This roasted tandoori cauliflower is a deliciously healthy twist on a classic Indian favorite.
Coated in a spiced yogurt marinade and cooked until tender, it delivers bold flavor with every bite.
Naturally gluten-free, low in carbs, and packed with fiber and plant-based protein, it’s a guilt-free dish that satisfies.
With minimal prep and simple steps, this recipe makes a perfect weeknight side, appetizer, or meal-prep option.
Roasted Tandoori Cauliflower
Equipment
- 1 Baking Sheet (or Air Fryer Basket)
- 2 Mixing Bowls
- Measuring cups
- Measuring spoons
- Whisk
Ingredients
For the Marinade
- ¾ cup Greek yogurt or coconut yogurt for vegan option
- 4 tsp smoked paprika
- 3 tsp ground coriander
- ½ tsp garam masala
- 1 tsp salt
- 1 tsp turmeric powder
- 1 tsp ground cumin
- 2 cloves garlic minced
- 1 tsp fresh ginger minced
- ½ tbsp lime juice
For the Dressing
- ½ cup Greek yogurt or coconut yogurt
- 1 clove garlic minced
- ½ tbsp fresh mint finely chopped
- ½ tsp ground cumin
- ¼ tsp salt
- ½ tbsp lime juice
For the Cauliflower
- 1 large cauliflower cut into florets
Instructions
- Prepare the Yogurt Marinade: In a large mixing bowl, add Greek yogurt (or coconut yogurt if vegan) along with smoked paprika, ground coriander, garam masala, salt, turmeric, cumin, minced garlic, minced ginger, and freshly squeezed lime juice. Using a whisk, stir everything together until you have a smooth, lump-free, and vibrant orange-red marinade. The consistency should be thick enough to coat the cauliflower evenly but not overly stiff. If it feels too thick, add a teaspoon of water to loosen it.
- Cut and Clean the Cauliflower: Take one large head of cauliflower and carefully remove the outer leaves. Cut the cauliflower into medium-sized florets, trying to keep them roughly the same size so they cook evenly. Wash the florets under cold running water, then pat them completely dry with a clean kitchen towel or paper towels. Drying is important because excess water can dilute the marinade and prevent proper roasting.
- Coat the Cauliflower with Marinade: Place the dry cauliflower florets into the prepared yogurt marinade.Using a spatula or your hands (wearing kitchen gloves helps), toss the florets until every piece is generously coated. Make sure the marinade reaches into all the little crevices of the cauliflower, as that’s where the flavor builds.
- Allow the Flavors to Marinate: Cover the bowl with plastic wrap or a lid and place it in the refrigerator for at least 30 minutes. If you have more time, letting it marinate for 2–4 hours or even overnight will deepen the flavors. The yogurt base helps tenderize the cauliflower while the spices infuse it with a rich, smoky taste.
- Preheat the Oven or Air Fryer: For Oven Roasting: Preheat your oven to 350°F (180°C). Line a large baking sheet with parchment paper or lightly grease it with oil to prevent sticking.For Air Fryer: Set your air fryer to 360°F (180°C) and lightly spray the basket with non-stick cooking spray or brush it with oil.
- Arrange the Cauliflower for Cooking: Remove the marinated cauliflower from the fridge. Spread the florets in a single layer on the prepared baking sheet (oven method) or place them in the air fryer basket. Make sure the pieces don’t overlap or touch too much—this ensures even browning and crisp edges. If your air fryer is small, cook in batches for the best results.
- Roast the Cauliflower (Oven Method): Place the baking tray in the preheated oven. Roast for about 30 minutes, flipping the florets halfway through to ensure both sides cook evenly. You’ll know it’s done when the edges look slightly charred, the florets turn golden, and a fork slides in easily.
- Air Fry the Cauliflower (Air Fryer Method): Air fry the florets for 14–19 minutes at 360°F (180°C). Shake the basket around the 8–10 minute mark so the pieces cook evenly. Begin checking for doneness at 14 minutes—the cauliflower should be crisp on the outside, tender on the inside, and lightly browned. Adjust the time depending on the size of your florets and the power of your air fryer.
- Make the Cooling Mint-Yogurt Dressing: While the cauliflower cooks, prepare the refreshing dressing. In a small bowl, whisk together Greek yogurt, minced garlic, chopped mint, cumin, salt, and lime juice. Stir until smooth and creamy. This cool dip perfectly balances the warm, smoky spices of the tandoori cauliflower. Cover and refrigerate until ready to serve.
- Serve and Enjoy: Once the cauliflower is cooked, remove it from the oven or air fryer and transfer it to a serving plate. Garnish with fresh mint or a sprinkle of smoked paprika for presentation. Serve hot with the mint-yogurt dressing on the side, or drizzle some directly over the florets. This dish is best enjoyed fresh, but leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the air fryer or oven to restore crispness before serving.
Notes
- Cut the cauliflower into evenly sized florets to ensure uniform cooking.
- Marinate for at least 30 minutes, but overnight gives a deeper, richer flavor.
- For a vegan version, substitute Greek yogurt with coconut yogurt.
- Always dry the cauliflower completely before marinating to help the spices stick.
- Air frying creates crispier edges, while oven roasting gives a slightly softer finish.
- Adjust spices to taste—add chili powder for extra heat or reduce paprika for milder flavor.
- If using store-bought tandoori paste, replace the marinade with 2–3 tablespoons of paste mixed with yogurt.
- Cooking times vary depending on your oven or air fryer, so check doneness early.
- Serve with a cooling dip or drizzle for the perfect balance of heat and freshness.
- Leftovers taste best reheated in an oven or air fryer, not in the microwave.
Chef’s Secrets for Perfect Flavor
The secret to irresistible tandoori cauliflower lies in marination and balance.
Yogurt tenderizes the cauliflower while carrying spices deep into each floret.
Always let the florets rest in the marinade for at least half an hour, but if you have the patience, overnight marination is a game-changer.
Another key secret is high-heat roasting or air frying—this helps the cauliflower caramelize, creating crisp, smoky edges that mimic authentic tandoor cooking.
Lastly, avoid crowding your baking tray or air fryer basket.
A little space between florets ensures hot air circulates freely, giving you that golden-brown finish without steaming the cauliflower.
Serving Suggestions to Try Out
This roasted tandoori cauliflower is incredibly versatile.
Serve it as a healthy appetizer with cooling mint-yogurt dip for family dinners or festive gatherings.
It also pairs beautifully as a side dish with Indian classics like dal, biryani, or naan.
If you want a lighter meal, toss the roasted florets into a fresh salad, wrap them in flatbreads with chutney, or serve them over a bed of quinoa or rice for a balanced, protein-rich bowl.
For party platters, arrange the cauliflower with cucumber slices, lemon wedges, and fresh herbs—it adds both flavor and visual appeal.
Storage Tips for Freshness
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, avoid using the microwave, as it makes the florets soggy.
Instead, place them in the oven at 350°F (180°C) for 8–10 minutes or reheat in the air fryer for 3–4 minutes until crisp.
If you want to meal-prep, marinate the cauliflower ahead of time and refrigerate it for up to 24 hours before cooking.
The dressing can be made separately and stored in the fridge for up to 1 week, ready to serve whenever you’re ready.
Frequently Asked Questions
1. Can I make this recipe vegan?
Yes! Simply replace Greek yogurt with coconut yogurt or any thick plant-based yogurt. The marinade will still coat beautifully, and the flavor remains just as bold.
2. How do I make it spicier?
If you love heat, add red chili powder, cayenne pepper, or extra garam masala to the marinade. You can also sprinkle chili flakes on top after roasting for an extra kick.
3. Can I use frozen cauliflower?
You can, but fresh cauliflower gives the best results. If using frozen, thaw completely and pat dry to remove excess moisture, otherwise the marinade won’t stick properly, and the florets may turn soggy.
4. What can I serve it with?
This dish pairs well with naan, rice, lentils, or flatbreads. It also makes a great filling for wraps or a topping for Buddha bowls. The mint-yogurt dip balances the spices perfectly.
5. How do I prevent soggy cauliflower?
The key is to dry the florets thoroughly before marinating and avoid overcrowding the tray or basket. High heat is essential—both oven roasting and air frying at the right temperature help achieve that crisp, golden finish.
