This Roasted Cauliflower and Carrots recipe is a flavorful mix of caramelized cauliflower and sweet carrots seasoned with a drizzle of olive oil and an unforgettable blend of spices, all oven-roasted until it's tender. Everything is finished off with freshly squeezed lemon juice and parsley to add brightness and color.
A side dish high in fiber for gut health, antioxidants for your brain, and flavor for your taste buds! I hope you make it again and again. 😊
Jump to:
- Video of How to Make Roasted Carrots and Cauliflower
- Why You'll Love This Recipe
- Key Ingredient Notes and Substitutions
- How to Make Roasted Cauliflower and Carrots
- Variations
- How to Store Roasted Cauliflower and Carrots
- Tip for Roasting Cauliflower and Carrots
- Registered Dietitian tip
- FAQ
- Related
- Perfect for Pairing
- LOOKING FOR NUTRITION EDUCATION?
- 📖 Recipe
- 💬 Comments
As a dietitian, anytime I can find an excuse to incorporate more nutrient-dense vegetables into my life, I'll take it! But veggies don't have to be boring. This Roasted Cauliflower and Carrots is perfectly seasoned and goes great on top of tahini yogurt sauce. Add Roasted Mediterranean Chickpeas or baked tofu for a balanced plant-based protein and top it with Sesame Ginger Dressing.
This is one of those weeknight recipes that you can make any time of the year, but making it when the vegetables are available at your local farmers' market is an easy way to ensure they're at peak flavor in your area. I like bringing this as a healthy side dish to serve with a holiday meal like Thanksgiving.
Video of How to Make Roasted Carrots and Cauliflower
Here's a video of how to make this recipe that I hope is helpful! Don't forget to check out the recipe card at the bottom of the page for the full recipe.
Why You'll Love This Recipe
- Simple Ingredients - this roasted vegetable recipe is made with common spices you may already have in your pantry so all you really need to get at the grocery store are the vegetables!
- Easy - just a bit of chopping and coating the veggies in oil and seasoning and your perfect side dish is ready to pop in the oven.
- Nutrition - this recipe contains important nutrients including fiber for a healthy gut, vitamins A and C, and antioxidants which are important for brain health. It’s also gluten-free, dairy-free, low carb and has no added sugar. The carrots have plenty of natural sweetness all on their own.
- Easy Clean Up - cause who has time to clean up the mess of an intricate recipe every night?
Key Ingredient Notes and Substitutions
*This Roasted Cauliflower and Carrots Recipe is made with simple ingredients. Below are some ingredient notes. Be sure to check the printable recipe card at the bottom for exact ingredient measurements and full recipe.
- Carrots - use whole carrots for the best flavor. No need to remove the skin unless you want to, but be sure to give them a rinse. Baby carrots lack the natural sweetness of whole “adult” carrots. Carrots are a great source of Vitamin A which is important for eye health.
- Cauliflower - you’ll use a whole head of fresh cauliflower. If you prefer, you can also buy pre-cut cauliflower florets. Cauliflower is a cruciferous vegetable that is high in fiber to support gut health.
- Olive Oil - an important heart-healthy ingredient to caramelize and crisp up the carrots and cauliflower. You can substitute for avocado oil or your favorite cooking oil.
- Spices - a blend of cumin, paprika, oregano and garlic powder. Spices like these don’t just add flavor– they also add antioxidants!
- Kosher Salt & Black Pepper - a dash of salt and black pepper to tie the other flavors together.
- Lemon Juice - fresh squeezed lemon juice adds brightness and enhances the natural sweetness of the carrots and the savory flavor of the cauliflower. It’s also high in Vitamin C, an important nutrient for your immune health.
- Optional - Fresh parsley to top it off and add even more color to the dish.
How to Make Roasted Cauliflower and Carrots
*Below are the instructions for how to make this recipe with some process shots that I hope are helpful visuals! Don't forget to check out the recipe card at the bottom for the full recipe.
Step 1 - Preheat oven to 425℉/220°C. Line a rimmed baking sheet with parchment paper and spray with oil. To prep your vegetables, slice the carrots into circular pieces and cut cauliflower into florets.
Step 2 - Add the cauliflower and carrots in a single layer on the sheet pan and coat with oil.
Step 3 - In a small bowl, whisk together your spices until well combined.
Step 4 - Toss the vegetables in the spice mixture making sure each piece is coated.
Step 5 - Cook veggies in the preheated oven for 25 minutes. Remove from the oven and add the fresh squeezed lemon juice and parsley.
Step 6- Put veggies back in the oven and cook for another 5-10 minutes or until the cauliflower is golden brown. Cooking times will vary depending on your oven.
Hint: Meal prep ahead of time by chopping your vegetables. Store them in an airtight container until you're ready to roast them!
Variations
One of the great things about roasted vegetables is you can customize them to your liking. Below are some suggestions for variations of Roasted Carrots and Cauliflower, but feel free to get creative and put your own spin on it.
- Spicy - red pepper flakes or cayenne pepper can be added if you want a bit of a kick.
- Cheesy - add grated parmesan cheese on top to add flavor and some calcium.
- Fancy - add feta cheese or goat cheese on top to take this carrot recipe to the next level.
- In a Bowl - make grain bowls or salads with roasted cauliflower and carrots. Toss in another root vegetable like sweet potatoes or butternut squash in the fall or tomatoes and roasted asparagus in the summertime. Add protein - chicken, steak, shrimp, tofu, or beans/lentils. And don't forget a grain - brown rice, quinoa, or a toasted slice of sourdough.
- Kid friendly - if you’re serving kids, lighten up the spices and let them dip it in their favorite dip.
How to Store Roasted Cauliflower and Carrots
Refrigerator: Store leftovers in an airtight container in the fridge for up to 5 days. When ready to eat, reheat on low heat in the oven or in the microwave.
Tip for Roasting Cauliflower and Carrots
- Chop the vegetables into relatively evenly sized pieces to help them cook evenly.
- Arrange the veggies in a single layer on the baking sheet or baking dish. This allows the air in the oven to circulate around the veggies to cook them thoroughly.
- Mix the spices together before pouring over the veggies to get a more evenly distributed seasoning throughout the dish.
- Toss the veggies about halfway through cooking to make sure they cook evenly.
Registered Dietitian tip
Designate a day of the week for chopping vegetables so you have them ready to snack on or to use in recipes like this when dinnertime rolls around. This makes it more likely you will use the vegetables you buy! Habit stack by turning on your favorite playlist or podcast or spend time catching up with a friend during your designated "chopping power hour".
FAQ
While healthy means something different to everyone, Roasted Cauliflower and Carrots is a nutrient-dense and healthy option. This dish contains vitamins A and K, and potassium. Cauliflower is a cruciferous veggie high in fiber and choline. Fiber supports gut health, keeps you full longer, and helps to balance blood sugar levels. The spices in this recipe contain anti-inflammatory antioxidants and lemon juice has vitamin C for your immune system. The olive oil used for cooking contains healthy fats to support brain health and hormone health.
This recipe is also vegan, gluten-free, dairy-free, low carb and has no added sugars.
I find the easiest way to quickly cut cauliflower is to first cut off the stem. Then cut the head of cauliflower in half and then quarters. Then cut out the core and from there you are able to break apart the pieces with your hands or slice them into smaller pieces. I prefer small florets because they bake crispier, but you can break them into whatever size you prefer! Watch how to cut cauliflower for more help.
I love serving this recipe with tahini yogurt sauce or homemade hummus and mediterranean chickpeas for a vegetarian meal. You could also serve them in a grain bowl with quinoa and your favorite protein. Add other oven-roasted vegetables like potatoes, brussels sprouts, cabbage, or broccoli to make a roasted vegetable salad.
Related
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Perfect for Pairing
Here are some recipes to pair with Roasted Cauliflower and Carrots:
LOOKING FOR NUTRITION EDUCATION?
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I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram....I LOVE knowing there’s people out there trying out my recipes! 🙂 IG: @mallorythedietitian
📖 Recipe
Easy Roasted Carrots and Cauliflower (Oven Recipe)
Equipment
- 1 Baking Sheet (or baking dish)
Ingredients
- 1 head cauliflower, cut into florets (or 12 oz precut cauliflower florets)
- 4 large carrots, cut into round pieces
- 2 tablespoon extra virgin olive oil (more as needed)
- ½ teaspoon garlic powder
- 1 teaspoon oregano
- 1 teaspoon paprika
- 1 teaspoon cumin
- ½ teaspoon salt (more to taste)
- ¼ teaspoon pepper
- juice of ½ a lemon
- ¼ cup fresh parsley, chopped (optional)
Instructions
- Preheat oven to 425℉/220°C. Line a rimmed baking sheet with parchment paper and spray with oil. To prep your vegetables, slice the carrots into circular pieces and cut cauliflower into florets.
- Add the cauliflower and carrots in a single layer on the sheet pan and coat with oil.
- In a small bowl, whisk together your spices until well combined.
- Toss the vegetables in the spice mixture making sure each piece is coated.
- Cook veggies in the preheated oven for 25 minutes. Remove from the oven and add the fresh squeezed lemon juice and parsley.
- Put veggies back in the oven and cook for another 5-10 minutes or until the cauliflower is golden brown. Cooking times will vary depending on your oven.
- Hint: Meal prep ahead of time by chopping your vegetables and storing them in an airtight container until you're ready to roast them!
Video
Notes
- Chop the vegetables into relatively evenly sized pieces to help them cook evenly.
- Arrange the veggies in a single layer on the baking sheet or baking dish. This allows the air in the oven to circulate around the veggies to cook them thoroughly.
- Mix the spices together before pouring over the veggies to get a more evenly distributed seasoning throughout the dish.
- Toss the veggies about halfway through cooking to make sure they cook evenly.
- Store leftovers in an airtight container in the fridge for up to 5 days.
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I'm enjoying reading all the great information on your website, and I hope that you keep making such great work. Success should always be with you.
Mallory
Thank you so much!! That means the world to me.
Melanie
I have never thought of roasting the 2 veggies together but it turned out so tasty! I added mine to a bowl with some sesame dressing, chicken, and brown rice. NEver knew I could eat so healthy haha! Thanks for sharing.
Mallory
Thank you so much for taking time to leave a review! It truly means so much to me. 🙂 I'm so happy to hear that you loved this recipe! I love the idea of serving it in a grain bowl like you did. Please let me know if there are any recipes/recipe ideas you want me to share, I love getting ideas from my readers!