Healthy and Easy Louisiana Oven-Fried Cauliflower Recipe

Jump to Recipe

Growing up fried chicken was something that we ate at family cookouts and even during some holidays. But now as an adult, I realize that fried foods aren’t the best if you are trying to live healthier (and longer) by eating a balanced diet. However, fried vegetables are a delicious and healthy alternative to those other fried foods that we enjoyed as kids. Fried cauliflower is a great way to add more vegetables to your plate. Cauliflower, like many other vegetables, can be enjoyed on its own or in a variety of dishes such as our oven-fried cauliflower recipe.

I hated as a kid and as a teenager to be asked to eat vegetables. My parents would ask me every day but I never wanted to. Sometimes they just wouldn’t have enough money or they couldn’t afford it, so they got really mad at me when I didn’t want the vegetables no matter how much they begged me. It wasn’t until I was in high school that I really realized what eating vegetables did for me.


I didn’t realize it before but eating vegetables would help me feel better because there were more nutrients in it than just meat, and now that I grow my own veggies they always taste so much better than the ones you buy at a grocery store or specialty store.

One day I woke up and I wanted to eat vegetables because my body was craving for it, so now I eat them every day. It’s an amazing feeling that you can enjoy what you are putting into your body instead of just putting random things into it without thinking about the consequences or benefits that come along with that choice.

Going on a plant-based diet might be the best decision you make for your health. Though many people turn to vegetarian or vegan diets in order to lose weight, there are so many other health benefits that come with these types of lifestyles. Though some people may think they must give up all meat and cheeses in order to maintain a healthy vegetarian diet, the truth is that there are so many food options for vegetarians out there to choose from.

Recommended Read: How to Choose The Right Diet For You

In general, we should all try to eat more plants. While it is true that meat offers us essential vitamins and nutrients, there are so many ways to get the same benefits without adding all of the fat and cholesterol that often come with consuming animal products. Giving up or cutting down on meats can be one of the best decisions you make for your health!

A plant-based diet can help reduce your risk for several types of cancer including colon cancer. Cancer prevention is very important because currently there are millions of people who have been diagnosed with some type of cancer. According to Medline Plus, “by adopting a healthy lifestyle that includes a well-balanced diet, you may be able to lower your chances of developing certain cancers.” A plant-based diet can certainly give your body this well-balanced meal plan by providing all of the essential nutrients that it needs.

Most people agree that a plant-based diet is an easier way for your body to maintain a healthy weight. While cutting out certain foods from your diet may be helpful in losing weight, this often leads to cravings later on and can cause you to crave these unhealthy, fatty foods even more. However, when you switch to a plant-based diet, you will feel full because of all of the fiber from fresh fruits and vegetables. Many people believe that a vegetarian lifestyle has many benefits over a non-vegetarian lifestyle because their bodies do not crave meat as much once they get used to having all of the necessary vitamins and minerals from dietary sources other than animal products.


Cauliflower is a vegetable that can be enjoyed in many different ways. One of the best ways to enjoy cauliflower is by oven frying it, which creates a delicious golden crust on the outside and zesty flavor from mayonnaise, lemon juice, and hot sauce. Cauliflower tastes great when fried because it has such a mild taste that accepts all of these flavors well without overpowering them as some vegetables would. Fried cauliflower also provides an excellent side dish for any meal or dinner party!



Cauliflower is a vegetable belonging to the Brassica oleracea family. Cauliflower has been cultivated for about 2,500 years and is most often found in white, green, or purple. Cauliflower is very healthy. It provides vitamins K and C, folate, dietary fiber, potassium, phosphorus, and zinc. It also detoxifies the body because it has a lot of sulfur in it. It can protect against cancer because of its diindolylmethane content. The indole-3-carbinol in cauliflower provides some anti-inflammation while sulforaphane gives antioxidant support.

Oven-fried cauliflower is a great side dish because it’s delicious and healthy. Cauliflower, like many other vegetables, can be enjoyed on its own or in a variety of dishes such as our fried cauliflower recipe. This dish is fried until it gets that delicious golden crust on the outside and then served with garlic sauce made from mayonnaise, lemon juice, and hot sauce for a zesty flavor. Fried cauliflower is great because it boosts your vegetable intake without overloading you with too many calories from carbs or fats. It’s also a gluten-free option that’s sure to please everyone at the family table.

Oven-fried cauliflower can be crispy on the outside and tender on the inside. Fried cauliflower has a satisfying crunch that is contrasted by the soft interior that easily breaks into florets. Oven-fried cauliflower tastes great with garlic sauce made from mayonnaise, lemon juice, and hot sauce. Fried cauliflower can be served as a side dish or even used to add more vegetables to a meal. You can also use it in other dishes such as creamy pasta casseroles, rice bowls with a spicy sauce for extra flavor, and various dips.

People who are trying to eat healthier often don’t know what they should prepare that is not bland and boring. Cauliflower is a versatile vegetable that can be steamed, boiled, microwaved, roasted, or grilled to create the perfect dish. It is low in saturated fat and sodium; it is also gluten-free and has zero cholesterol; this makes it healthy for your heart. It also helps maintain blood sugar levels which help people with diabetes. Cauliflower is also a great source of fiber, vitamins, and minerals such as vitamin K, vitamin B6, folate, pantothenic acid, magnesium, phosphorus, potassium calcium, and zinc. These benefits strengthen your immune system which helps prevent you from getting sick frequently.

Cauliflower can be prepared in a number of ways. You can eat it raw by dipping it into some hummus or you can try your hand at making cauliflower mash. Roasting cauliflower is a delicious and healthy alternative to frying it. Cauliflower has become a popular food item as of late, and it’s gaining more popularity as people find new ways to cook with it.

ou may think that this vegetable is just a benign side dish to accompany your roast chicken, but it’s so much more than that! Cauliflower is packed with Vitamin C and fiber and has significant anti-inflammatory properties. It can be enjoyed raw or cooked and is perfect for someone who wants to stay healthy and fit!

This Louisiana Oven-fried Cauliflower recipe is easy to make, healthy, and it’s delicious. The baked cauliflower bites are lightly spiced, so they work with any sauces they are paired with. Broccoflower, Romanesco, or broccoli may be used instead of cauliflower. I use a batter-and-breadcrumb coating on the cauliflower, as it makes crunchy bites as well as keeps the cauliflower inside moist. These baked bites stay crunchy for a few hours and eventually soften because of the moisture in the cauliflower; toss them in your favorite sauce just before serving.

Louisiana Oven-Fried Cauliflower Recipe

This 25-minute Louisiana Oven-fried Cauliflower is simple, delicious, and ready in just 25 minutes. With just some cauliflower florets and a few basic seasonings combined in oil, the taste and texture are wonderful. The florets caramelize when coated with oil and spices, resulting in a crispy tender result

Ingredients

  • 1/2 medium head cauliflower

  • 1/4 cup cooking oil

  • ½ teaspoon salt

  • ½ teaspoon cayenne pepper

  • ½ teaspoon white pepper

  • ½ teaspoon onion powder

  • ½ teaspoon garlic powder

  • ½ teaspoon sweet or smoked paprika

  • ¼ teaspoon Old Bay seasoning

Directions

  • Preheat the oven to 425 degrees F.
  • Chop the cauliflower into bite-sized pieces.
  • In a large mixing bowl combine the cauliflower, cooking oil, salt, ½ teaspoon white pepper, onion powder, garlic powder, sweet or smoked paprika, and Old Bay seasoning and toss to coat well.
  • Add the cauliflower mixture to a small rimmed baking sheet and spread out evenly.
  • Bake for 20 minutes, or until cauliflower reaches desired tenderness.

Recipe Video