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Whole Roasted Cauliflower with Curry and Yogurt Sauce

This delicious whole roasted cauliflower with curry and yogurt sauce is packed with flavor! A combination of curry, turmeric, honey and olive oil coat the cauliflower adding a spicy flavor. Then, it is roasted in the oven for a crispy texture and served with a lemon mint sauce. It is easy to prepare and It makes a fantastic low calorie, low carbohydrate side dish. The baked head of cauliflower can also serve as a tasty vegetarian main course meal. 

Whole Roasted Cauliflower with Curry and Yogurt Sauce Pin

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What Ingredients will I need for the Whole Roasted Cauliflower Recipe?

For the Roasted Cauliflower

For the Yogurt Sauce 

  • ½ cup plain Greek yogurt
  • 2 tablespoons chopped fresh mint 
  • 1 1/2 tablespoons of lemon juice

Ingredients for yogurt sauce.

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How do I make the Roasted Head of Cauliflower?

This delicious low calorie and low carbohydrate recipe comes together in just a few simple steps. Here is what you will need to do to prepare it.

Step 1: Prepare the Cauliflower

Start off by preheating the oven to 450 degrees Fahrenheit. Prepare an oven safe baking dish with cooking spray and set aside. Then, wipe off the cauliflower and remove any dirt if necessary. Remove the largest green leaves from under the cauliflower. Place the prepared cauliflower in the prepared baking dish with the stem side down.

Pro Tip: It’s important not to rinse the cauliflower under running water as the added moisture will prevent the cauliflower from crisping in the oven.

Cauliflower and red onion on a cutting board with a Chef's knife.

Step 2: Prepare the Marinade

Finely chop the red onion and place it into a small bowl. Then, add in the olive oil, honey, curry powder, turmeric powder, salt and pepper. Whisk it together until it is well combined. Using a spatula, pour the curry mixture and spread all over the cauliflower. 

Clear glass bowl with curry marinade.

Step 3: Bake the Head of Cauliflower and Prepare Yogurt Sauce

Bake the cauliflower with the curry sauce for 30 minutes on the center rack in the oven at 450 degrees Fahrenheit.  While cauliflower is baking, prepare the sauce by combining yogurt, lemon juice and chopped mint in a small bowl, then set aside.

Cauliflower with curry sauce topped with red onions in a blue bowl.

Step 4: Remove from oven, serve and enjoy!

When the cauliflower is done baking, you can verify it is done by inserting a knife in the main stem. If it’s still firm, continue cooking for additional 5 minutes. Remove from the oven and allow to cool for five minutes. Use a sharp knife to cut into 4 wedges. Garnish with fresh parsley and serve with yogurt sauce.

Whole Roasted Cauliflower with Curry and Yogurt Sauce.

How can I store the leftovers?

The roasted cauliflower can be stored in an airtight container in the refrigerator for up to four days. It makes a delicious lunch and can be eaten cold. It can not be placed in the freezer.

Plate with roasted curried cauliflower and a head of curried cauliflower in the background.

Overhead view of whole roasted head of cauliflower.

Whole Roasted Cauliflower with Curry and Yogurt Sauce

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Course: Main Course
Cuisine: Indian
Keyword: Whole Roasted Cauliflower
Prep Time: 15 minutes
Cook Time: 30 minutes
Servings: 4
Calories: 92kcal

Ingredients

For Cauliflower:

  • 1 large cauliflower about 1 kg or 2 lbs
  • 1/4 cup olive oil
  • 2 teaspoons honey
  • 1 ½ teaspoons curry powder
  • 1 ½ teaspoons turmeric powder
  • 1 small red onion diced
  • 1 teaspoon salt
  • Freshly ground pepper to taste
  • 2 tablespoons fresh chopped parsley

For Yogurt Sauce:

  • ½ cup plain Greek yogurt
  • 2 tablespoons chopped fresh mint
  • 1 1/2 tablespoons fresh lemon juice

Instructions

For Cauliflower:

  • Preheat the oven to 450 ° Fahrenheit. Prepare a baking dish with cooking spray and set aside.
  • Wipe off the cauliflower and remove any dirt if necessary. Remove the largest green leaves from under the cauliflower. It’s important not to rinse the cauliflower under running water as the added moisture will prevent it from crisping in th oven.
  • Place the cauliflower in the prepared baking dish stem side down.
  • Finely dice the onion and place it into a small bowl. Add the olive oil, honey, curry powder, turmeric, diced red onion, salt and pepper to the bowl. Mix until well combined.
  • Using a spatula, pour the curry mixture over the cauliflower and spread it until the entire head is covered.
  • Bake for 30 minutes in the center of the oven. You can verify if the cauliflower is done by inserting a knife in the main stem. If it’s still firm, continue cooking for 5 minutes.
  • Remove from the oven, allow to cool for 5 minutes, then cut into 4 wedges. Garnish with fresh parsley, if desired.
  • Serve with yogurt sauce

For Yogurt Sauce:

  • While the cauliflower is roasting, prepare the sauce.
  • Finely chop the fresh mint. Add it to a small bowl with yogurt and lemon juice. Whisk until well combined.

Notes

Leftovers:
  • Will keep up to 4 days in the fridge in an airtight container. 
  • The next day you can eat it cold it’s just as good.
  • Do not freeze.

Nutrition

Calories: 92kcal | Carbohydrates: 15g | Protein: 6g | Fat: 2g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 1mg | Sodium: 769mg | Potassium: 567mg | Fiber: 4g | Sugar: 8g | Vitamin A: 317IU | Vitamin C: 75mg | Calcium: 84mg | Iron: 2mg
Recipe Rating