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Crispy Baked Sweet and Sour Cauliflower

Crispy Baked Sweet and Sour Cauliflower

The Foodie Physician
My Crispy Baked Sweet and Sour Cauliflower is a lightened up, vegetarian dish with classic Asian flavors. 
4 from 7 votes
Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Course Appetizer, Entree
Servings 4
Calories 270 kcal


  • 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


    • 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.


    Calories: 270kcal | Carbohydrates: 47g | Protein: 9g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 4mg | Sodium: 895mg | Potassium: 669mg | Fiber: 6g | Sugar: 18g | Vitamin A: 60IU | Vitamin C: 69.5mg | Calcium: 169mg | Iron: 1.6mg
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