1 cup (diced) of Baked zucchini and cauliflower (150 g) has 47 calories. That works out to 31 calories per 100 g. It contains 8.7 g of carbs, 2.8 g of protein, 0.8 g of fat and 3.5 g of fiber. Its 63 mg of Vitamin C covers 70% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Baked zucchini and cauliflower?

Baked zucchini and cauliflower is a simple oven dish made by roasting pieces of zucchini and cauliflower until tender, with lightly browned edges. It is an easy way to cook everyday vegetables, usually seasoned with oil, salt and herbs or spices rather than a fixed recipe.

Serve it warm as a side with fish, meat or beans, or let it cool and add it to a grain bowl or salad. The vegetables turn soft and mellow in the oven, with a little sweetness from the zucchini and a mild, nutty note from the cauliflower. It is a low-calorie source of fibre and vitamin C; use a light hand with the oil and finish with lemon or fresh herbs for a brighter, lighter plate.

Baked zucchini and cauliflower Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.8g

· 2% DV

Protein

1.9g

· 4% DV

Fat

0.5g

· 1% DV

Fiber

2.3g

· 8% DV

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

Calories come from: Carbs 66% · Protein 22% · Fat 12%

Baked zucchini and cauliflower Vitamins & Minerals

Vitamins

Vitamin C

42mg · 47% DV

Vitamin K

16.5µg · 14% DV

Folate

52µg · 13% DV

0.62mg · 12% DV

Minerals

Potassium ⭐

299mg · 9% DV

Phosphorus

48mg · 7% DV

Iron

1mg · 6% DV

Magnesium

17mg · 4% DV

How Nutritious Is Baked zucchini and cauliflower?

Nutrient density

High

78/ 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

51/ 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 zucchini and 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 zucchini and cauliflower

To burn the 31 calories in 100 g:

🚶

8min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

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 zucchini and 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 zucchini and 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 zucchini and 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

✓ Suitable

Low FODMAP

— Not suitable

Baked zucchini and cauliflower Fat Profile

SATURATED

0.1g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.15g

⚖️

Omega 6:3 ratio 4:1

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

Compare Baked zucchini and cauliflower

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Baked zucchini and cauliflower vs Tomato13 kcal more per 100 g

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Baked zucchini and cauliflower vs Mixed Green Salad13 kcal more per 100 g

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Baked zucchini and cauliflower vs Red PepperSame calories per 100 g

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Baked zucchini and cauliflower vs Boiled Beetroot13 kcal fewer per 100 g

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Foods Similar to Baked zucchini and 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 zucchini and cauliflower

How do you make baked zucchini and cauliflower?

To make baked zucchini and cauliflower, cut the vegetables into similar-sized pieces, toss them with olive oil and seasonings, and roast until tender with browned edges. Spread them in a single layer so they roast rather than steam.

Why does baked zucchini and cauliflower turn watery?

Baked zucchini and cauliflower can turn watery when the vegetables are wet or crowded on the pan. Dry them well after washing, leave space between the pieces, and use a large enough tray so moisture can evaporate as they roast.

What temperature and how long should you bake zucchini and cauliflower?

Bake zucchini and cauliflower at 400°F (200°C) for about 25–35 minutes as a starting point. The exact time depends on the size of the pieces and your oven; stir once, and take them out when the cauliflower is tender and the edges are browned.

Do you need to boil cauliflower before baking it with zucchini?

No, you do not need to boil cauliflower before baking it with zucchini. Cut the denser cauliflower into smaller florets than the zucchini pieces so both vegetables have time to become tender and browned in the oven.

What seasoning goes well with baked zucchini and cauliflower?

Garlic, black pepper, paprika, and dried herbs such as oregano all work well with baked zucchini and cauliflower. Toss the vegetables with olive oil and the seasonings before roasting so the flavor coats the pieces evenly.

Can you make baked zucchini and cauliflower with frozen vegetables?

Yes, frozen zucchini and cauliflower can be baked, but they may release extra water as they thaw. Thaw and thoroughly drain them first, then leave plenty of space on the pan to help the vegetables brown.

Can you prepare baked zucchini and cauliflower ahead of time?

Yes, you can cut the zucchini and cauliflower ahead and refrigerate them in a covered container. For a better roasted texture, wait to add the oil and seasonings until just before baking, since salted zucchini can release water while it sits.

How long does baked zucchini and cauliflower last in the fridge?

Baked zucchini and cauliflower will keep in a covered container in the refrigerator for about 3–4 days. Refrigerate leftovers promptly after the meal and reheat only the portion you plan to eat.

How do you reheat baked zucchini and cauliflower without making it mushy?

Reheat baked zucchini and cauliflower in the oven or an air fryer to help the edges regain some texture. A microwave is quicker, but it tends to make the vegetables softer, so use it when texture matters less.

Can you freeze baked zucchini and cauliflower after cooking?

Yes, you can freeze baked zucchini and cauliflower, but they will usually be softer after thawing. Freeze cooled portions in an airtight container and use them later in soups, pasta, or casseroles, where a softer texture is less noticeable.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026