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Sweet and Spicy Baked Cauliflower


BEST roasted cauliflower recipe. Tossed in an easy sweet and spicy marinade and baked for 30 min. So good!

I just spent two hours scouring reviews for baby bouncers on Amazon. My eyes ache. Do you guys even know what kind of features these things come with nowadays? I don’t know how I ever made it to adulthood without such luxuries. Built-in sound systems, relaxing vibration patterns, an assortment of dangling toys to entertain the baby, hands-free bouncing – and none of them come in the color I want.

I have to get this right – it’s a gift for my best friend’s first baby. My best friend is pregnant. My best friend is having a baby. I still can’t believe it.

I don’t know the first thing about babies. I’ve never changed a diaper (Hello, Google? it’s me, Jordan.) I like love wine. I say shit and damn and hell sometimes too much. I know she’s way more ready for baby H than I am. But it’s still so hard for me to picture her as a mother. I know that’s just because I haven’t ever seen her in this role before. I know she’s going to be amazing.

It’s hard to imagine. Because to me – playing house with our American Girl dolls seems like yesterday. Getting in trouble for swimming in a flooded ditch seems like yesterday. Terrorizing the neighborhood in her go-cart seems like yesterday. Her moving to Oklahoma seems like yesterday. Church camp. Boyfriends. High school. College. Graduations. Yesterday. Giving my first wedding speech as her Matron of Honor – I know that was just yesterday. I swear it was.

But here we are. Coincidentally, today is her birthday. And the next day is my birthday. It’s been so long since we celebrated together, even though we were born one day apart. Now, she’s a couple of weeks away from bringing a piece of her into the world. And soon, I’ll get to meet meet the magical little person she’s been busy creating.

How lucky am I? I get to watch my best friend change and grow and learn. And she’ll teach me things I didn’t realize I needed to know.

She’s going first. She’s paving this road. And she’s so got this. She’s going to be so good at this. When Baby H comes into the world, she will be surrounded with love and gratitude. She will be supported. She will be encouraged. She will be raised by two of the best people I’ve ever known.

BEST roasted cauliflower recipe. Tossed in an easy sweet and spicy marinade and baked for 30 min. So good!

I was having a hard time deciding what recipe to share before we leave to go camping over the weekend. But then I started thinking of the soon-to-be new parents and how pressed-for-time they will be. This recipe is a game-changer and a life-saver. (Too many hyphens in one sentence? Nah.)

This is one of those recipes you can keep on hand, in the back of your mind. When you see cauliflower on sale. When you have cauliflower that’s on the verge of going bad. Or when you have a mixture of random vegetables in the fridge and you need a solution right now – this is the kind of recipe that saves your ass at hangry dinnertime.

If you make this recipe, be sure to let me know! Leave me a comment or tag me on Instagram!


Sweet and Spicy Baked Cauliflower

BEST roasted cauliflower recipe. Tossed in an easy sweet and spicy marinade and baked for 30 min. So good!

5 from 2 reviews

Keep it simple with this oven-roasted side dish. Cauliflower florets are tossed in an irresistible sweet and spicy marinade and baked until tender.

  • Author:
  • Prep Time: 5 mins
  • Cook Time: 30 mins
  • Total Time: 35 minutes
  • Yield: 4
  • Category: Side


  • 4 cups cauliflower florets
  • 2 Tablespoons maple syrup
  • 2 Tablespoon sriracha
  • 2 Tablespoons olive oil
  • 1/2 Tablespoon tamari or soy sauce
  • 1/2 teaspoon black pepper


  1. Preheat oven to 400º. Line a baking sheet with parchment paper.
  2. In a large bowl (or a Ziplock bag) combine cauliflower and other ingredients – maple syrup, sriracha, olive oil, tamari, and pepper. Mix until the cauliflower is well coated.
  3. Pour the cauliflower onto the baking sheet and place in the oven. Be sure to give the cauliflower “room to breathe.” If the baking sheet is over-crowded, the cauliflower will “steam” and it won’t cook right. If you need to, divide it between 2 baking sheets.
  4. Bake for 30 minutes or until cauliflower is tender.


I recommend serving this over a bed of steaming quinoa or rice.
You can easily incorporate other vegetables with or instead of cauliflower.


  • Calories: 115
  • Sugar: 6.3g
  • Sodium: 349.4mg
  • Fat: 7.1g
  • Saturated Fat: 1.1g
  • Unsaturated Fat: 6g
  • Trans Fat: 0g
  • Carbohydrates: 12.3g
  • Fiber: 2.2g
  • Protein: 2.3g
  • Cholesterol: 0g



  • Miriam Feyga
    October 31, 2017

    Delicious, yet spicy like HELL (((: Even for a little fire eater (:
    Actually, because I live in Israel, I used date syrup instead of maple and Yemenite harisa instead of sriracha.
    Now I see I should’ve used at least 4 times less of that spicy end of my mouth (:
    Thank you, anyway (:

    • thefitchen
      November 1, 2017

      Ha! So sorry this was too spicy for your tastes! I have never tried anything like Yemenite harisa but now I want to! That sounds amazing. <3

  • Eileen
    October 20, 2017

    Deeelish! I tried it on broccoli too-threw in some bacon bits just because………

    • thefitchen
      October 23, 2017

      That’s awesome! I’m so glad you enjoyed. :)

  • Beth Morse
    September 5, 2017

    These were amazing!!! i had no sriracha so i put the tiniest amount of red chilli powder in as im not too great with reeeeally hot things anyway! ill definitely make this again, my mum loved them and have recommended this recipe to friend:-)

  • Patti Buchanan
    July 7, 2017

    My trainer,a vegan,and an inspiration to me, just sent this recipe. I am most anxious to try this using tofu as she suggested.

  • Heather
    June 20, 2017

    Hated veggies my whole life, decided to try a few new roasting recipes and let me say I think I have fallen in love with this flavor combo on cauliflower! Yumm

    How do you recommend storing/reheating?

  • sly311
    June 5, 2017

    What about adding some cubed firm tofu to the mix?

    • thefitchen
      June 6, 2017

      You could certainly give that a try! As long as it’s thoroughly dried, I bet it would crisp up wonderfully.

  • Teresa Saxon
    May 29, 2017

    This was great! I used agave instead of maple syrup. This was great on cauliflower, but was a big hit on chicken wings! I’ll be using this sauce recipe often.

    • thefitchen
      May 31, 2017

      Awesome – I’m glad it works on wings too! So happy you liked it. :)

    • Carol
      November 16, 2017

      ok, chicken wings TOOOOOOOO???? hmmmm, sounds gooood!!!!

      • thefitchen
        November 20, 2017

        This sauce is good on juuuuust about any veggie or meat!

  • Rick Metz
    May 1, 2017

    Thanks for sharing. This was delicious!

  • VideoPortal
    March 29, 2017

    But if consuming less dairy means I m eating more simple vegan recipes like this Maple-Sriracha Roasted Cauliflower, well cheese, don t let the door hit you on the way out.

    • Island Girl
      May 25, 2017

      ***BAMMMM, the DOOR SLAMMED ON YOU!!***
      SO SADDD you didn’t enjoy but as they say…- “TO EACH HIS OWN, SAID THE OLD LADY WHO KISSED THE COW!!”***** We LOVED IT!! if everybody was the same,we’d all be Clones – that’s even scarier say ‘Dolly’ the sheep!

  • Alisa Hill
    March 1, 2017

    I made this recipe tonight for my family. It was very good and a big hit with everyone. It was a bit spicy but we didn’t mind. We will definitely make this again.

    • thefitchen
      March 2, 2017

      Hi Alisa! I’m glad you guys liked this recipe. :) Thanks for your feedback!

  • Linda
    February 4, 2017

    1 word to describe this recipe….delicious!! My new favorite way to eat cauliflower!

    • thefitchen
      February 9, 2017

      Linda! So glad you like this cauliflower recipe! It’s definitely one of my favorites. :)

  • Georgie Moon
    January 30, 2017

    We loved the cauliflower recipe! I had to Google what sriracha was, I’ve never heard of it, I guess you are not from the UK? I had some chilli dipping sauce which I used, it was fine. And I used golden syrup instead of maple syrup which is difficult to find and expensive here. I’ll definitely be making new this dish again.

    • thefitchen
      February 2, 2017

      Ah! That’s funny. I didn’t realize sriracha wasn’t a universal thing – it’s so popular here in the US! I’m glad you were able to modify and that you liked it!

      • Tom
        May 24, 2017

        Sriracha is totally popular in the UK!

  • sylvia
    January 23, 2017

    hi! what can i use instead of sriracha? im not a big fan of spicy :/ i thought to just cut it out but i dont want the cauliflower to b flavorless :/ and about how much is 4 cups cauliflower? i read online that its around 400 grams? thanks :)

    • thefitchen
      January 25, 2017

      Hi Sylvia –

      Instead of sriracha, you could try using barbecue sauce. I’ve never tried it, but it would certainly be milder in spice. 4 cups of cauliflower was about a whole, medium-sized head of cauliflower. From what I see online, that can range from 400-600 grams. The goal is to make sure all of the cauliflower has a nice, light coating of sauce.

  • Kelly
    January 18, 2017

    I made this as a side dish for honey mustard baked chicken last night. Absolutely amazing! It was a little spicy for my kid, so I will use a little less sriracha next time…. All in all, definitely going to become a staple in my house!

    • thefitchen
      January 19, 2017

      Hi Kelly! So glad you liked this cauliflower! Pairing it with honey mustard chicken sounds like a flavor explosion. :D Thanks for commenting!

  • Christina
    January 15, 2017

    I recently became vegan and this recipe or variations of this recipe have been an absolute life saver! My friends probably want me to shut up about it already but, can’t stop, won’t stop! Thank you so much for this simple and satisfying dinner!

    • thefitchen
      January 16, 2017

      Hi Christina –

      I’m so glad to hear that you love this recipe! It’s one of my absolute favorites because you can swap in almost any vegetable! Thanks for sharing your thoughts. :)

  • Ivy Lauren
    January 9, 2017

    Tried these tonight for dinner! Turned out great! Although I accidentally substituted Honey for the Maple Syrup. The taste was still great! Maybe a little more of an asian taste, but still delicious.

    • thefitchen
      January 12, 2017

      Hi Ivy! I’m so glad to hear that you liked the cauliflower! Honey certainly works just fine in place of maple syrup. :) Thanks for sharing!

  • Aparna
    January 2, 2017

    I’m a huge brussel sprouts’ fan! I made this with brussel sprouts (halved )and it was sensational. I used thick sugar beet syrup instead of maple syrup.

    • thefitchen
      January 2, 2017

      Hi Aparna! That’s a great idea… I LOVE brussels sprouts. I bet they were delicious in the sweet and spicy mixture. :)

  • Ansley
    December 3, 2016

    Mine came out burnt! I don’t know what I did wrong! :(

    • thefitchen
      December 4, 2016

      Hi Ansley! I’m sorry to hear that the recipe didn’t work for you! We’ve made this several times and never had it turn out burnt. Granted, every oven is a little different. Perhaps try cooking 25º lower or for 5 minutes less?

    • Tiffany
      January 4, 2017

      Your not the only one!
      Crazy, next time I will change the recipe, so I don’t burn mine.

      • thefitchen
        January 6, 2017

        Hi Tiffany! I’m sorry to hear that yours turned out burnt, too. Hopefully if you decrease the heat or cook time slightly, it will turn out fine next time. Like I said, we’ve never had a problem with ours burning, but every oven is different!

        • Megan
          April 26, 2017

          Lower quality EVOO’s smoke point (when it burns) is around 320 degrees so that may be the issue! Try it with avocado oil or a higher quality EVOO?

  • Helena Zubkow
    November 21, 2016

    Omg, yum!!! This came out sooooo good. I’ll definitely be making it again. Thanks for the tasty recipe!

    • thefitchen
      November 21, 2016

      Yay! So glad you liked the cauliflower, Helena! Thanks for letting us know. :)

  • Stephanie
    September 7, 2016

    This sounds really good and so simple to do. I love cauliflower and I’m always looking for new ways to prepare it :)

    • thefitchen
      September 7, 2016

      If you’re a cauliflower fan, you will definitely love this recipe! One of my absolute favorite ways to eat it. :)

  • Shane
    September 4, 2016

    Great all around, go to recipe. I had a head of cauliflower in the fridge that I was wondering how to use it. It got put to good use.
    BTW, reading your blog, it looks like your b-day is 09/03. If so, just know that all of the worlds greatest, most beautiful, highly intelligent world changers are born on this day. Can you tell it’s my b-day too? :-)

    • thefitchen
      September 6, 2016

      Hi Shane –

      Nice! I’m glad you liked the recipe. It’s definitely one to keep in mind for quick, easy dinners. And yes… You are exactly right! There’s something special about those September 3rd babies. :)

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