Garlic Lemon Parmesan Roasted Cauliflower

Published:  02/20/2017

cauliflower on a cookie sheet pan

Use an XL or 2/3 sheet pan so the vegetables pieces so they aren't crowded

If you’re looking for new healthy cauliflower ideas or how to cook your favorite vegetable for lunch or dinner, here is one of the best cauliflower recipes that everyone will love!

My mom used to make cauliflower by steaming it and serving it plain. Bleck! No wonder I thought I didn't like cauliflower.

I discovered roasting it. Life changing! Roasting brings out the best in vegetables. During roasting, the vegetable reduces by almost half as the water evaporates, which intensifies the sugar content, leading to caramelization and a crunchy texture. And while you are enjoying how good it tastes, know that you will be enjoying health benefits too. Studies link cauliflower to cancer prevention! 

Cauliflower is a nutritious vegetable that has been associated with potential cancer prevention benefits. Including cauliflower in a balanced diet can contribute to an overall healthy lifestyle that may help reduce the risk of certain types of cancer. Here are a few reasons why cauliflower is often considered beneficial:

Antioxidant content: Cauliflower is rich in antioxidants, such as vitamin C, beta-carotene, and quercetin. These compounds help protect cells from damage caused by free radicals, which are unstable molecules that can contribute to the development of cancer.

Sulforaphane: Cauliflower contains a compound called sulforaphane, which has been studied for its potential anti-cancer properties. Sulforaphane can help activate certain enzymes in the body that detoxify carcinogens and eliminate them from cells, reducing the risk of cancer development.

Fiber content: Cauliflower is a good source of dietary fiber, which has been associated with a lower risk of colorectal cancer. Adequate fiber intake can promote healthy digestion and help maintain regular bowel movements, reducing the exposure of the colon to potential carcinogens.

Anti-inflammatory effects: Chronic inflammation has been linked to an increased risk of cancer. Cauliflower contains various anti-inflammatory compounds, including indole-3-carbinol and kaempferol, which may help reduce inflammation in the body and potentially lower the risk of cancer development.

Phytochemicals: Cauliflower, like other cruciferous vegetables, contains phytochemicals such as glucosinolates. These compounds have shown potential in inhibiting the growth of cancer cells and reducing the risk of certain types of cancer, including lung, colorectal, prostate, and breast cancer.

A well-rounded approach to cancer prevention includes other lifestyle factors such as regular exercise, maintaining a healthy weight, avoiding tobacco and excessive alcohol consumption, and undergoing appropriate cancer screenings as recommended by healthcare professionals.

Sheet Pan Extra Large


Order the XL size which is a 2/3 sheet pan, larger than a 1/2 sheet for roasting vegetables. This ensures there is lots of room around the vegetables so they can roast evenly.

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Sheet Pan Extra Large

Recipe for Garlic Lemon Parmesan Roasted Cauliflower

This is also good reheated the next day. In fact, make sure you make enough just so you can have some the next day. You can also add quinoa and some seasoned toasted walnuts like I explain here for an amazing healthy vegetarian dish.

  • 3 large garlic cloves minced
  • 3 tablespoons olive or canola oil
  • 2 tablespoons fresh lemon juice (If you don't have any the recipe will still be delicious)
  • 1 large head cauliflower, washed, dried and separated into florets
  • ½ tsp salt
  • Black pepper to taste
  • 1/3 cup grated Parmesan cheese

NOTE: I use Costco's 2 pound bag of pre-cut cauliflower. Using a paring knife, cut the pieces into approximately the same sizes. For the 2 pounds of cauliflower, use 5 garlic cloves, 5 Tbsp olive oil, 3 Tbsp lemon juice, 3/4 tsp salt, pepper to taste, roast then top with a little less than half a cup of parmesan. If you are making this much use an XL sheet pan, also called 2/3 sheet pan that is 16” x 22”

Preheat the oven to 450 degrees F.  Get a large cookie sheet and line it with foil.

Place the oil, lemon, garlic and salt and pepper in a large resealable bag. Add cauliflower and shake to mix. (Cook's note: this can be done one or two days ahead)

Pour into the prepared pan into a single layer. Don't crowd. Use an XL cookie sheet if you have to. 

Bake for 15 and check doneness. If you want it more well cooked let it roast another 5 minutes. I like mine at about 22 minutes. Top with Parmesan cheese and bake for 2 minutes, until golden brown.

Serve immediately. It is best right out of the oven but it is also wonderful rewarmed the next day.

Nutrition Facts
Servings 6.0
Amount Per Serving
calories 122
% Daily Value *
Total Fat 9 g 13 %
Saturated Fat 2 g 9 %
Monounsaturated Fat 5 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 5 mg 2 %
Sodium 324 mg 13 %
Potassium 20 mg 1 %
Total Carbohydrate 9 g 3 %
Dietary Fiber 4 g 14 %
Sugars 4 g  
Protein 5 g 10 %
Vitamin A 1 %
Vitamin C 113 %
Calcium 9 %
Iron 4 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Categories:   COOKBOOK 

Tags:   #recipes

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