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Sweet and Sour Cauliflower
4.6 from 21 votes

Sweet and Sour Cauliflower

An easy meatless dinner recipe made with cauliflower and a tasty sweet and sour sauce.

Prep Time
15 mins
Cook Time
25 mins
Total Time
40 mins
Servings: 4
Calories: 180 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 1 small cauliflower cut into bite-sized florets, head
  • 1 tablespoon soy sauce (or tamari or coconut aminos)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 2 tablespoons avocado oil (or olive oil)
  • 1/4 cup cornstarch (or arrowroot or tapoioca starch)
  • 1 small red bell pepper diced
  • 1/2 cup pineapple diced
  • 1 cup green onion for garnish, chopped
  • sesame seeds for garnish
For the sauce:
  • 3 tablespoons ketchup
  • 2 tablespoons soy sauce (or tamari or coconuut aminos)
  • 1 tablespoon maple syrup (or cane sugar or brown sugar)
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 1 teaspoon garlic minced
  • 1/2 teaspoon ginger minced
  • 1/4 cup water
  • 2 teaspoons cornstarch (or arrowroot or tapioca starch)

Instructions

    Cup of Yum
  1. Preheat oven to 425°F and line a large baking sheet with parchment paper.
  2. Place cauliflower florets in a large bowl. Add soy sauce, garlic powder, onion powder and avocado oil and toss until well combined.
  3. Add cornstarch to the bowl and toss again until each floret is evenly coated.
  4. Spread the cauliflower out onto the prepared baking sheet in an even single layer. Bake for 15-20 minutes, tossing halfway through until cauliflower starts to brown around the edges. Turn oven to broil and broil for about 3 minutes until edges/top of cauliflower start to get crispy and brown. 
  5. While cauliflower cooks, make the sauce by combining ketchup, soy sauce, maple syrup, vinegar, sesame oil, garlic and ginger in a bowl. Whisk together until combined.
  6. In a separate bowl, add the cornstarch to the water and stir until cornstarch is dissolved. Add the mixture to the sauce and stir again until combined.
  7. Place a large non-stick skillet over medium heat. 
  8. Once hot, add the peppers and pineapple and let cook for 2-3 minutes until just slightly softened. 
  9. Add the prepared sauce, reduce heat to medium-low and simmer while stirring until sauce becomes thick, about 1-2 minutes.
  10. Add cauliflower florets to the skillet, toss well until fully coated in the sauce.
  11. Garnish with chopped green onions and sesame seeds and serve immediately.

Notes

  • *Peppers and pineapple are optional. If not using red pepper and pineapple, skip step 8 and go straight to step #9 adding the sauce directly to the skillet.
  • *Peppers and pineapple are optional. If not using red pepper and pineapple, skip step 8 and go straight to step #9 adding the sauce directly to the skillet.
  • Storing: Leftovers can be stored in an airtight container in the fridge for 3-5 days. Freezing is not recommended. 
  • Leftovers can be stored in an airtight container in the fridge for 3-5 days. Freezing is not recommended. 
  • Reheating: To reheat, add cauliflower to a skillet and cook over medium heat until warmed through. You can also reheat it in a 350F air fryer for 6-8 minutes. 
  • To reheat, add cauliflower to a skillet and cook over medium heat until warmed through. You can also reheat it in a 350F air fryer for 6-8 minutes. 

Nutrition Information

Calories 180kcal (9%) Carbohydrates 25g (8%) Protein 3g (6%) Fat 8g (12%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g (6%) Monounsaturated Fat 5g (25%) Sodium 561mg (23%) Potassium 424mg (9%) Fiber 3g (12%) Sugar 10g (20%) Vitamin A 898IU (18%) Vitamin C 71mg (79%) Calcium 51mg (5%) Iron 1mg (6%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 180

% Daily Value*

Calories 180kcal 9%
Carbohydrates 25g 8%
Protein 3g 6%
Fat 8g 12%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 5g 25%
Sodium 561mg 23%
Potassium 424mg 9%
Fiber 3g 12%
Sugar 10g 20%
Vitamin A 898IU 18%
Vitamin C 71mg 79%
Calcium 51mg 5%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.