Baked Indian-Spiced Cauliflower with Cilantro Yogurt Sauce

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Roasted cauliflower florets tossed in warm Indian spices and served with a cooling cilantro yogurt sauce for a delightful vegetarian side or snack. This indian-inspired vegetarian (vegetarian, gluten free) ready in about 40 minutes blends cauliflower florets, olive oil, ground turmeric into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 150 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 30 min Serves 4 Indian cuisine 150 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat oven to 425°F. In a large bowl, toss 4 cups cauliflower florets with 3 tbsp olive oil, 1 tsp ground turmeric, 1 1/2 tsp garam masala, 1 tsp ground cumin, and 1 tsp salt until florets are fully coated.
  2. Step 2: Spread the cauliflower evenly on a baking sheet and roast for 25-30 minutes, turning halfway through, until tender and edges are golden brown.
  3. Step 3: Meanwhile, blend 1/2 cup plain Greek yogurt with 1/4 cup fresh cilantro leaves, 1 tbsp fresh lemon juice, 1 minced garlic clove, and 1/4 tsp black pepper until smooth. Serve the roasted cauliflower warm with the cilantro yogurt sauce drizzled on top.

Equipment for this recipe

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Frequently asked questions

How long does Baked Indian-Spiced Cauliflower with Cilantro Yogurt Sauce take to make?

Total time is about 40 minutes (10 min prep + 30 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Baked Indian-Spiced Cauliflower with Cilantro Yogurt Sauce?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Baked Indian-Spiced Cauliflower with Cilantro Yogurt Sauce?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Baked Indian-Spiced Cauliflower with Cilantro Yogurt Sauce for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Baked Indian-Spiced Cauliflower with Cilantro Yogurt Sauce vegetarian?

Yes — this recipe is tagged vegetarian, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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