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Home » Vegetarian Recipes » Quick And Easy Roasted Cauliflower Traybake

Quick And Easy Roasted Cauliflower Traybake

Author: Karon Grieve Published : January 2022

Recipe
Mediterranean roasted cauliflower traybake
Mediterranean roasted cauliflower traybake
roasted Mediterranean cauliflower traybake

This deliciously succulent roasted cauliflower is made traybake style in only one pan and is flavoured with all the wonderful tastes of the Mediterranean, it’s sunshine on a plate and so easy to make too.

Mediterranean roasted caulifloweer traybake in blue bowl with glass of wine behind

Why you are going to love this recipe

  • Going veggie whenever you can is good for you and the palnet too and this roasted Mediterranean cauliflower is a win win on all fronts
  • This cauliflower tray bake is made all in one roasting tray so minimal washing up – result!
  • My roasted Mediterranean cauliflower traybake is super quick to make, just 30 minutes in the oven.
  • You are using basic store-cupboard ingredients for this recipe, nothing fancy.
  • Healthy eating – roasted cauliflower is a healthy low carb meal and low in calories too.

Mediterranean diet

If you are following the Mediterranian low carb style diet then this roasted cauliflower traybake is perfect for you. It is filling and tasty but ticks all those healthy boxes too.

ingredients on table

Ingredients for Mediterranean cauliflower traybake

There aren’t many ingredients for this simple traybake. All in all, there are only 6 ingredients, store-cupboard cooking at its best.

Cauliflower – as this is a recipe for just one person a small cauliflower will do fine. Size up to suit the number you are making this Mediterranean cauliflower dish for.

Cherry tomatoes – always available in the shops and usually found lurking in your fruit bowl too. If you don’t have cherry tomatoes just use any tomatoes and chop them up a bit.

Olives – Use black or green olives, whatever you have to hand. I always tend to use pre-stoned olives for my recipes as there is nothing worse than chomping down on an olive and encountering the stone/pit and thus endangering your teeth!

Onion – Just a small onion and a clove of garlic are your base flavourings for your cauliflower traybake.

Spices – I’ve used Harissa paste to add amazing spicy flavour to my roasted cauliflower recipe. You can make your own Harrisa paste by following my super easy recipe.

cauliflower and other ingredients on oven tray
roasted cauliflower and veggies on oven tray

How to make Mediterranean roasted cauliflower traybake

This is a super easy baked cauliflower recipe, you are basically cutting everything up and chucking it on to an oven tray.

Cut the cauliflower into thick steak-like slices about 2cm/1/2″ thick. Don’t worry about smaller pieces breaking off. These will cook up beautifully and be all lovely and gnarly and crispy, just packed with that Mediterranean flavour you’ll be adding.

Chop the onion and mince the garlic.

Throw all of these ingredients onto an oven tray and drizzle over olive oil and the harissa paste.

Bake in a preheated oven for 25-30 minutes till the cauliflower is golden and a fork goes into it easily.

Do you have to boil cauliflower before roasting it?

No, simply follow the recipe here and you are good to go. The cauliflower with roast beautifully in the oven in its cauliflower steaks and be soft and tender with crispy smaller bits.

bowl of the roasted cauliflower

How to serve this cauliflower tray bake

I love to serve this roasted cauliflower traybake with toasted flaked almonds for extra crunch and texture.

Simply toast a tablespoon of flaked almonds in a dry pan for barely a minute. Watch these guys like a hawk as they can catch and burn really easily. As soon as they turn golden and release that gorgeous nutty aroma tip them out of the pan to stop them cooking.

Sprinkle on some fresh herbs like basil or parsley if you have them.

fork with cauliflower and bowl underneith

How many does this recipe serve?

I have made this roasted Mediterranean cauliflower traybake for one person as a filling vegetarian meal for one. However, you can very easily scale this recipe up to suit as many people as you want.

larder links

Looking for more super easy vegetarian recipes? Then check these out before you go;

Easy Sicilian caponata

Vegetarian Moussaka

Quick and easy roasted cauliflower cheesesteaks

The easiest lazy veggie lasagne

Chickpea Gnocchi with tomatoes and pesto

Or check out my Vegetarian Section for a whole host of amazing recipes.

Finally, if you do try this recipe don’t forget to leave a comment/star rating below as I just love to hear from readers. Want more Larder Love? Then follow me on Instagram, Facebook, Pinterest and Twitter and sign up for my newsletter too of course.

Photos And Tips AboveMost of my recipes have step by step photos and useful tips plus videos too, see above.
bowl of the roasted cauliflower

Mediterranean Roasted Cauliflower Traybake

Karon Grieve
A super tasty and healthy quick traybake meal ready in just 30 minutes
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Prep Time 5 minutes mins
Cook Time 25 minutes mins
Total Time 30 minutes mins
Course main courses
Cuisine British
Servings 1 person
Calories 389 kcal

Ingredients
 

  • 300 g cauliflower 1 small cauliflower
  • 12 olives
  • 8 cherry tomatoes
  • 1 small onion sliced
  • 1 clove garlic minced/sliced
  • 1 tsp harissa paste
  • 1 tbsp olive oil
  • salt and pepper to taste
  • 1 tbsp flaked almonds
  • 1 tbsp parsley or basil
Metric – US Customary

Instructions
 

  • Preheat oven to 200C
  • Slice the cauliflower into 2cm/1/2" steaks and place on the baking tray
  • Add the chopped onion, garlic, olives and cherry tomatoes to the tray
  • Season with salt and pepper, sprinkle with the olive oil and harissa paste
  • Roast in oven for approx 25 minutes till golden
  • Meanwhile, toast the flaked almonds in a dry pan for barely a minute till golden
  • Serve the roasted cauliflower with the flaked toasted almonds and fresh parsley or basil

Notes

I have made this for one person using just a small cauliflower, make it for more people by using a bigger cauliflower and just upping the other ingtredients

Nutrition

Calories: 389kcalCarbohydrates: 33gProtein: 11gFat: 27gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 19gSodium: 925mgPotassium: 1439mgFiber: 11gSugar: 13gVitamin A: 1226IUVitamin C: 188mgCalcium: 161mgIron: 3mg
My Top Tips*Always read the full recipe first. *Assemble all your ingredients and everything you need before you start. *For baking check the size of tins I’m using as this makes a big difference to your cakes. * I use medium sized eggs unless otherwise stated. * I use extra virgin olive oil unless otherwise stated. * I use unsalted butter unless otherwise stated. * Check out My Preserving Kit!
Tried this recipe?Mention @LarderLove or tag #LarderLove

Filed Under: ALL RECIPES, Autumn/Fall, Main Dishes, Meals For One, Vegetarian Recipes, Winter

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Comments

  1. Karen taylor says

    January 31, 2025 at 12:48 pm

    Looks lovely going to try this

    Reply
    • Karon Grieve says

      February 6, 2025 at 9:11 am

      Hi Karen
      Really hope you enjoy the cauliflower traybake, it’s a favourite in this household.
      K

      Reply

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