Crispy Baked Sweet & Sour Cauliflower

Crispy Baked Sweet and Sour Cauliflower

My Crispy Baked Sweet and Sour Cauliflower is a lightened up, vegetarian dish with classic Asian flavors. 

Course Appetizer, Entree
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4
Calories 270 kcal
Author The Foodie Physician


  • 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 from Canada
  • 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

US Customary - Metric


  1. Preheat oven to 450°F. Coat a baking sheet with the olive oil.
  2. 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.
  3. 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.
  4. 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.
Nutrition Facts
Crispy Baked Sweet and Sour Cauliflower
Amount Per Serving
Calories 270 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Cholesterol 4mg 1%
Sodium 895mg 37%
Potassium 669mg 19%
Total Carbohydrates 47g 16%
Dietary Fiber 6g 24%
Sugars 18g
Protein 9g 18%
Vitamin A 1.2%
Vitamin C 84.3%
Calcium 16.9%
Iron 9%
* Percent Daily Values are based on a 2000 calorie diet.