This Marry Me Cauliflower combines golden roasted cauliflower with a creamy garlic Parmesan sauce, sun-dried tomatoes, Italian seasoning, and a pinch of chili flakes. It takes about 10 minutes to prepare, then the oven does most of the work while you make the sauce.
I roast the cauliflower separately instead of cooking it directly in the sauce. This gives the florets browned edges and a better texture before they are folded into the creamy sauce.
The recipe is inspired by my Marry Me Chicken, but this version uses cauliflower as the main ingredient. Serve it as a low-carb side dish with chicken, steak, or fish, or spoon it over pasta or rice for a simple vegetarian meal.
What Is Marry Me Roasted Cauliflower?
Marry Me Roasted Cauliflower is a vegetarian twist on the classic Marry Me Chicken recipe. Instead of chicken, tender cauliflower florets are roasted until golden and delicious. The creamy sauce, made with sun-dried tomatoes, parmesan cheese, and spices, gives it that same comforting flavor. It’s a great option for vegetarians or anyone looking for a tasty meat-free meal that still satisfies those comfort food cravings.
Why You’ll Love This Recipe
- Roasted instead of boiled: Roasting gives the cauliflower better flavor and texture.
- Creamy homemade sauce: Garlic, Parmesan, and sun-dried tomatoes create a rich sauce without canned soup.
- Easy preparation: You only need about 10 minutes to prepare the ingredients.
- Low in carbohydrates: One serving has approximately 8 grams of net carbs.
- Easy to serve: Pair it with a protein or serve it over pasta, rice, or zucchini noodles.
Ingredients You’ll Need
This cauliflower recipe is super easy to make and requires only a few naturally low-carb ingredients that are easy to find. Here is a list of everything you will need:
For The Roasted Cauliflower
- Cauliflower – Use fresh, firm cauliflower head.
- Olive Oil – Use high-quality olive oil. You can use unsalted melted butter instead.
- Garlic Powder – You can also use onion powder.
- Paprika – Use smoked paprika for a more intense flavor.
- Salt&Pepper – To taste.
For The Marry Me Sauce
- Olive Oil – Use extra virgin olive oil for sautéing the garlic. However, if needed, you can substitute it with other cooking oils like vegetable oil or canola oil.
- Garlic Cloves – Freshly minced garlic gives the sauce its base flavor. Cook it briefly and do not let it brown.
- Italian Seasoning – You can buy it from the store or make it at home using my recipe for homemade Italian seasoning.
- Chili Flakes – Adjust the heat level with more or less chili flakes according to your taste.
- Vegetable broth: Broth loosens the sauce and adds more flavor than water. Use low-sodium broth so you can control the salt.
- Heavy Cream – Adds richness and creaminess to the sauce.
- Sun-Dried Tomatoes – Use store-bought sun-dried tomatoes, chopped into small bits, for a tangy and sweet dish.
- Parmesan Cheese – I used freshly grated parmesan for the best flavor, but pre-shredded parmesan is great, too!
How To Make Marry Me Roasted Cauliflower
Roast the cauliflower and prepare the sauce separately, then combine them shortly before serving. This keeps the cauliflower from becoming too soft while the sauce cooks.
Roast the cauliflower
Rinse the cauliflower and pat dry. Remove leaves, trim the stem, and cut into even florets.
Toss florets with olive oil, garlic powder, paprika, salt, and pepper in a bowl.
Spread on a baking sheet in a single layer for even roasting.
Roast at 425°F for 20-25 minutes until golden and tender.
Make the Marry Me Sauce
Sauté minced garlic in olive oil until fragrant, about 1-2 minutes.
- Add low-sodium chicken broth, and bring to a simmer.
- Mix in heavy cream, seasonings, and sun-dried tomatoes; simmer for 5 minutes to thicken.
- Stir in grated Parmesan until smooth.
Combine Cauliflower and Sauce
- Add roasted cauliflower to the sauce, and stir to coat well.
- Garnish with fresh parsley and serve.
Useful Tips For Making The Best Marry Me Cauliflower
- Pat the cauliflower dry: After rinsing, drying the cauliflower helps the seasoning stick better and ensures it gets crispier when roasted.
- Simmer the sauce: After adding the ingredients, let the sauce simmer for a few minutes. This step allows the flavors to blend and the sauce to thicken slightly. If not enough, you can add more shredded parmesan or use a pinch of flour.
- Sprinkle with toasted nuts: Almonds, pine nuts, or walnuts add a delicious crunch and nutty flavor.
- Top with crumbled, crispy bacon: For an extra savory touch, crispy bacon adds depth and a contrast in textures.
How To Serve
- As a Side Dish: Serve alongside pan seared chicken, steak, stuffed salmon, or parmesan crusted cod for a complete low-carb meal.
- Zoodles: Toss with zucchini noodles for a keto-friendly pasta alternative.
- Cauliflower Rice: Serve over cauliflower rice for a low-carb twist on a classic rice bowl.
- Wrap: Use as a filling for wraps or sandwiches for a quick and easy lunch option.
How To Store
- Fridge: You can store the leftovers of this marry me cauliflower in an airtight container in the fridge for about five days.
- Freezer: Freezing Marry Me Roasted Cauliflower can make it mushy and affect its taste. It’s best enjoyed fresh for the best flavor and texture.
- Reheating: You can reheat it in the microwave or stovetop, but you’ll need to thin it up with a little chicken broth or water.
FAQs to Add
Can I use frozen cauliflower?
Yes, but roast it directly from frozen rather than thawing it first. It may need additional time in the oven and will usually be softer than fresh cauliflower.
Can I prepare it ahead?
You can roast the cauliflower and prepare the sauce separately. Refrigerate both, then reheat the sauce and add the cauliflower shortly before serving.
Can I make Marry Me cauliflower dairy-free?
Full-fat coconut cream can replace the heavy cream, although it will add a noticeable coconut flavor. You will also need a dairy-free Parmesan alternative.
Is Marry Me cauliflower vegetarian?
It is vegetarian when made with vegetable broth and vegetarian Parmesan-style cheese. Make sure the recipe card and instructions do not tell readers to use chicken broth.
More Delicious Cauliflower Recipes
Marry Me Roasted Cauliflower
Description
Ingredients
For the Roasted Cauliflower
- 1 medium head cauliflower about 1½ pounds or 680g
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
For the Marry Me Sauce
- 1 tablespoon olive oil
- 3 garlic cloves finely minced
- 1 teaspoon Italian seasoning
- ¼ teaspoon red pepper flakes or less to taste
- 1 cup low-sodium vegetable broth
- ½ cup heavy cream
- ½ cup sun-dried tomatoes drained and chopped
- â…“ cup freshly grated Parmesan cheese
- ¼ teaspoon black pepper
- Salt to taste
- 1 tablespoon chopped fresh parsley for serving
Instructions
- Preheat the oven to 425°F or 220°C. Line a large baking sheet with parchment paper.
- Remove the leaves and tough stem from the cauliflower. Cut it into similarly sized florets, rinse if needed, and dry thoroughly.
- Place the cauliflower in a large bowl. Add the olive oil, garlic powder, paprika, salt, and black pepper. Toss until the florets are evenly coated.
- Arrange the cauliflower on the prepared baking sheet in a single layer, leaving a little space between the florets.
- Roast for 20 to 25 minutes, turning halfway through, until the cauliflower is tender with golden brown edges.
- While the cauliflower is roasting, heat one tablespoon of olive oil in a large skillet over medium heat.
- Add the minced garlic and cook for about 30 seconds, stirring constantly, just until fragrant.
- Pour in the vegetable broth. Add the sun-dried tomatoes, Italian seasoning, red pepper flakes, and black pepper. Simmer uncovered for 5 to 7 minutes to allow the broth to reduce slightly.
- Reduce the heat to medium-low and stir in the heavy cream. Simmer gently for 3 to 4 minutes. Do not let the sauce boil rapidly.
- Add the Parmesan and stir until melted. Taste the sauce and add salt only if needed.
- Add the roasted cauliflower to the skillet and gently toss it with the sauce. Cook for another 1 to 2 minutes, until everything is hot and evenly coated.
- Remove from the heat and finish with fresh parsley, additional Parmesan, and black pepper. Serve immediately.
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Nutrition information is shared to make meal planning easier. Values are estimates and can vary depending on the ingredients, brands, and serving sizes used. Learn more in my nutrition policy.
I will definitely be making this again. It’s so flavorful, and satisfied my yearning for pasta.
This was so incredibly good. Will definitely be meal/side dish in rotation.
Can I use coconut cream to replace the heavy cream?
Yes, coconut cream can work as a replacement for heavy cream! However, I personally feel the coconut flavor might overpower the other ingredients. Let me know if you give it a try!
The name of the recipe caught my eye right away. I had all ingredients on hand, so of course I had to make it! It does not disappoint. It’s delicious and easy to make which is exactly what I want for a busy day. Thank you!
It had a decent flavor, but a little bit goes along way. Also there was no protein which kinda sucked. Maybe mix some chicken in with it!
That totally makes sense since this recipe was meant more as a rich and flavorful side dish rather than a high-protein main course. I actually love serving it alongside roasted chicken or grilled steak because the creamy sauce pairs really well with simple proteins.