Roasted Broccoli and Cauliflower (Oil-Free)

Name: Roasted Broccoli and Cauliflower (Oil-Free)
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Ingredients: 3 Medium Broccoli Crowns; 1 Head Cauliflower; 4 Cloves Garlic; 2 Teaspoons Red Pepper Flakes; Salt & Pepper (to taste)

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This oil-free roasted broccoli and cauliflower is crispy and flavorful. Lightly seasoned with salt and red pepper flakes, this dish will become your new go-to side dish.

A plate of roasted broccoli and cauliflower.

Broccoli and cauliflower are two popular vegetables, but many people have horrifying memories of mushy broccoli and bland cauliflower. Not anymore!

This roasted broccoli and cauliflower is crispy and delicious. And you don't need any oil!

If you're looking for an easy way to make flavorful, oil-free roasted vegetables, this recipe is for you!

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Why I love this Oil-Free Roasted Broccoli and Cauliflower
How to roast vegetables without oil
Ingredient Notes
How to Make Roasted Broccoli and Cauliflower
Serving Suggestions
Frequently Asked Questions
Recipe Prayer
Related Recipes
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Why I love this Oil-Free Roasted Broccoli and Cauliflower

Dietary needs - this recipe is dairy-free, plant-based, oil-free, gluten-free, and sugar-free
Easy to make - it's SO easy to make this roasted broccoli and cauliflower recipe, there's just a few simple ingredients
Great for meal prep - I make a batch of this broccoli and cauliflower just about every week. I keep it on hand so no matter what I have a vegetable to eat
Nutrient dense - everyone knows that vegetables are good for you. But broccoli and cauliflower both boast some special nutritional benefits

How to roast vegetables without oil

Use a strategic amount of liquid

The key to any oil-free cooking is using a strategic amount of liquid (water or broth).

You need some liquid to prevent the vegetables from burning. But you don't want too much liquid, or else you'll just steam the vegetables instead of roasting them.

When roasting vegetables oil-free, my tried-and-true method is to rinse the veggies in water and then pat them somewhat dry.

Rinsing adds the water we need to avoid burning. Patting them somewhat dry prevents pools of water that will steam the vegetables in the oven without browning them.

The best method to do this is by placing your chopped vegetables in a colander and rinsing them in the sink.

Avoid sprinkling water on the vegetables after placing them on the tray. I find that this creates pools of water and the vegetables end up too soft.

Stir only once or twice

Over stirring will prevent your vegetables from browning.

Browning will only take place when the vegetables sit undisturbed for a longer period of time.

Avoid stirring until you see browning on the top or bottom side of your vegetables (depending on if your oven primarily heats from the bottom or top).

Ingredient Notes

Broccoli and Cauliflower: in this recipe I have you roast the broccoli and cauliflower together, but you can very easily make this dish with just one of the two. I do it all the time!
Garlic: Fresh garlic is preferable here, but I've made this many times with freeze dried garlic and it ends up just as delicious. Garlic powder also works, but the powder makes the veggies grainy.
Red Pepper Flakes: If you don't like spice, you can omit the red pepper flakes. But I find that just a hint of spice adds so much depth to this dish.
Salt & Pepper: apply liberally!

How to Make Roasted Broccoli and Cauliflower

Step 1. Preheat the oven to 425°F.

Step 2. Chop the broccoli crowns and cauliflower head into bite-sized pieces and thinly slice the garlic cloves.

Step 3. Rinse the chopped broccoli and cauliflower under cold water. Pat dry, leaving the veggies slightly damp but not wet.

Step 4. Place the broccoli and cauliflower on separate baking sheets. Sprinkle the sliced garlic, red pepper flakes, salt, and pepper evenly over the broccoli and cauliflower. Toss lightly.

Step 5. Place the trays in the oven. Roast for 20-30 minutes (the cauliflower will be closer to 30), stirring every 10 minutes, when you see browning start to occur. Remove when the veggies are slightly browned. Enjoy!

Serving Suggestions

I eat this oil-free roasted broccoli and cauliflower with just about anything. It is a great neutral side that pairs well with so many recipes. Here are some of my favorites (all oil-free!)

Pasta. My lentil bolognese with linguine needs a good side of veggies. Or other bean & pasta dishes like my vegan Cincinnati chili (Skyline!) or vegan spaghetti & meatballs.

Tofu. Any standalone tofu recipe, like panko crusted tofu or pesto tofu, would pair so well with roasted veg.

Tacos. Or taco recipes like my go-to tempeh tacos or ever popular mushroom tacos.

Frequently Asked Questions

Broccoli & Cauliflower Nutrition

Both broccoli and cauliflower are in the cruciferous family. Cruciferous veggies like broccoli, cauliflower, kale, or cabbage have some amazing gut-healing and inflammation-fighting properties

These vegetables contain a phytonutrient that leads to the activation of our immune system. Every time you eat broccoli and cauliflower you promote the unlocking of your immune defense.

The antioxidants present in broccoli and cauliflower also provide cancer-fighting properties.

Plus broccoli and cauliflower are filled with fiber, one of the most important nutrients for your health.

Why aren't the veggies getting brown?

If you notice your veggies aren't browning, you probably did not dry them enough before roasting. If this is happening, turn your oven up to 450.

Recipe Prayer

Lord thank you for giving us food that heals our bodies, food that fights for us like You fight for us. Keep us safe and healthy as we nourish our bodies with Your creation. Amen.

Want more broccoli and cauliflower in your life? I do. Check out these other recipes using those delicious veg:

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