Raw Cauliflower is an acquired taste for many, but once you bake it, it’s sweet and hard to resist.

A head of cauliflower doesn’t look like it would be very healthy. Its oddly shaped, somewhat bitter when eaten raw and many diets advise against eating anything that’s white. Surprisingly, cauliflower is a white food that contains a ton of nutrients, minerals, vitamins and antioxidants. It’s anti-inflammatory and antioxidant-rich, and Cauliflower may boost your heart and brain health.

Baked Cauliflower with Mushrooms

Cauliflower has been described as a superfood and is loaded with Vitamin C to promote skin and brain health. Learn more about the many health benefits of this wonderful vegetable here –  28 Science-Backed Health Benefits of Cauliflower.

Add the rest of the healthy ingredients to this delicious baked vegetarian dish and you have yourself a superdish! Fresh mushrooms have multiple anti-aging traits, thyme is a good source of copper, fiber, iron and manganese, and garlic is known to fight cancer.

Baked Cauliflower Recipe

Healthy Cauliflower Recipe

3 cups cauliflower florets or 1 fresh head chopped
1 cup chopped onions
1 cup fresh mushrooms, washed and chopped
2 garlic cloves, chopped or 1 teaspoon minced garlic
2 tablespoons olive oil
1⁄4 teaspoon freshly ground black pepper
1 teaspoon chopped fresh thyme (or 1/2 tsp. dried)
1⁄2 teaspoon seasoned salt (optional)
lemon juice (optional)


  1. Preheat the oven to 400°F.
  2. Mix cauliflower, onions, and garlic together on a metal, glass or ceramic baking pan.
  3. Drizzle the vegetables with the oil, season them with the salt (omit for low sodium diets), pepper and thyme, and toss gently to coat.
  4. Bake uncovered for 20-35 minutes, stirring occasionally, until they turn golden brown. The smaller the pieces the faster it will cook.
  5. Squeeze a little lemon juice over the vegetables right before serving.

This healthy Cauliflower & mushroom dish goes well with baked fish or spicy chicken breast!

Easy and Healthy Cauliflower Recipe

Cooking Tips: Be sure not to overcook cauliflower! Cut cauliflower florets into quarters and let sit for 5 minutes before cooking.

To speed up cooking time you can chop the cauliflower into small pieces, put it in a bowl with a tablespoon or so of water and microwave it for about 5 – 6 minutes while preparing the rest of the dish. When the cauliflower starts to soften, drain it well, put on the baking sheet and toss with the other ingredients. This will cut your roasting time down to about 15 minutes or so.

Don’t throw away the cut off pieces from your cauliflower. Cutting up a head of cauliflower is usually a bit messy, save the little bits and pieces that fall off and cut up the stem very small to make a delicious cauliflower soup for lunch the next day.

Cauliflower, a cruciferous vegetable, is in the same plant family as broccoli, kale, cabbage and collards. It has a compact head (called a “curd”), with an average size of six inches in diameter, composed of undeveloped flower buds. The flowers are attached to a central stalk. When broken apart into separate buds, cauliflower looks like a little tree, something that many kids are fascinated by. Learn more about Cauliflower’s health benefits at whfoods.com – the world’s healthiest foods.

Nick and I both love the aroma, flavors and texture of this vegetable dish.

This healthy cauliflower dish is easy to make, very versatile (you can omit or add your favorite herbs and spices) and it comes out perfect every time.

What you think of this baked cauliflower recipe? Leave us a comment below.

Happy Cooking,

Nick and Silke

3 thoughts on “Healthy Cauliflower Recipe With Mushrooms And Thyme”
  1. This turned out wonderful, I made it on the grill the other night. It’s way too hot to turn on the oven these days. Thank you for sharing the recipe. Oh and I love the close up picture of the ingredients, so yummy.

    1. Hi Annie, I’m very happy your cauliflower dish turned out well, even on the grill. Nick’s been talking about buying a grill, we’re thinking of getting a small electric grill for the Ohana we’re staying in. Walmart has them on sale online for around $50 with free shipping to Hawaii. :)

      I would wrap the cauliflower, mushrooms, etc. tightly in aluminum foil and cook on medium heat for about 20 minutes. Is that what you did?


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