Teriyaki Cauliflower (Oven-baked)

Showing are teriyaki cauliflower bites garnishing a rice bowl with avocado, edamame, pineapple and green onion. On the side, there is a grey hand towel and a set of chopsticks on the side of the bowl. You can also see more of the sauce, sliced green onion and more cauliflower bites on the side of the bowl.

5 from 2 votes

Teriyaki Cauliflower (Oven-baked)

This teriyaki cauliflower is so delicious with its crispy breading and sweet sticky teriyaki sauce. It is a oil-free recipe and such a tasty way to eat more veggies!

Prep Time15

Cook Time30

Total Time45

Course: Appetizer, Main Course

Cuisine: asian-inspired

Keyword: dairy-free, egg-free, gluten-free option, healthy, Low in fat, No granulated sugar, oil-free

Servings: people

Calories: 375kcal

Author: Jessica Laroche

Ingredients

To make the teriyaki sauce

½ cup soy sauce or tamari for a gluten-free option
½ cup water
½ cup maple syrup
2 tbsp rice vinegar
2-3 cloves of garlic crushed
1 tsp fresh ginger grated
2-3 green onions sliced, plus more for serving
1 ½ tbsp corn starch or 2 tbsp of arrowroot powder

To make the cauliflower

1 small head of cauliflower chopped in large florets
1 cup whole wheat flour or the flour of your choice, choose gluten-free if necessary
1 cup water
1 ½ tsp onion powder
1 tsp garlic powder
1 ½ cup panko breadcrumbs gluten-free if necessary

Instructions

Pre-heat the oven to 400°. Line a baking sheet with parchment paper.
In a medium bowl, whisk the flour, water, onion and garlic powder until there are no clumps anymore. Set aside.
In a medium shallow bowl, add the panko breadcrumbs. Set aside.
Then, one at the time, sink the florets completely in the flour-water batter, remove the excess (I simply hit the side of the bowl with the floret) and then roll the pieces in the panko to cover them as much as you can. Place the pieces on the baking sheet and keep going until all the cauliflower pieces are covered.
Cook in the oven for 15 minutes, then flip the pieces and cook for 15 more minutes.
While the cauliflower bites are cooking, make the teriyaki sauce: In a small sauce pan, combine all the sauce ingredients and whisk until there are no clumps anymore. Cook on medium-high heat until bubbly while stirring often. Once bubbly, keep whisking for 30-60 seconds, then remove from the heat and set aside.
When the cauliflower is done, transfer them to a large bowl and pour over about half to ¾ of the sauce (or just enough to cover the pieces, I like to keep some for drizzling). Stir gently until all the pieces are covered with the sauce.
Serve over cooked brown rice with a side of veggies and drizzle with the extra teriyaki sauce. Enjoy!

Video

Notes

This recipe works better with larger piece of florets so the vegetable does not get too soft while cooking while allowing enough cooking time for the batter to brown.
A panko type of breadcrumbs works better than a regular type to create more texture and a crispier coating without using oil. I love the panko from Kikkoman (they make gluten-free panko).
When transferring the breaded cauliflower bites on the baking sheet, leave enough space in between them to prevent steaming the vegetable (it helps brown and crisp them).
I prefer coating the cooked cauliflower with a little more than half of the sauce. Doing so helps keep some texture to the cauliflower pieces and prevents the batter surrounding the veggie from getting too soft. Then, drizzle your plate with the remaining sauce.
Nutrition: please note that the nutritional information is an estimate per serving provided for informational purposes only (calculated by software) and accuracy is not guaranteed. Consult with your healthcare provider or a registered dietitian if you need precise nutrition calculations for health reasons.

Nutrition