November 2, 2023

Recipe: Roasted Cauliflower With Savory Red Pepper Sauce

Transform cauliflower from boring to bursting with flavor!

roasted Cauliflower with Red Pepper Sauce

Boiling cauliflower is simply a crime.


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But let the healing begin! This recipe transforms it from bland to bursting with flavor. Roasting at high heat brings out cauliflower’s natural sweetness and adds a crispy texture. Top with the savory roasted red pepper sauce, almonds and parsley. Talk about redemption!


  • 1 head cauliflower, cut into small florets
  • 2 tablespoons extra virgin olive oil
  • 1/4 teaspoon plus 1/8 teaspoon kosher salt
  • 1/4 teaspoon plus 1/8 teaspoon freshly ground black pepper
  • 1/8 teaspoon crushed red pepper flakes
  • 1 red bell pepper
  • 1/4 cup sliced almonds
  • 1 small clove garlic
  • 2 tablespoons 0% Greek yogurt
  • 1/4 cup fresh flat-leaf parsley leaves, torn


  1. Heat oven to 425 F.
  2. On a rimmed sheet pan, toss together the cauliflower, oil, 1/4 teaspoon of the salt, 1/4 teaspoon of the pepper and the red pepper flakes, then spread into a single layer. Cut the bell pepper in half and remove the seeds. Place on the pan, cut sides down. Roast until bell pepper is tender and cauliflower is tender and caramelized, 30 to 35 minutes.
  3. Meanwhile, in a small skillet, toast the almonds until golden brown, 3 to 5 minutes.
  4. Let bell pepper cool for a few minutes, then put it into a food processor along with the garlic. Puree. Add the yogurt, and remaining 1/8 teaspoon salt and 1/8 teaspoon pepper. Puree until creamy.
  5. Serve the cauliflower topped with the red pepper sauce, almonds and parsley.

Ingredient health benefits

  • Cauliflower: Broccoli’s lighter cousin has more to it than you’d expect. Cauliflower is a great way to get your vitamin C, which supports your immune system, and vitamin K, which keeps your heart and bones healthy.
  • Extra virgin olive oil: This popular cooking oil comes with many perks. Among its selling points, extra virgin olive oil (or EVOO) can help fight inflammation, viruses, bacteria, fungi and tumor growth.
  • Red bell peppers: A treasure trove of nutrients, red bell peppers are loaded with vitamins and minerals — like vitamins A and E, potassium and manganese. The pigments that give the peppers their bright red color also support brain health, and their high fiber content is good for your gut.
  • Almonds: A little nut with a lot to give. In addition to being high in calcium and antioxidants, almonds are a great source of “healthy” fats that promote good cholesterol and lower bad cholesterol.
  • Greek yogurt: With twice the amount of protein as traditional yogurts, Greek yogurt will help fuel your body while leaving your stomach more satisfied. It’s also full of calcium, which keeps your bones strong and your teeth smiling.
  • Black pepper: Did you know this flavor enhancer is also a nutrition enhancer? Black pepper has a compound that helps your body more readily absorb essential nutrients, like iron. It can also lower inflammation.

Nutrition information (per serving)

Makes 4 servings

Calories: 163
Total fat: 10.4 g
Saturated fat: 1.3 g
Protein: 6.1 g
Carbohydrate: 14.8 g
Dietary fiber: 5 g
Sugar: 6.1 g
Added sugars: 0 g
Cholesterol: 0 mg
Sodium: 291.6 mg


— Recipe courtesy of Sara Quessenberry for Cleveland Clinic Wellness.

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