Oven Roasted Frozen Cauliflower – THE Best Way to Cook Cauliflower

We love oven roasted frozen cauliflower, in fact, I think it is THE best way to cook frozen cauliflower. It’s easy, requires minimal prep, simple ingredients and very few dishes! 😍

This is oven roasted frozen cauliflower with a simple blend of spices and Parmesan. Nothing soggy about this cauliflower!

Also Read: Oven Roasted Broccoli, Oven Roasted Root Vegetables, Top Ways to Cook Frozen Veggies

Of course, frozen cauliflower is great to use in dishes like soups, casseroles, cauliflower rice, Cauliflower & Chickpea Curry, Potato & Cauliflower Curry or Peas and Cauliflower, but if you’re looking for a simple, side dish made with just frozen cauliflower, this oven roasted frozen cauliflower is the way to go. It’s flavourful and tender without being mushy.

Keys to Oven Roasted Frozen Cauliflower

  1. Do not thaw the cauliflower.
  2. Use high heat. Set the oven to 425°F/218°C and pre-heat the roasting pan too.
  3. Coat pan and frozen cauliflower with oil.
  4. Season well towards the very end so seasoning doesn’t burn.
The seasoning adds great flavour and colour to the cauliflower.

Why Preheat the Oven and the Pan?

A hot oven and a hot pan will evaporate the liquid from frozen cauliflower more quickly than without preheating. The less time the cauliflower is in a soggy, melting state, the better. Quick, high heat by preheating both the oven and the baking sheet is helpful in that way.

However, if you prefer, preheating the pan is a nice touch, but not needed. You’ll just have to roast your frozen veggies a little longer.

How to Avoid Soggy Frozen Cauliflower

Any frozen vegetable, including cauliflower has an increased risk of becoming soggy. Small ice crystals that form during freezing, will rupture cell membranes and cause veggies to go limp. If you cook veggies for a long time with extra liquid, there’s a high chance they’ll get squishy or soggy. That’s why when cooking frozen vegetables the golden rules are:

  • do not thaw (unless stated in a recipe)
  • do not cook with excess liquid (don’t boil!)
  • cook quickly using high heat

Make it happen by oven roasting at high temps, pre-heating the pan and using a bit of fat/oil.

What Flavours to Add to Frozen Cauliflower

The browning or caramelization from the high heat already adds a bit of flavor, but you also want to season your cauliflower well. Choose when to add your seasoning carefully, so it doesn’t burn or become bitter. A dry spice blend without too many herbs can be added at the start, seasoning blends with dried herbs can be added with the Parmesan or even tossed in after the veggies are out of the oven.

I love the simplicity of the salt, pepper, garlic powder, paprika and Parmesan I used in this recipe, but change it up and try:

Recipe for Oven Roasted Frozen Cauliflower

finished roasted cauliflower on pan
Print Recipe
5 from 5 votes

Oven Roasted Frozen Cauliflower

Oven roasting brings out the best in frozen cauliflower when cooked in a hot oven on a hot pan without thawing. Add your favourite seasoning and enjoy your roasted, not soggy frozen cauliflower. If you love well browned roasted cauliflower with more charring, choose the longer cooking times.
Prep : 5 mins
Cook : 25 mins
Total Time: 30 mins
Servings: 4 people
Author: Getty Stewart


  • 1 500g bag frozen cauliflower
  • 2 Tbsp canola oil
  • 1/2 tsp garlic powder
  • 1/2 tsp paprika
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 2 Tbsp grated Parmesan cheese
  • 1 Tbsp chopped parsley (optional)


  • Preheat oven to 425°F/218°C.
  • Coat large rimmed baking sheet with 1 Tbsp oil and place in oven to pre-heat as well.
  • Separate any frozen cauliflower stuck together and cut extra large pieces in half. Do not thaw. Toss remaining oil and seasoning with cauliflower. Do not add Parmesan at this stage as it will burn. Spread on hot baking sheet in single layer with a little space between each piece.
  • Place in oven and roast for 8 -10 minutes, remove from oven, flip cauliflower and roast for another 8 -10 minutes depending on how charred you like it.
  • In the last two minutes sprinkle Parmesan cheese onto cauliflower and return to oven for another 2 – 3 minutes.
  • Sprinkle with parsley and serve immediately while nice and hot.


Replace seasoning with your favourites or try Season Salt, Italian Seasoning, Cajun Seasoning, Lemon Herb Seasoning, Steak Spice, Chili Cheese Seasoning, cumin, curry powder, garlic powder, onion powder, Tajin, nutritional yeast or fresh parsley.
Tried this recipe?Mention @GetGettyS or tag #GetGettyS

Nutrition Facts (per serving)

Calories: 76kcal | Carbohydrates: 1g | Protein: 1g | Fat: 8g | Sodium: 334mg | Fiber: 1g | Sugar: 1g | Iron: 1mg
Course: Side Dish
Cuisine: American
Keyword: cauliflower, frozen vegetables, roasted vegetables

The Stages of Oven Roasted Cauliflower

Frozen pieces tossed with oil and seasoning.
After 8 minutes, time to flip. Hints of browning starting.
After 16 minutes, cauliflower edges have distinct browning and some charring. This is where you decide how much charring/browning you like. Roast longer if you’d like.
I don’t like too much charring, so I add Parmesan and return to oven for 3-4 minutes.
The finished dish with baked on Parmesan and fresh parsley.

Do you roast frozen veggies like cauliflower? What are your favourite seasoning combinations? I’d love to try other options, please leave a comment below or tag me on Instagram @getgettys and Facebook @GettyStewart.HomeEconomist.

Getty Stewart is a Professional Home Economist, speaker, frequent media guest and writer sharing tips and recipes to build confidence and teach skills on how to use whole seasonal foods. She is the author of several recipe books, Founder of Fruit Share, a mom and veggie gardener. Sign up to get articles by Getty delivered to your inbox. You’ll get recipes, practical tips and great food information like this.

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  1. 5 stars
    Thanks so much for sharing this recipe – never had frozen cauliflower taste this good! Seasoned ours with coriander, S & P. – used oven style air fryer on Bake – then finished on Air Fryer setting for final browning and crisping.

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