Spicy Cauliflower Roast (Keto Friendly)

Spicy Cauliflower Roast is a simple dish that adds a lot of yumm to my keto/low-carb meals. Cauliflower is one of the most preferred vegetable sources for the ketogenic and low carb lifestyles. The cruciferous vegetable is a powerhouse of nutrition, loaded with the vitamin and mineral goodness. A bit of Google research also tells me that it has a host of other things that make it one of the most nutritious vegetables whether you follow a ketogenic lifestyle or not.

Aside from being a hero vegetable, I find cauliflower versatile for so many dishes – pizza base, cauliflower fried ‘rice’, curry, Cauli ‘mac’ n cheese, roasted, in a soup…I can do this all day! Is there anything that cauliflower can’t do? Lol.

While the thought of cauliflower rice and pizza sounds incredible, all that I crave for sometimes is a simple dish made with the vegetable. Spicy Cauliflower Roast is a life saver in my ketogenic and low-carb lifestlyle!

Here are some of my other favourite Keto and Low-carb compliant Indian dishes:

Palak Paneer

Paneer Salad

Serves: 2


  • Cauliflower 500g
  • Onion – 15g, sliced thinly
  • Garlic – 5 to 7g, finely chopped
  • Butter – 2 tblspn
  • Tikka or tandoori masala powder – 2 heaped tspns
  • Chilli powder – 1 tspn
  • Kashmiri chilli powder (optional) – 1 tspns
  • Coriander powder – ½ tspn
  • Turmeric powder – ¼  tspn
  • Salt – As required
  • Water – enough to cover cauliflower florets
  • Ghee – 1 tspn


  1. Cut and clean the cauliflower into florets.
  2. You could even chop up and use the stubby bits of the cauliflower for this recipe.
  3. Boil water.
  4. In a large bowl, add the cauliflower florets and pour hot water until they are completely submerged in the water.
  5. Allow it to rest for 2 minutes.
  6. Drain the water completely.
  7. Pre-heat oven to 180c.
  8. While the oven is heating, add cauliflower florets in a bowl.
  9. Add the 1 tspn of tandoori/tikka masala powder, the remaining dry spices, salt and ghee. Coat the florets in spices well.
  10. Line a baking tray and place the cauliflower and spread them out well. Top it with some butter.
  11. Roast the florets in the oven at 180c for 20 minutes or longer until it is slightly charred in the corners.
  12. Once done, set aside.
  13. Heat 1 tablespoon of butter in a pan.
  14. Add chopped garlic and onion.
  15. Sautee until they are soft.
  16. Cook the onion and garlic with some tikka/tandoori masala powder.
  17. Now, add the oven-roasted cauliflower and give it all a good mix.
  18. Check the salt levels at this stage and add more if required.
  19. Allow it cook on high heat for 2 minutes.
  20. Serve hot on its own or with a meal of your choice.


  1. These proportions are suited for ketogenic and low-carb lifestyles. Adjust the quantities to suit your dietary needs.
  2. You could replace ghee with butter and vice versa. I like using a mix of both ghee and butter for this recipe, it tastes amazing!
  3. If you can’t get your hands on tikka or tandoori masalas, use garam masala instead.
  4. No oven? No problem. You can skip the oven roasting part of the recipe and cook in high flame on a pan. Note: This may take longer time to achieve the desired results.

One Comment

  1. Awesome recipe

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