Roasted Cauliflower Poppers

Here's the Dish

Finally… a way to enjoy veggies and it’s quick and easy!!! You can do this with any veggie (brussels sprouts, broccoli, green beans, asparagus, zucchini, etc.)!  What’s great about it is that it is very inexpensive and easy to make any time of the year because it requires one very accessible ingredient- frozen veggies! However, you can also do this with any fresh veggie, just skip the microwave step! When you’re having a craving for french fries, try this recipe! It’s warm, salty, and the cheese gets crispy….Mmm!!!! (I even like to dip them in ketchup!!!)


The estimated total time to make this recipe is 30 Minutes.


Preheat the oven to 425 degrees.


Microwave frozen cauliflower for 2 minutes to begin de-thawing process.


Line a rimmed baking sheet with aluminum foil. Spray foil with nonstick cooking spray.  Spread the cauliflower florets evenly on the tray and sprinkle over the Parmesan, salt, garlic and pepper.


Bake for 20-25 minutes until veggies are roasted and Parmesan is crispy.


1 bagFrozen cauliflower1
1/2 tspSalt
1/4 tspPepper
1 tspGarlic herb seasoning or garlic powder
4 tbsGrated parmesan cheese

1 Or about 4 cups of vegetable of choice

Nutrition Breakdown

4 Serving
40 Calories Per Serving
2 g Fat
7 g Carbohydrate
5 g Fiber
2 g Sugar
5 g Protein
1 WWP+*

*Weight Watchers Points per serving


Erin said:

I loved this dish!! Most of the parmesan fell off the cauliflower and burned on the aluminum foil, but the end result was so tasty! Thanks for posting!

April 23rd, 2010 — 8:48am  |  Reply

Katie Farrell said:

Erin I’m glad you liked it! :) I enjoy it more than french fries personally :) …As for the Parmesan..I usually end up scraping it off the foil and onto my plate of cauliflower :) ..but that is why i generally use parchment paper (I like it better than foil..because everything slides off easily! :)) thanks for sharing!

April 23rd, 2010 — 9:18am  |  Reply

Kelsy said:

Just made some roasted cauliflower and asparagus! ate almost the whole batch myself…. soo good!

December 13th, 2010 — 7:05pm  |  Reply

Ana Maria said:

I love cauliflower! This is a great recipe to flavor up cauliflower instead of just steaming it with butter!

March 17th, 2011 — 8:05am  |  Reply

Hannah (mindrunningwild) said:

my school makes these but they’re so greasy but yours look healthy just the way they should be!

March 17th, 2011 — 7:15pm  |  Reply

Christa said:

This is my favorite way to eat cauliflower, but i never tried it with frozen…..I wonder if it tastes any different than fresh?

March 17th, 2011 — 9:35pm  |  Reply

Missy said:

I only eat cauliflower (or broccoli or any other veg!) roasted now! I dont even want steamed anymore :)

March 21st, 2011 — 5:19pm  |  Reply

Dana Jenkins said:

Love this recipe, so easy but so good. Thanks again Katie.

July 8th, 2011 — 10:51am  |  Reply

Shell said:

Can I use fresh cauliflower?

April 16th, 2012 — 3:24pm  |  Reply

Amanda said:

made this last night and I loved it! my boyfriend so he’d eat more veggies if I made them like this… haha I think we have a winner!!

May 16th, 2012 — 8:45am  |  Reply

Amanda said:

my boyfriend said* oops!

May 16th, 2012 — 8:46am  | 

Renee said:

Hi Katie!
Would one serving equal a cup?

May 23rd, 2012 — 9:30pm  |  Reply

Dashing Dish said:

Yes :)

May 23rd, 2012 — 9:56pm  | 

Theresa said:

When you microwave it, what do you put it in? A bowl? Leave it in the bag it comes in? Does it matter?

December 4th, 2012 — 9:18pm  |  Reply

Dashing Dish said:

either :)

December 6th, 2012 — 8:37am  | 

Rachel said:

I loved this! It’s my new favorite way to eat cauliflower!
However, I used way less salt- a whole teaspoon makes it way too salty!

August 3rd, 2013 — 11:03am  |  Reply

Kelly said:

Great recipe! I am looking forward to checking out the rest of you site.

January 21st, 2014 — 1:43pm  |  Reply

Marina said:

I used one whole fresh cauliflower and other than my husband having about five florets, I ate the rest myself it was so good. My Parmesan cheese fell off too but I read your comment to scrape it on to my plate which worked just fine.

May 9th, 2014 — 12:22am  |  Reply

Shannon said:

Just curious. I found this recipe in your “clean eating” section so I am assuming that the grated Parmesan you used is not the powdered/processed in a shaker can kind. With that said, how did you get your cheese grated so small!? Those look like breadcrumb-sized pieces! :) I suppose I could grate it into larger pieces but it seems like maybe it wouldn’t be distributed on the cauliflower as evenly or brown as well.

February 21st, 2015 — 2:11am  |  Reply

Katie Farrell said:

thats the awesome part frozen doesn’t taste any different christa! it’s just quicker! :) yeah!!!!

March 18th, 2011 — 5:36am  |  Reply

Katie Farrell said:

thank you dana for your continued support! :)

July 8th, 2011 — 1:58pm  |  Reply

Katie Farrell said:

yes of course fresh will work as well! I just use frozen because it’s so much quicker and easier… just wash/cut into florets, and do prep just the same, but the roasting time may be about 15-20 minutes longer! :)

April 16th, 2012 — 4:43pm  |  Reply

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