🥦 DIABETIC-FRIENDLY CRISPY ROASTED CAULIFLOWER

This recipe gives you cauliflower that is crispy on the outside, tender inside, and full of flavor without extra carbs or sugar. Ideal for diabetics because it’s low-glycemic, high-fiber, anti-inflammatory, and naturally low in calories.

🥣 INGREDIENTS

For 4 servings

  • 1 medium cauliflower head, cut into florets
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika (or regular paprika)
  • ½ teaspoon black pepper
  • ½ teaspoon salt
  • 1 teaspoon dried oregano or Italian seasoning
  • 2 tablespoons oat flour or 1 tablespoon cornmeal (optional for extra crisp)
  • 1 tablespoon lemon juice (optional)

🍳 INSTRUCTIONS

1️⃣ Prepare the Cauliflower

  1. Wash and fully dry the cauliflower (moisture prevents crisping).
  2. Cut into medium-size florets for even roasting.
  3. Place the florets in a large bowl.

2️⃣ Season

  1. Drizzle olive oil over the cauliflower.
  2. Add garlic powder, onion powder, paprika, pepper, salt, and oregano.
  3. Sprinkle oat flour or cornmeal if you want extra crunch.
  4. Toss everything well until all florets are coated.

3️⃣ Bake

  1. Preheat oven to 425°F (220°C).
  2. Line a baking tray with parchment paper.
  3. Spread the cauliflower out in a single layer — avoid overlapping.
  4. Bake for 25–35 minutes, flipping halfway.
  5. Roast until edges are deeply golden and crispy.

4️⃣ Make It Even Crispier (Optional)

  • For extra crunch, broil for the last 2–3 minutes.
  • Or air fry at 400°F (200°C) for 12–15 minutes shaking halfway.

5️⃣ Serve

Enjoy hot with:

  • Lemon wedge
  • Low-fat yogurt dip
  • Sugar-free mint chutney
  • Herb yogurt sauce

(Choose dips with no added sugar for diabetic-friendly balance.)

🧮 NUTRITION ESTIMATE (Per Serving)

(4 servings total)

  • Calories: 90–120
  • Carbs: 7–10g
  • Fiber: 3–4g
  • Protein: 2–3g
  • Fat: 6–7g
  • Sugar: 2g (natural)
  • Glycemic Load: Very low

💡 DIABETES-FRIENDLY TIPS

  • Use oat flour instead of breadcrumbs to keep glycemic index lower.
  • Avoid sugary sauces — stick to yogurt or herb dips.
  • Pair with lean protein (grilled chicken, tofu) for a filling meal.
  • Don’t overcrowd the tray; space = crispiness.

If you want, I can also create:
✅ A spicy version
✅ Air-fryer version
✅ Cauliflower “wings” (diabetic-friendly)
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