Side Dishes Vegetable Side Dishes Healthy Cauliflower Side Dish Recipes Healthy Roasted Cauliflower Recipes Roasted Honey-Balsamic Cauliflower 5.0 (5) 5 Reviews These tender cauliflower bites are seasoned with a blend of spices and then coated in batter to ensure the sweet and tangy honey-balsamic drizzle soaks into every bite. They make a perfect side dish for grilled chicken or steak, or you can serve them over rice or noodles for a delicious vegetarian main course. By Amanda Stanfield Amanda Stanfield Amanda Stanfield is a Test Kitchen assistant in the Dotdash Meredith Food Studios. She completed her undergraduate degree in journalism and strategic communications at Hampton University. After graduation, Amanda worked in the nonprofit sector as a marketing associate for a global nonprofit organization. In 2018, she pivoted into the food industry and began training in fine-dining restaurants around Atlanta. Later she gained her culinary degree from Johnson & Wales University and went on to work in a variety of kitchens from boutique restaurants to conference hotels. As a true foodie, Amanda seeks out nutritious and unique flavors to inspire others to eat happily and healthfully. When she's not cooking up delicious recipes, you can find her lap swimming in the pool or watching a good sci-fi movie. EatingWell's Editorial Guidelines Published on July 17, 2024 Tested by Liv Dansky Tested by Liv Dansky Liv Dansky has worked with Dotdash Meredith since 2019 as a recipe tester and developer and, more recently, as a writer for the commerce team. Her work can be found across brands like Food & Wine, Southern Living, Real Simple, Eating Well, and Serious Eats. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Photo: Photographer: Morgan Hunt Glaze, Prop Stylist: Priscilla Montiel, Food Stylist: Julian Hensarling Active Time: 15 mins Total Time: 35 mins Servings: 6 Nutrition Profile: Sesame-Free Diabetes-Friendly Nut-Free Soy-Free High-Fiber Vegetarian Egg-Free Jump to Nutrition Facts Jump to recipe You haven’t tried “cauliflower everything” until you’ve tried our Roasted Honey-Balsamic Cauliflower! Low-carb cauliflower bites get an upgrade—first with an earthy, spicy mustard and garlic seasoning, then with a light batter that is baked until the cauliflower is fork-tender and the coating is crisp and golden. But we don’t stop there: We then bathe the cauliflower in a sweet, tangy honey-balsamic glaze to bring all the flavors together. Keep reading for expert tips, including shortcuts to reduce your time in the kitchen. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! As a shortcut, use pre-cut cauliflower florets. Find them in the produce section of the grocery store.You can substitute the cauliflower with broccoli, if you wish.Adding a wet batter coating to the cauliflower florets helps give the glaze something to stick to. It also adds a nice breaded layer, giving it additional texture.Tossing the cauliflower with the honey-balsamic glaze instead of brushing it on helps maximize the small amount being used. Nutrition Notes There’s more to cauliflower than just its low-carb status. The cruciferous vegetable is also packed with filling fiber that provides food for your beneficial gut bacteria, and antioxidants that help reduce inflammation and chronic disease. While your body breaks down honey like it does any other simple sugar, honey has some health benefits that most other types of sweeteners lack. This includes vitamins, minerals and antioxidants. There is some evidence that honey may protect the immune system from intense exercise, and the compounds in honey appear to help speed wound healing. The primary ingredients in balsamic glaze are grape must and balsamic vinegar. Balsamic vinegar has been linked to better digestion and improved blood pressure and blood sugar. Grape must is the freshly pressed juice from grapes that still contains the stems, seeds and flesh of the grapes. Grapes are loaded with antioxidants that help fight inflammation. Photographer: Morgan Hunt Glaze, Prop Stylist: Priscilla Montiel, Food Stylist: Julian Hensarling Cook Mode (Keep screen awake) Ingredients 1 large head cauliflower, trimmed and cut into 2-inch florets (8 cups) 1 tablespoon extra-virgin olive oil 2 teaspoons Dijon mustard ½ teaspoon garlic powder ½ teaspoon salt ¼ teaspoon ground pepper ½ cup all purpose flour ½ cup whole milk 2 tablespoons balsamic glaze 1 tablespoon honey 1 teaspoon finely chopped fresh thyme leaves Directions Preheat oven to 450°F. Generously coat a large rimmed baking sheet with cooking spray. Toss cauliflower, oil, mustard, garlic powder, salt and pepper together in a large bowl until well combined. Whisk flour and milk together in a small bowl until a smooth batter forms. Pour the batter over the cauliflower; toss until evenly coated. Transfer to the prepared baking sheet. Photographer: Morgan Hunt Glaze, Prop Stylist: Priscilla Montiel, Food Stylist: Julian Hensarling Bake until the batter is lightly golden and the cauliflower is fork-tender, 20 to 25 minutes. Photographer: Morgan Hunt Glaze, Prop Stylist: Priscilla Montiel, Food Stylist: Julian Hensarling Meanwhile, whisk balsamic glaze and honey together in a small bowl. Transfer the cauliflower to a large bowl; drizzle with the honey-balsamic glaze and toss to coat. Transfer to a platter and sprinkle with thyme. Photographer: Morgan Hunt Glaze, Prop Stylist: Priscilla Montiel, Food Stylist: Julian Hensarling Frequently Asked Questions What should I serve with cauliflower bites? Cauliflower bites are an excellent accompaniment to chicken, hamburgers, steak and tofu. And they can add a boost of flavor to a bowl of rice, quinoa or noodles. How should I store cauliflower bites? Store in an airtight container for up to 2 days in the refrigerator. EatingWell.com, July 2024 Rate It Print Nutrition Facts (per serving) 129 Calories 4g Fat 21g Carbs 4g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Serving Size about 1 cup Calories 129 % Daily Value * Total Carbohydrate 21g 8% Dietary Fiber 4g 13% Total Sugars 10g Protein 4g 9% Total Fat 4g 5% Saturated Fat 1g 4% Cholesterol 2mg 1% Vitamin A 11µg Vitamin C 62mg 69% Vitamin D 0µg Vitamin E 0mg 3% Folate 82µg Vitamin K 21µg Sodium 253mg 11% Calcium 53mg 4% Iron 1mg 6% Magnesium 19mg 5% Potassium 255mg 5% Zinc 0mg 4% Vitamin B12 0µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Additional reporting by Carrie Myers, M.S. Carrie Myers, M.S. Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a freelance writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic. EatingWell's Editorial Guidelines and Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications, such as Cook’s Illustrated and Cook’s Country magazines, and has edited cookbooks for Dovetail Press and The Taste Curators. EatingWell's Editorial Guidelines