Roasted Honey-Balsamic Cauliflower

Active Time:

15 mins

Total Time:

35 mins

Servings:

6

Nutrition Profile:

Sesame-Free Diabetes-Friendly Nut-Free Soy-Free High-Fiber Vegetarian Egg-Free

Jump to Nutrition Facts

You haven’t tried “cauliflower everything” until you’ve tried our Roasted Honey-Balsamic Cauliflower! Low-carb cauliflower bites get an upgrade—first with an earthy, spicy mustard and garlic seasoning, then with a light batter that is baked until the cauliflower is fork-tender and the coating is crisp and golden. But we don’t stop there: We then bathe the cauliflower in a sweet, tangy honey-balsamic glaze to bring all the flavors together. Keep reading for expert tips, including shortcuts to reduce your time in the kitchen.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

As a shortcut, use pre-cut cauliflower florets. Find them in the produce section of the grocery store.
You can substitute the cauliflower with broccoli, if you wish.
Adding a wet batter coating to the cauliflower florets helps give the glaze something to stick to. It also adds a nice breaded layer, giving it additional texture.
Tossing the cauliflower with the honey-balsamic glaze instead of brushing it on helps maximize the small amount being used.

Nutrition Notes

There’s more to cauliflower than just its low-carb status. The cruciferous vegetable is also packed with filling fiber that provides food for your beneficial gut bacteria, and antioxidants that help reduce inflammation and chronic disease.
While your body breaks down honey like it does any other simple sugar, honey has some health benefits that most other types of sweeteners lack. This includes vitamins, minerals and antioxidants. There is some evidence that honey may protect the immune system from intense exercise, and the compounds in honey appear to help speed wound healing.
The primary ingredients in balsamic glaze are grape must and balsamic vinegar. Balsamic vinegar has been linked to better digestion and improved blood pressure and blood sugar. Grape must is the freshly pressed juice from grapes that still contains the stems, seeds and flesh of the grapes. Grapes are loaded with antioxidants that help fight inflammation.

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Ingredients

1 large head cauliflower, trimmed and cut into 2-inch florets (8 cups)
1 tablespoon extra-virgin olive oil
2 teaspoons Dijon mustard
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon ground pepper
½ cup all purpose flour
½ cup whole milk
2 tablespoons balsamic glaze
1 tablespoon honey
1 teaspoon finely chopped fresh thyme leaves

Directions

Preheat oven to 450°F. Generously coat a large rimmed baking sheet with cooking spray.
Toss cauliflower, oil, mustard, garlic powder, salt and pepper together in a large bowl until well combined. Whisk flour and milk together in a small bowl until a smooth batter forms. Pour the batter over the cauliflower; toss until evenly coated. Transfer to the prepared baking sheet.

Photographer: Morgan Hunt Glaze, Prop Stylist: Priscilla Montiel, Food Stylist: Julian Hensarling
Bake until the batter is lightly golden and the cauliflower is fork-tender, 20 to 25 minutes.

Photographer: Morgan Hunt Glaze, Prop Stylist: Priscilla Montiel, Food Stylist: Julian Hensarling
Meanwhile, whisk balsamic glaze and honey together in a small bowl.
Transfer the cauliflower to a large bowl; drizzle with the honey-balsamic glaze and toss to coat. Transfer to a platter and sprinkle with thyme.

Photographer: Morgan Hunt Glaze, Prop Stylist: Priscilla Montiel, Food Stylist: Julian Hensarling

Frequently Asked Questions

What should I serve with cauliflower bites?

Cauliflower bites are an excellent accompaniment to chicken, hamburgers, steak and tofu. And they can add a boost of flavor to a bowl of rice, quinoa or noodles.
How should I store cauliflower bites?

Store in an airtight container for up to 2 days in the refrigerator.

EatingWell.com, July 2024

Nutrition Facts (per serving)

129	Calories
4g	Fat
21g	Carbs
4g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size about 1 cup
Calories 129
% Daily Value *
Total Carbohydrate 21g	8%
Dietary Fiber 4g	13%
Total Sugars 10g
Protein 4g	9%
Total Fat 4g	5%
Saturated Fat 1g	4%
Cholesterol 2mg	1%
Vitamin A 11Âµg
Vitamin C 62mg	69%
Vitamin D 0Âµg
Vitamin E 0mg	3%
Folate 82Âµg
Vitamin K 21Âµg
Sodium 253mg	11%
Calcium 53mg	4%
Iron 1mg	6%
Magnesium 19mg	5%
Potassium 255mg	5%
Zinc 0mg	4%
Vitamin B12 0Âµg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by

Carrie Myers, M.S.