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sweet and sour cauliflower with sliced green onions and sesame seeds in a skillet

Sweet and Sour Cauliflower

An easy meatless dinner recipe made with cauliflower and a tasty sweet and sour sauce.
Course Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4
Calories 180kcal
Author Ashley C.


  • 1 small head cauliflower cut into bite-sized florets
  • 1 tablespoon soy sauce (or tamari or coconut aminos)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 2 tablespoons avocado oil (or olive oil)
  • 1/4 cup cornstarch (or arrowroot or tapoioca starch)
  • 1 small red bell pepper diced
  • 1/2 cup diced pineapple
  • 1 cup chopped green onion for garnish
  • Sesame seeds for garnish

For the sauce:

  • 3 tablespoons ketchup
  • 2 tablespoons soy sauce (or tamari or coconuut aminos)
  • 1 tablespoon maple syrup (or cane sugar or brown sugar)
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 1 teaspoon minced garlic
  • 1/2 teaspoon minced ginger
  • 1/4 cup water
  • 2 teaspoons cornstarch (or arrowroot or tapioca starch)


  • Preheat oven to 425°F and line a large baking sheet with parchment paper.
  • Place cauliflower florets in a large bowl. Add soy sauce, garlic powder, onion powder and avocado oil and toss until well combined.
  • Add cornstarch to the bowl and toss again until each floret is evenly coated.
  • Spread the cauliflower out onto the prepared baking sheet in an even single layer. Bake for 15-20 minutes, tossing halfway through until cauliflower starts to brown around the edges. Turn oven to broil and broil for about 3 minutes until edges/top of cauliflower start to get crispy and brown. 
  • While cauliflower cooks, make the sauce by combining ketchup, soy sauce, maple syrup, vinegar, sesame oil, garlic and ginger in a bowl. Whisk together until combined.
  • In a separate bowl, add the cornstarch to the water and stir until cornstarch is dissolved. Add the mixture to the sauce and stir again until combined.
  • Place a large non-stick skillet over medium heat. 
  • Once hot, add the peppers and pineapple and let cook for 2-3 minutes until just slightly softened. 
  • Add the prepared sauce, reduce heat to medium-low and simmer while stirring until sauce becomes thick, about 1-2 minutes.
  • Add cauliflower florets to the skillet, toss well until fully coated in the sauce.
  • Garnish with chopped green onions and sesame seeds and serve immediately.


*Peppers and pineapple are optional. If not using red pepper and pineapple, skip step 8 and go straight to step #9 adding the sauce directly to the skillet.
Storing: Leftovers can be stored in an airtight container in the fridge for 3-5 days. Freezing is not recommended. 
Reheating: To reheat, add cauliflower to a skillet and cook over medium heat until warmed through. You can also reheat it in a 350F air fryer for 6-8 minutes. 


Calories: 180kcal | Carbohydrates: 25g | Protein: 3g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 561mg | Potassium: 424mg | Fiber: 3g | Sugar: 10g | Vitamin A: 898IU | Vitamin C: 71mg | Calcium: 51mg | Iron: 1mg