Bowls, Gluten Free, Healthy, Sheet Pan, Uncategorized, Vegan

Blackened Cauliflower Bowls with Pineapple Salsa

These blackened cauliflower bowls are loaded with smoky oven roasted cauliflower, rice, ripe avocado and a fresh pineapple lime salsa. Easy to make and on the table in less than 45 minutes, it’s the perfect meatless meal for any night of the week.

How to Make Blackened Cauliflower Bowls

Start by preheating the oven and lining a large rimmed baking dish with parchment. This is optional, but it makes cleanup super easy and prevents the cauliflower from sticking to the pan.

Next, whisk together a quick rub of olive oil, soy sauce, a few spices and maple syrup, which will caramelize and “blacken” the cauliflower in the oven. Break your cauliflower head down into medium sized florets and toss them with the sauce in a large bowl. Spread the florets onto the sheet pan. Bake for about 30-35 minutes or until tender and you see the tops begin to brown.

While the cauliflower cooks, make the pineapple salsa. I recommend using fresh pineapple for this recipe, but canned can work in a pinch. Cube it up pretty small and toss it in a bowl with some lime juice, red onion, cilantro and a touch of honey. Taste the pineapple for sweetness before adding the full amount of honey. You don’t want it to be too sweet. The salsa can be made several days in advance and tastes great the next day!

To serve these blackened cauliflower bowls, divide the cooked rice among bowls, top with pieces of cauliflower, a few spoonfuls of pineapple salsa and sliced avocado. A pinch of flaky salt on the cauliflower is always good too.

Tips for Making Blackened Cauliflower Bowls

  • To add more protein and make these bowls a more complete meal, I recommend adding some canned black beans or roasted tofu. Grilled chicken would also be excellent for all my non-vegan friends.
  • If you can’t find pineapple or don’t like it, I’ve also tried making this recipe with ripe mango and it’s delicious!
  • If the cauliflower is tender but hasn’t browned properly, you can pop it under the broiler for up to five minutes to get that blackened look. It burns easily so watch it closely. Also, make sure it is a safe distance away from the heating element if using parchment paper.

More Recipes to Try:

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Yield: 4 servings

Blackened Cauliflower Bowls with Pineapple Salsa

Blackened cauliflower bowls

Delicious oven roasted blackened cauliflower served over rice with avocado and a fresh pineapple salsa. Healthy, vegetarian, vegan and super easy to make for a light and flavorful dinner.

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes


  • 1 cauliflower head, broken into large florets
  • 1/4 cup olive oil
  • 1 tbsp maple syrup
  • 1 tbsp soy sauce
  • 2 tsp smoked paprika
  • 1 tsp cumin
  • '1/2 tsp garlic powder
  • 1/4 tsp allspice
  • 1/2 tsp salt
  • Cooked brown or white rice and ripe avocado for serving

For the Pineapple Salsa

  • 2 cups fresh pineapple, cubed small
  • 1 small bunch cilantro, chopped
  • 1/4 cup red onion, finely chopped
  • 1 tbsp honey (sub maple syrup for vegan)
  • Juice from 1 lime
  • 1/2 tsp salt


  1. Preheat the oven to 400° F.
  2. In a bowl, whisk together the olive oil, maple syrup, soy sauce, spices and salt. In a large bowl, toss cauliflower florets with the mixture until evenly coated.
  3. Spread on to a large rimmed baking sheet and roast for 30-35 minutes or until tender and browned on the outside. For even more charring, place under the broiler for the last 5 minutes of cooking.
  4. Serve warm over rice with sliced avocado, pineapple salsa and squeeze of lime juice if desired.

For the Pineapple Salsa

  1. Toss together pineapple cubes, cilantro, red onion, lime juice, honey and salt. Refridgerate for up to 2 days before serving.


To add some protein and make this more of a substantial meal, I recomend adding some cooked black beans, tofu or grilled chicken to these bowls.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 375Total Fat: 22gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 18gCholesterol: 0mgSodium: 832mgCarbohydrates: 44gFiber: 9gSugar: 20gProtein: 6g

All nutritional info is an estimation

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