My Crispy Baked Sweet and Sour Cauliflower is a lightened up, vegetarian dish with classic Asian flavors.
My parents cooked almost everyday when I was growing up but when we did order takeout, it was usually Chinese food. Some of our favorite dishes were chicken lo mein, fried rice, eggplant with garlic sauce, crispy shrimp with walnuts, and sweet and sour chicken.
My Crispy Baked Sweet and Sour Cauliflower is reminiscent of those dishes that I loved as a kid. But my version is a lot lighter and it’s so easy to make at home!
To coat the cauliflower, I make a quick soy sauce-based sauce on the stove that I season with aromatics like ginger and garlic. My secret ingredient for the sauce? 100% pure maple syrup.
Maple syrup- a natural sweetener
Maple syrup has a unique flavor that makes it perfect for use in both sweet and savory dishes like this one. It can be used as replacement for other sweeteners in a variety of desserts and baked goods, such as pies and cakes.
The natural sweetener also adds depth and complexity to a wide range of entrees, and can be used as an ingredient in glazes, rubs or barbecue sauces for poultry, meat, seafood or vegetables. The rich maple flavor complements the savory Asian flavors in this sauce perfectly and it thickens it as well.
100% pure maple syrup is a natural sweetener that is derived directly from the sap of the maple tree. When consumed in moderation, it can be part of a healthy diet.
Using cauliflower as the star of the dish instead of meat is a great way to incorporate more nutritious vegetables into your diet. And instead of deep-frying the florets, I bake them instead. To recreate that crispy texture, I dip the cauliflower in a simple batter and then bake them at a high temperature in the oven, flipping them halfway through.
Once the cauliflower is baked, I toss it quickly with the sauce and then put it back in the oven for a few minutes. That’s when the magic happens and the sauce caramelizes. The result is a sweet, sticky glaze that perfectly coats the florets. Yum!
Once you toss the cauliflower with the sauce, it won’t stay crispy for long so I recommend digging in right away. Alternatively, instead of tossing the cauliflower with the sauce, you can serve the sauce on the side for dipping. You can’t go wrong either way!
More tasty Asian recipes
- Air Fryer General Tso's chicken
- Miso Maple Glazed Salmon
- Asian Crispy Cauliflower Tacos
- Chicken Teriyaki
- Sheet Pan Sweet Chili Salmon and Veggies
- Miso Roasted Brussels Sprouts
- Crispy Tofu Banh Mi
Did you try this recipe? If so, please leave a review below. I love hearing from you! ⭐⭐⭐⭐⭐
Crispy Baked Sweet and Sour Cauliflower
- 1 tablespoon olive oil
- 1 cup flour (I used white whole wheat)
- ½ teaspoon baking powder
- ½ teaspoon salt
- 1 cup milk, any type
- 1 head cauliflower cut into florets
- ¼ cup low sodium soy sauce (can use gluten-free soy sauce)
- ¼ cup 100% pure maple syrup
- 2 tablespoons rice vinegar
- 1 teaspoon grated ginger
- 1 teaspoon grated garlic
- ½ teaspoon sesame oil
- Pinch chili flakes
- 2 teaspoons cornstarch
Garnishes: Sliced scallions and sesame seeds
- Preheat oven to 450°F. Coat a baking sheet with the olive oil.
- Whisk the flour, baking powder, and salt together in a large bowl. Whisk in the milk until a smooth batter forms. Dip the cauliflower florets into the batter until coated and shake off any excess. Place the florets on the prepared baking sheet in a single layer. Bake in the oven for 15 minutes, flipping them halfway through.
- While cauliflower is baking, stir the soy sauce, maple syrup, rice vinegar, ginger, garlic, sesame oil and chili flakes together in a small saucepan. Bring to a boil then reduce to a simmer. Simmer for 5 minutes. Stir the cornstarch together with 2 tablespoons cold water in a small bowl. Pour the mixture into the sauce and cook another minute or two until thickened. Remove from heat.
- Pour the sauce over the cauliflower and toss to combine (alternatively you can serve the sauce on the side). Return the pan to the oven and cook another few minutes until the sauce starts to caramelize. Remove from oven. Serve the cauliflower on a bed of rice. Garnish with scallions and sesame seeds.
Tania Mushtaq says
Cauliflower is low in calories (25 calories in 1 cup) so you can easily use it without the fear of gaining weight. Cauliflower is an excellent source of minerals and vitamins. Thank you for sharing delicious recipes
I am used to deep frying the florets to make it crispy. I will definitely try your method of baking the florets, before mixing them with the sauce. Thank you Sonali for the recipe. It will save on calories and oil.
I am used to deep frying the florets, to make it crispy. I am definitely going to try your method of baking the florets and then coating it with the sauce.
Thank you Sonali, for your recipe. It saves calories and oil too.
Evelyn Carter says
This is perfect for lunch. Would you know if it would be okay to pack it and reheat in the microwave? I'm thinking of making it to bring to work since it's easy to make and eat.
I still have yet to try baking with cauliflower--this looks super good!