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Roasted Frozen Cauliflower {Vegan, Whole30, Keto}

Save time and money by making Roasted Frozen Cauliflower part of your weekly dinner rotation. It’s so easy to whip up this toasty cauliflower for a fast and healthy side dish. 

a plate with colorful roasted cauliflower on a white wooden board

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I think we can all agree that getting a healthy dinner on the table during the week can be a challenge. Take the guesswork out of meal planning and use a secret weapon – frozen veggies!

Frozen cauliflower is bonkers affordable and is cheaper than fresh, even when buying organic. Get ready to learn how simple it is to roast frozen cauliflower.

Buying frozen veggies allows you to enjoy out of season produce at a fraction of the price. Even better, you can stock your freezer, knowing that you’ll still have access to veggies even if you can’t get to the store.

Once you become obsessed with roasting frozen veggies (it’s inevitable when you realize how easy it is), check out this entire guide on how to roast frozen vegetables.

Can You Roast Frozen Cauliflower?

Yes! Roasting frozen cauliflower is pure healthy “fast food”. Someone else already did the washing and chopping. All you need to do is grab a baking sheet, pick some seasoning, and get ready to save a boatload of time and money.

Ready for the best part? You don’t even defrost the cauliflower before you roast it! Related: How to Freeze Cauliflower

2 photos showing the process of how to roast frozen cauliflower

Pro Tips/Recipe Notes

  1. Fully preheat the oven. It is so tempting to start cooking the cauliflower while the oven is preheating, but doing so will give you mushy cauliflower instead of perfectly roasted veg.
  2. Preheat the pan and oil. After the pan has preheated, add some of the oil to the pan and stick it back in the oven for 2 minutes. A hot pan and hot oil will give the cauliflower a jump start on the roasting process.
  3. Don’t crowd the pan! Give the veggies plenty of space to roast. Too much veg all smushed together will cause the water to steam instead of evaporating. Steaming = mushy vegetables. Try using two or even three pans if you want to roast larger batches.
  4. Seasonings: add whole gloves of garlic to roast, parmesan or pecorino, or toss with garlic powder and smoked paprika, or Whole30 Pesto prior to roasting.

More Delicious Recipes Like This

a tray of roasted frozen cauliflower


One serving of Roasted Frozen Cauliflower has 1 WW Freestyle SmartPoints.

a plate with colorful roasted cauliflower on a white wooden board
Print Recipe
5 from 1 vote

Roasted Frozen Cauliflower

Prep Time2 mins
Cook Time20 mins
Total Time22 mins
Save time and money by making Roasted Frozen Cauliflower part of your weekly dinner rotation.


  • 16 oz frozen cauliflower florets {do not defrost}
  • 2 tsp olive oil
  • pinch of salt {optional}


  • Preheat oven to 435 degrees F. Place the pan in the oven while it preheats.
  • Once the oven is up to temp, add the olive oil to the pan (very gently swirling to coat) and put it back in the oven for 2 minutes.
  • Add the cauliflower to the hot pan and bake for 15 minutes. Stir and bake an additional 2-10 minutes depending on the size of the florets and how crispy you like your roasted cauliflower.
  • Sprinkle with a pinch of salt and serve.


If you use parchment or a silpat on the baking dish, preheat the olive oil in the oven in a small dish for 2 minutes. Then pour over the frozen cauliflower in a bowl and mix before adding to the baking sheet.
Nutrition Facts
Roasted Frozen Cauliflower
Amount Per Serving (0.5 cups)
Calories 48 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Sodium 34mg1%
Potassium 339mg10%
Carbohydrates 6g2%
Fiber 2g8%
Sugar 2g2%
Protein 2g4%
Vitamin C 55mg67%
Calcium 25mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

As an Amazon Associate, I earn from qualifying purchases.

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2 comments on “Roasted Frozen Cauliflower {Vegan, Whole30, Keto}”

  1. Yeah, the part where you said once you start roasting veggies you’ll be hooked…was TOTALLY true. I’m addicted and I’m spreading it (there are things that are ok to spread)!!!5 stars