Looking for a creative and healthy vegan keto side dish? This roasted whole cauliflower recipe offers a satisfying crunch with a tangy mustard-parsley dressing that elevates the dish without adding carbs. With only 6 grams of net carbs per serving, it's perfect for anyone on a ketogenic diet looking for plant-based meal ideas.
Cauliflower is a keto superstar — low in carbohydrates and calories, yet high in fiber, vitamin C, and antioxidants. Roasting it whole helps retain moisture while giving it a beautiful golden crust. The dressing, made with mustard oil, lemon, and fresh parsley, adds a zesty punch and depth of flavor.
Ingredients
- 1 whole head of cauliflower, leaves removed
- 1 tbsp olive oil
- Salt and paprika to taste
For the Dressing:
- 1–2 tbsp mustard seeds
- 2 tbsp mustard oil
- ½ lemon, juiced
- Small bunch of fresh parsley, chopped
Prep & Cook Time
- Preparation Time: 5 minutes
- Cooking Time: 40–60 minutes
- Servings: 2
Instructions
- Preheat your oven to 350ºF (175ºC).
- Place the whole cauliflower head onto a baking dish, stem side down.
- Drizzle olive oil evenly over the top, then season generously with salt and paprika.
- Bake for 40 minutes for a firmer texture, or up to 60 minutes if you prefer it softer and more tender.
- While the cauliflower bakes, mix together the mustard seeds, mustard oil, and lemon juice in a small bowl. Stir in the chopped parsley and allow the flavors to infuse.
- Once the cauliflower is cooked, remove from the oven and let it cool slightly.
- Quarter the cauliflower head and drizzle generously with the mustard-parsley dressing before serving.
Nutritional Information (Per Serving)
- Calories: 221 kcal
- Fat: 22 g
- Protein: 2.4 g
- Net Carbohydrates: 6 g
Why Cauliflower Is Perfect for Keto
Cauliflower is an excellent low-carb substitute for starchy vegetables and grains. A single serving (100g) contains only 3g net carbs and is packed with vitamin C (over 75% of your daily value), folate, and fiber. According to the USDA, it's also known for its versatility in low-carb cooking.
Mustard oil, commonly used in South Asian cuisine, is high in monounsaturated fatty acids and omega-3s, which are beneficial for heart health and inflammation reduction (PubMed).
Serving Suggestions
- Serve alongside a hearty keto mushroom stew or grilled tofu.
- Top with nutritional yeast or crushed roasted nuts for extra crunch and nutrients.
- Slice leftovers into florets and toss in a salad or wrap for the next day's lunch.