cauliflower vs Boiled Beetroot6 kcal fewer per 100 g

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Foods Similar to Baked Cauliflower

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Baked Cauliflower

How do you make Baked Cauliflower?

Cut the cauliflower into evenly sized florets, dry them well, and toss with oil, salt, and seasonings. Spread them in a single layer and bake at 425°F (220°C) until tender and browned, usually about 25–35 minutes.

How long does Baked Cauliflower take to cook?

Baked Cauliflower usually takes about 25–35 minutes at 425°F (220°C). Smaller florets cook faster, while a creamy sauce or crowded baking dish can add time; it is ready when a fork goes in easily and the edges are golden.

Should you boil cauliflower before making Baked Cauliflower?

No, you do not need to boil cauliflower before baking it. Baking raw florets gives them browned edges and a firmer bite. Briefly blanch them first only if you want a softer casserole-style result or are using a thick sauce.

Why is my Baked Cauliflower soggy?

Baked Cauliflower turns soggy when the florets are wet, packed too tightly, or covered with too much sauce. Dry them thoroughly and spread them out so moisture can escape; use a rimmed baking sheet rather than a deep dish for better browning.

How do you make Baked Cauliflower crispy?

For crispier Baked Cauliflower, dry the florets, coat them lightly with oil, and leave space between pieces. Roast on a preheated sheet pan, turning once; a light coating of breadcrumbs can add extra crunch, especially on sauced cauliflower.

Can you make Baked Cauliflower with cheese sauce?

Yes, Baked Cauliflower works well with cheese sauce. For a casserole, briefly cook the florets first, drain them well, then coat with the sauce and bake until bubbling and browned on top. A little grated cheese adds a golden crust.

What seasonings go well with Baked Cauliflower?

Garlic, paprika, cumin, black pepper, and Parmesan all pair well with Baked Cauliflower. For a brighter flavor, add lemon juice after baking; for a spicy version, use chili flakes or curry powder before roasting.

Can you prepare Baked Cauliflower ahead of time?

Yes, you can cut and dry the cauliflower ahead, then refrigerate it in a sealed container. For the best browned texture, add oil and seasonings just before baking, and wait to add a creamy sauce until you are ready to cook.

What should you serve with Baked Cauliflower?

Serve Baked Cauliflower with a crisp green salad, grains, or a protein-rich main such as beans, lentils, fish, or chicken. If it has a rich cheese sauce, a simple salad or steamed vegetables balance the meal.

How do you store and reheat leftover Baked Cauliflower?

Store leftover Baked Cauliflower in a covered container in the refrigerator for up to 3–4 days. Reheat it in the oven to bring back some browning; a microwave is quicker but leaves the florets softer.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026