Everything Bagel Roasted Cauliflower (Crispy, Easy, and Keto-Friendly!)
🥦 Introduction
Why Everything Bagel Cauliflower is the New Favorite
Cauliflower has long been a beloved ingredient in Mediterranean cuisine, where it was often boiled, stewed, or sautéed with spices. But in the 2010s, with the explosion of plant-based and low-carb eating trends, roasted cauliflower began dominating health-conscious kitchens across the globe. Its ability to crisp up and carry flavor made it a perfect blank canvas for creative seasoning.
Enter: Everything Bagel Seasoning.
First popularized by Trader Joe’s and then championed by food bloggers and TikTok influencers, this zesty blend of sesame seeds, poppy seeds, dried garlic, onion, and sea salt transformed from a bagel topping into a pantry must-have. The combination of textures and umami-rich flavors pairs incredibly well with roasted cauliflower, creating a dish that’s simple, bold, and addictive.
Now, Everything Bagel Roasted Cauliflower is more than just a viral hit—it’s a staple for those who crave flavor without the fuss.
From Bagels to Veggies: A Seasoning Revolution
Why has this combo taken off so quickly? Because it checks every box:
Combines crunch, umami, and a low-carb punch
Naturally vegan, keto-friendly, and gluten-free
Requires minimal ingredients and effortless prep
Delivers a restaurant-style flavor at home
This flavorful side dish has found loyal fans in the USA, India, UK, Canada, and beyond. Rounding out the top 10 consumers of cauliflower-based dishes are Germany, Australia, Israel, South Africa, Netherlands, and France.
🛠 What You’ll Need
Essential Tools
Creating perfectly roasted cauliflower starts with the right tools. You don’t need a fancy kitchen setup, just a few reliable items that make the process smoother and more efficient:
Baking sheet – A large, rimmed sheet ensures even roasting and airflow around each floret.
Parchment paper – Helps prevent sticking and makes cleanup quick and easy.
Mixing bowl – For tossing cauliflower with oil and seasoning.
Silicone spatula or wooden spoon – Ideal for coating florets evenly.
Chef’s knife – Essential for cutting the cauliflower into bite-sized pieces.
Want to get even crispier results? Consider using an air fryer. It reduces cook time and adds extra crunch without extra oil.
👉 Looking to upgrade your roasting game? Check out our guide to Sheet Pan Chili Ginger Orange Chicken and Broccoli Recipe for pro tips and recommendations.
Optional Add-Ons for Advanced Prep
If you’re meal prepping or cooking for a crowd, these extras can make life easier:
Air fryer – For quicker, crispier results with less oil.
Salad spinner or colander – Helps remove excess moisture from cauliflower for optimal browning.
Storage containers – Airtight options keep leftovers fresh for up to 4 days.
With these simple tools on hand, your Everything Bagel Cauliflower will come out perfectly seasoned and irresistibly crispy every time.
🥣 Ingredients
Base Ingredients
You only need three main ingredients to create the bold, crispy deliciousness that is Everything Bagel Roasted Cauliflower. These pantry-friendly staples make it easy to whip up a flavorful, low-carb side dish any night of the week.
1 head of cauliflower, cut into bite-sized florets
2 tablespoons olive oil – helps crisp the edges while keeping things heart-healthy
1½ tablespoons everything bagel seasoning – the star of the show, packed with texture and umami
This simple combination transforms everyday cauliflower into a standout dish. The olive oil promotes caramelization while the everything bagel seasoning adds that signature crunch and savory hit. This recipe is perfect if you’re looking for Vegan Everything Bagel Cauliflower or want a low-effort dish that checks both the keto and gluten-free boxes.
Optional Toppings & Substitutions
Want to take things up a notch or need some ingredient swaps? Here are ideas to personalize your dish:
Avocado oil – swap for olive oil if you prefer a higher smoke point or a more neutral flavor
Nutritional yeast – adds a cheesy, nutty flavor while keeping it vegan
Chili flakes or smoked paprika – give the dish a subtle heat or smoky twist
Lemon zest – brightens up the flavor with a pop of acidity
Parmesan cheese – not vegan, but adds a salty umami kick for those who include dairy
You can also experiment by combining everything bagel seasoning with other spices like cumin or za’atar for a global flavor twist.
👉 For another no-fuss, veggie-forward favorite, try our Buffalo Chicken Salad — a spicy, high-protein meal that’s perfect for lunch or dinner.
👨🍳 Instructions
Oven Roasting Method
Roasting cauliflower to golden perfection is incredibly easy and only takes about half an hour. Here’s how to make sure your florets come out crispy and flavorful every time:
Preheat your oven to 425°F (220°C). A hot oven ensures the cauliflower caramelizes instead of steaming.
Prepare a baking sheet with parchment paper for easier cleanup and better crisping.
Cut your cauliflower into even, bite-sized florets. Uniform sizes help everything roast evenly.
In a large mixing bowl, toss the florets with 2 tablespoons of olive oil until evenly coated.
Sprinkle on 1½ tablespoons of everything bagel seasoning and toss again until every piece is seasoned.
Spread the cauliflower in a single layer on the baking sheet, leaving space between pieces to encourage browning.
Roast for 25–30 minutes, flipping halfway through, until edges are crisp and golden brown.
The result? A tray full of perfectly crunchy, savory florets with bold everything bagel flavor.
Air Fryer Option for Extra Crisp
Prefer an air fryer? No problem. This method yields even crispier results in less time:
Preheat the air fryer to 400°F.
Toss and season the cauliflower as instructed above.
Place in a single layer in the basket—don’t overcrowd.
Air fry for 15–18 minutes, shaking halfway through.
The air fryer version is especially great for small batches or when you want a faster cook time with maximum crunch.
🧪 Nutrition Score
Nutritional Benefits
Everything Bagel Roasted Cauliflower isn’t just flavorful—it’s packed with nutrition. Each serving brings you a combination of fiber, vitamins, and healthy fats, making it a go-to for low-carb, keto, and vegan eaters alike.
Here’s what you’re getting in roughly one serving (about 1 cup):
Calories: ~110
Fat: ~8g (from heart-healthy olive oil and seeds)
Carbohydrates: ~6g
Fiber: ~2.5g
Protein: ~3g
Sugar: <1g
Gluten: 0g (naturally gluten-free)
The base—cauliflower—is rich in vitamin C, vitamin K, and antioxidants, while the everything bagel seasoning adds sesame seeds and poppy seeds, which bring magnesium, zinc, and healthy fats into the mix.
Why It Fits Low-Carb & Vegan Diets
Whether you’re on a keto meal plan, going dairy-free, or just trying to cut processed foods, this dish is a great choice:
Keto-friendly: Low in carbs and sugar, high in flavor and fats.
Vegan: Contains no animal products.
Paleo-compatible (with seed- and oil-conscious modifications).
Whole30-approved if using compliant oil and seasoning without additives.
This recipe delivers crunch and satisfaction without relying on breading, dairy, or processed ingredients.
👉 Want more clean, macro-balanced recipes? Don’t miss our Crunchwrap Casserole—a hearty, family-friendly meal that’s perfect for dinner.
🍽 Serving & Storage
Best Ways to Serve It
Everything Bagel Roasted Cauliflower is a flexible side dish that works in a variety of meals. Its savory, crunchy profile makes it easy to pair with everything from proteins to grain bowls.
Here are some crowd-pleasing serving ideas:
As a side dish with grilled chicken, salmon, or tofu
With dips like hummus, vegan tzatziki, or tahini drizzle
In grain bowls alongside quinoa, lentils, or couscous
Topped with microgreens or sliced radishes for a restaurant-style touch
Wrapped in lettuce leaves or pitas for a low-carb snack or wrap
Its ability to play nice with multiple cuisines makes it ideal for weeknight dinners, potlucks, or as a meal-prep favorite.
How to Store & Reheat
Got leftovers? Here’s how to keep them tasting fresh:
Storage: Let cauliflower cool completely, then store in an airtight container in the refrigerator. It stays crisp for up to 4 days.
Reheating: Reheat in an oven at 375°F for 10 minutes or air fryer for 5–7 minutes to restore its crispiness.
Avoid microwaving if possible, as it can make the cauliflower soggy.
You can also repurpose leftovers in creative ways—try mixing them into scrambled eggs, adding to a wrap, or tossing into a warm grain salad.
👉 For a refreshing, flavor-packed side that complements this dish, explore our Asian Cucumber Salad
🔄 Variations
Cauliflower Steaks & Whole Roasts
If you’re looking to upgrade presentation or make this dish the centerpiece of a meal, turning your cauliflower into steaks or a whole roast is a game-changer.
Cauliflower steaks: Slice a whole head into ¾-inch vertical slabs. Brush with olive oil and sprinkle with everything bagel seasoning. Roast at 425°F for 30–35 minutes, flipping once, until crisp on the outside and tender inside.
Whole roasted cauliflower: Coat an entire trimmed head with oil and seasoning, wrap loosely in foil, and roast at 400°F for 50–60 minutes. Remove foil for the final 10–15 minutes to crisp up the outside.
These elegant versions are ideal for dinner parties or when you want a dramatic plant-based entrée.
Casseroles, Bites & More
Want bite-sized or make-ahead options? These variations keep it fun and functional:
Everything Bagel Cauliflower Bites: Cut florets small, air fry until golden, and serve as finger food or party snacks.
Cauliflower casserole: Toss roasted florets with shredded cheese and a splash of cream, then bake until bubbly for a low-carb, cheesy side.
Topped with fried eggs or avocado: A brunch-ready twist that’s both satisfying and nutrient-dense.
Tossed into pasta or grain bowls: Adds texture and bold flavor without extra effort.
These Everything Bagel Cauliflower Bites, Casseroles, and Steaks offer variety and flexibility to match your mood, diet, or occasion.
👉 For more bold veggie spins, try our Broccoli and Mushroom Stir Fry Recipe—a quick, nutritious option packed with umami.
❓ Frequently Asked Questions
What is everything bagel seasoning made of?
Everything bagel seasoning is a savory mix traditionally made from:
Sesame seeds (white and black)
Poppy seeds
Dried minced garlic
Dried minced onion
Sea salt flakes
The blend adds texture and bold flavor with no need for additional spices. You can make your own or buy pre-mixed versions at stores like Trader Joe’s, Whole Foods, or online.
Can I use frozen cauliflower for roasting?
Yes, you can! But with one key tip: thaw and pat dry thoroughly. Excess moisture can cause the florets to steam instead of crisp, resulting in a softer texture. Spread them out in a single layer and roast at a slightly higher temperature (around 450°F) for a better finish.
How do I make roasted cauliflower crispy?
Crispy perfection comes from these steps:
High heat: Roast at 425–450°F.
Space it out: Don’t overcrowd the pan—leave gaps between florets.
Dry it well: Moisture is your enemy. Make sure florets are dry before seasoning.
Flip halfway: Turn the cauliflower for even browning on both sides.
Is everything bagel roasted cauliflower keto-friendly?
Absolutely! With only ~6g of net carbs per serving and high-fat content from olive oil and seeds, it fits perfectly into keto, paleo, and low-carb plans. Plus, it’s naturally free of grains, gluten, and dairy.
👉 Pair it with a high-protein main like our Buffalo Chicken Salad for a bold, satisfying meal.
❓ Frequently Asked Questions
What is everything bagel seasoning made of?
Everything bagel seasoning is a savory mix traditionally made from:
Sesame seeds (white and black)
Poppy seeds
Dried minced garlic
Dried minced onion
Sea salt flakes
The blend adds texture and bold flavor with no need for additional spices. You can make your own or buy pre-mixed versions at stores like Trader Joe’s, Whole Foods, or online.
Can I use frozen cauliflower for roasting?
Yes, you can! But with one key tip: thaw and pat dry thoroughly. Excess moisture can cause the florets to steam instead of crisp, resulting in a softer texture. Spread them out in a single layer and roast at a slightly higher temperature (around 450°F) for a better finish.
How do I make roasted cauliflower crispy?
Crispy perfection comes from these steps:
High heat: Roast at 425–450°F.
Space it out: Don’t overcrowd the pan—leave gaps between florets.
Dry it well: Moisture is your enemy. Make sure florets are dry before seasoning.
Flip halfway: Turn the cauliflower for even browning on both sides.
Is everything bagel roasted cauliflower keto-friendly?
Absolutely! With only ~6g of net carbs per serving and high-fat content from olive oil and seeds, it fits perfectly into keto, paleo, and low-carb plans. Plus, it’s naturally free of grains, gluten, and dairy.
👉 For a plant-based protein-packed companion, consider our Tofu Meatballs—crispy, flavorful, and 100% plant-based.
✅ Conclusion
Final Thoughts
If you’re searching for a flavorful, crowd-pleasing, and diet-friendly dish, Everything Bagel Roasted Cauliflower checks every box. It’s:
Crispy and bold, thanks to that iconic seasoning blend
Quick and easy to prepare with just a few ingredients
Customizable, whether you’re roasting florets, steaks, or casserole-style
Naturally vegan, keto, and gluten-free
The dish bridges comfort food and clean eating, proving that you don’t need dairy, grains, or heavy sauces to enjoy something truly satisfying.
Whether you’re making this for a casual weeknight dinner, a holiday spread, or meal prepping lunches, it offers restaurant-quality flavor without any fuss.
Try It Tonight!
With simple prep and big flavor, this recipe belongs in every home cook’s rotation. Plus, you’ll love how versatile it is—from snacking on crunchy bites to plating elegant cauliflower steaks.
So go ahead, grab a head of cauliflower, sprinkle on that everything bagel magic, and roast your way to your new favorite veggie dish.
👉 For a refreshing and wholesome side that complements this dish, explore our Asparagus and Brown Rice Salad—a vibrant, nutrient-packed option that’s perfect for spring and summer meals.