Honey Garlic Baked Cauliflower is a versatile dish that can serve as an appetizer, side dish, or even a main course. This recipe features crunchy baked breaded cauliflower pieces coated with a savory, spicy, and sweet honey garlic sauce.

FULL RECIPE:

Ingredients

• 1 small head of cauliflower, cut into bite-sized florets
• 2 large eggs, whisked
• 2 cups panko bread crumbs
• Cooking spray
• 2 tbsp soy sauce
• 1 tbsp sriracha sauce
• 1/4 cup honey
• 3 garlic cloves, minced
• 1/2 tsp onion powder
• 1 tbsp cornstarch
• 2 tbsp water
• Sliced scallions or green onions, for garnish

Directions

1. Preheat the Oven: Set your oven to 400°F (200°C) and prepare a baking sheet by lining it with parchment paper.
   
2. Prepare the Cauliflower: Dip each cauliflower floret into the whisked eggs, ensuring it’s fully coated. Then, roll the floret in panko bread crumbs until covered. Place the breaded florets onto the prepared baking sheet.
   
3. Bake: Lightly spray the tops of the breaded cauliflower with cooking spray. Bake in the preheated oven for approximately 20 minutes, or until the coating turns a golden brown and becomes crispy.
   
4. Make the Sauce: While the cauliflower is baking, combine soy sauce, sriracha sauce, honey, minced garlic, and onion powder in a small saucepan. Heat the mixture over medium heat until it reaches a simmer. In a separate bowl, mix the cornstarch with water until dissolved, then add this slurry to the saucepan. Continue to cook, stirring frequently, until the sauce thickens.
   
5. Coat the Cauliflower: Once the cauliflower is done baking, remove it from the oven and place the florets into a large bowl. Pour the honey garlic sauce over the cauliflower and toss gently to ensure each piece is evenly coated.
   
6. Garnish and Serve: Transfer the sauced cauliflower to a serving dish and garnish with sliced scallions or green onions. Serve immediately.
   

Nutrients

• Calories: Approximately 177 kcal
• Carbohydrates: Approximately 40 grams
• Protein: Approximately 3 grams
• Fat: Approximately 1 gram
• Fiber: Approximately 4 grams
• Vitamin C: Approximately 54 mg (60% of Daily Value)
• Potassium: Approximately 320 mg (9% of Daily Value)

Health Benefits of Cauliflower

Cauliflower is often celebrated for its numerous health benefits, making it a fantastic ingredient to include in a balanced diet. It is low in calories while being high in vitamins and minerals, particularly vitamin C, vitamin K, and folate. Additionally, it contains powerful antioxidants that help reduce inflammation and protect against chronic diseases. The fiber content in cauliflower also promotes digestive health, supporting a healthy gut and regulating blood sugar levels. By choosing a baked preparation method instead of frying, this recipe further reduces unnecessary calories and unhealthy fats, making it a nutritious option for any meal. The inclusion of garlic adds another layer of health benefits.

The Perfect Appetizer or Side Dish

This Honey Garlic Baked Cauliflower recipe is an excellent choice for entertaining guests or serving as a side dish alongside your favorite main course. Its crispy texture and bold flavors make it a popular appetizer at parties or family gatherings. Unlike traditional fried cauliflower, this version is much lighter and offers a guilt-free indulgence. The sauce’s balance of sweet honey, tangy garlic, and a hint of heat from the sriracha makes it a memorable dish that leaves a lasting impression. The simplicity of the recipe also means it can be easily adjusted to suit personal preferences. For those who prefer a milder flavor, the level of sriracha can be reduced. Alternatively, adding a sprinkle of sesame seeds or chopped green onions on top enhances both the visual appeal and the taste.

Ideal for Special Diets

Honey Garlic Baked Cauliflower is naturally vegetarian and can be made gluten-free by using gluten-free panko bread crumbs or an alternative coating. It’s also a fantastic option for those following a low-calorie or plant-based diet. The absence of heavy oils and the use of minimal ingredients ensure that the dish remains light without compromising on flavor. For those aiming to reduce their sugar intake, a sugar-free honey substitute can be used while still maintaining the signature sweetness of the sauce. Additionally, the use of cauliflower makes this recipe naturally low-carb, making it suitable for individuals following a keto or low-carb diet. The adaptability of this dish ensures that it can be enjoyed by a wide range of dietary preferences.

Pairing Suggestions

To complement the savory and sweet flavors of Honey Garlic Baked Cauliflower, consider pairing it with other Asian-inspired dishes. Serve it alongside steamed jasmine rice, vegetable stir-fry, or a simple noodle dish for a complete meal. For a protein-packed option, grilled chicken, tofu, or shrimp can be added to the plate. A side of fresh cucumber salad or pickled vegetables also balances out the richness of the sauce, adding a refreshing element to the meal. For beverages, a cold glass of iced green tea or a sparkling ginger lemonade provides a refreshing contrast to the bold garlic and honey flavors. If serving this dish as an appetizer, it pairs wonderfully with light cocktails or white wine. The subtle sweetness of a riesling or a crisp sauvignon blanc enhances the overall dining experience.

Tips for Success

Achieving the perfect Honey Garlic Baked Cauliflower involves a few key techniques to ensure the best results. First, it is essential to cut the cauliflower into even, bite-sized florets to ensure even cooking. Coating the florets in panko breadcrumbs adds the signature crunch that makes this dish so enjoyable. Spraying a light coating of oil on the cauliflower before baking helps achieve a golden-brown finish. The sauce is best prepared while the cauliflower is baking, allowing it to thicken to a glossy texture. Stirring frequently and adjusting the sweetness or spice to your preference can help customize the flavor. Once the cauliflower is baked, tossing it gently in the sauce ensures each piece is evenly coated without losing its crispiness. Another helpful tip is to serve the dish immediately after coating the cauliflower with sauce. This preserves the crunch and allows the sauce to remain fresh and vibrant. If preparing the dish in advance, consider storing the sauce and cauliflower separately, then combining them just before serving.

Conclusion

Honey Garlic Baked Cauliflower is a versatile and flavorful dish that offers a healthier alternative to fried appetizers. With its sweet and savory glaze, crispy texture, and nutrient-rich ingredients, it is sure to become a staple in your meal rotation. Whether served as a main course, a side dish, or an appetizer, this recipe showcases how simple, wholesome ingredients can create a truly satisfying dish.