Cauliflower Popcorn

Healthy Living, Recipes

Here’s a healthy snack recipe that’s great for kids and adults. Try this cauliflower popcorn recipe for parties or a healthy after school snack. Cauliflower never tasted so good.

Cauliflower is having its moment as the go-to vegetable to replace many other foods due to its versatility, mild taste and low calorie content. Often substituted for rice, potatoes and even pizza crust, it stands alone here, simply roasted, in order to stand in for popcorn. Popcorn isn’t a “bad” food, in fact, it’s a whole grain. But where popcorn can go wrong is when it’s flavored with a lot of fatty butter or margarine or even sugar when it’s kettle-cooked. Added bonus? More veggie servings! If you’ve got a picky eater at home, cauliflower popcorn is a smart way to introduce this vegetable.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital


  • 2 heads cauliflower
  • 2 Tbsp olive oil
  • 1 tsp salt


Preheat oven to 425°.

Core cauliflower and pull apart florets into popcorn-size pieces.

In a large bowl, toss cauliflower pieces with oil and salt. On a rimmed baking sheet, arrange cauliflower pieces in a single layer. Roast for approximately 45 minutes, or until golden, turning at least once while roasting.

Yield: 8 servings

Heart Healthy Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 3/4 cup

Calories: 66
Sodium: 343mg
Fat: 4g
Carbohydrates: 8g
Saturated Fat: 1g
Fiber: 4g
Cholesterol: 0mg
Protein: 3g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

Copyright 2016-2018 © Baldwin Publishing, Inc. All rights reserved. Health eCooking® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: February 6, 2017

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Dietary Review: Jane Schwartz, RD

Learn more about Baldwin Publishing Inc. editorial policyprivacy policy and sponsorship policy.

No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.