Orange Cauliflower

Hey all! As some of you know I’m new to this whole blogging thing. I’m feeling really awesome as this is my second post of the week! Yaaa me! ๐Ÿ™‚ Hopefully we can make it three! Today I’m bringing you a delicious “healthy” dinner. I say “healthy” because in hindsight this could use way more veggies and whole foods. Oh well.. I’m a work in progress.. OKAY! 

I was a little apprehensive about this whole cauliflower baked orange chicken business… But I gotta say.. even the pickiest eater will like this. Cauliflower really is such a nice bland base for recreating some of your guilty pleasure foods. I’m still not loving it for a “rice” substitute but I might just be missing something. I guess I’m just not a huge fan of plain cauliflower. It needs to be cauliflower plus something for me to really enjoy it. Plain cauliflower just kind of sucks. 


When I make this in the future I will def add some bell peppers, onions and maybe even some stir fry veggies to really get the veggies in. I mean I know its cauliflower, but with the flour and rice some extra veggies wouldn’t hurt to balance this out a bit. Bell pepper would really set the flavor of the orange sauce as well. 



In the test kitchen I tried both baking and frying… and while frying was good of course I didn’t think it was a big enough difference to make this somewhat healthy dish into deep fried cauliflower. Baking was nearly as good without all that extra oil. Serve this awesome baked cauliflower over some white or brown rice, add all the fixings – lime, green onion, sesame seeds, chopped peanuts and your favorite hot sauce. Nom without all the guilt! 

Baked Orange Chicken
Serves 2
Write a review
Prep Time
20 min
Cook Time
10 min
Total Time
30 min
Prep Time
20 min
Cook Time
10 min
Total Time
30 min
680 calories
122 g
0 g
15 g
23 g
5 g
1127 g
1451 g
42 g
0 g
9 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 680
Calories from Fat 130
% Daily Value *
Total Fat 15g
Saturated Fat 5g
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 5g
Cholesterol 0mg
Sodium 1451mg
Total Carbohydrates 122g
Dietary Fiber 19g
Sugars 42g
Protein 23g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. Cauliflower
  2. -1 large cauliflower
  3. -1/2 cup flour
  4. -1/2 cup water
  5. -1 tsp garlic powder
  6. -1/2 tsp salt
  7. -1/4 tsp pepper
  8. Orange Sauce
  9. -1 orange, juiced and zested
  10. -1/4 cup water
  11. -5 tbsp sugar
  12. -5 tbsp vinegar
  13. -1 tbsp ginger powder
  14. -1 tbsp coconut oil
  15. -1 tbsp corn starch
  16. -1 tbsp apple cider vinegar
  17. -1/2 tsp red pepper flakes
  18. -1/4 cup green onion, chopped
  19. -1/2 tsp sesame oil
  20. -2 cloves garlic
  21. Optional Ingredients
  22. -sesame seeds for garnish
  23. -green onions for garnish
  24. -chopped peanuts for garnish
  1. Preheat the oven to 450 degrees. Cut the cauliflower into small sized florets and set aside.
  2. Into a bowl add water, flour, salt, pepper & garlic powder. Stir to combine.
  3. Add florets into the bowl and rotate until evenly coated.
  4. Onto a baking sheet add florets & bake for 10-12 minutes.
  5. To make orange sauce
  6. Into a bowl add water, sugar, vinegar, orange juice & orange zest. Stir and set aside.
  7. Grab another bowl and combine cornstarch & water. Stir well and set aside.
  8. Into a large wok heat coconut oil. Add sliced green onions, garlic and ginger powder. Continuously stir until becomes fragrant.
  9. Next add apple cider vinegar and chili peppers.
  10. To the wok, add your orange juice sauce and bring everything to a boil.
  11. Add the remaining bowl of corn starch and water to the wok. Allow sauce to simmer as it thickens.
  12. When sauce finally thick, add in your baked cauliflower. Coat completely in the sauce.
  13. To serve: garnish with green onions, sesame seeds and chopped peanuts. Enjoy!
Love for Greens

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