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Baked Sesame Orange Cauliflower…a healthier approach to the classic Asian fried chicken. I’ve swapped the chicken for nutrient-packed cauliflower, then oven-baked it until crisp. The cauliflower is tossed in a yummy sesame orange sauce with fresh orange juice and chili flakes. It’s a little sweet and a little spicy with such great flavor. This is best served over steamed rice for a wholesome vegetarian dinner. A fun healthier take on a popular takeout dish.
I’ve really been into finding wholesome ways to create some of our favorite foods. I’ve done popcorn chicken, baked buffalo cauliflower, vegetable filled mac and cheese, and my list of possible recipes to create is still a mile long.
I guess it’s just the time of year. I’m still looking for those warming cozy recipes we all love, but made in a little lighter way. Plus, why not try to nourish our bodies with the flavors we love, just in a wholesome way, you know?
If we can do it, we should! And honestly, I couldn’t love this baked version of orange chicken more. Whether you use chicken or cauliflower, it’s all about the sauce, and it’s delicious. You know we love our sauces around here.
Details
The beginning of the recipe is very similar to my buffalo cauliflower. Except I’m using Panko bread crumbs for a little crunch.
Start off by breaking the cauliflower up into florets. Then whisk up a few eggs in a large bowl. Add the cauliflower right into the whisked eggs, then simply toss to coat.
Now dredge the cauliflower through the crumbs, then bake! It’s so simple and what I love most is that by baking the cauliflower you’re really able to taste the sweet, spicy, orange sauce instead of just a fried piece of cauliflower.
For the sauce, the key is to use fresh orange juice. This is perfect since we’re currently in winter citrus season. It takes a little more effort because you have to squeeze out all the juice, but the final results are worth it.
I add plenty of garlic to my sauce, then ginger, and chili flakes for a nice little kick.
The thing about orange sauce is that it’s really simple to make. Just orange juice, soy sauce, and a little something to make it sweet. Most recipes use sugar, but I love to use honey for something that’s more natural and even more delicious. It also adds a little flavor too.
Cook the sauce on the stove, then just toss in the cauliflower. See quicker than take out, right?
Steamed rice and toasted sesame seeds are a definite must for serving. The rice really helps to make this more of a complete meal.
I have to say, this is truly a recipe that everyone really loves…even if they don’t enjoy cauliflower. I was shocked when my picky-eater brothers gave this a try. Granted I also had chicken in the same sauce too, but everyone all agreed, this was the best dish of the night.
So, that should tell you right there…this is a recipe worth trying. When the brothers actually choose a vegetable-based dish, something about it must be REALLY GOOD.
Looking for more vegetarian recipes? Here are a few to try:
Crispy Cheese Poblano Avocado Burrito
Pesto Potato Burrata Pizza with Spicy Arugula
Lastly, if you make this Baked Sesame Orange Cauliflower, be sure to leave a comment and/or give this recipe a rating! Above all, I love to hear from you guys and always do my best to respond to each and every comment. And of course, if you do make this recipe, don’t forget to tag me on Instagram! Looking through the photos of recipes you all have made is my favorite!
Baked Sesame Orange Cauliflower
Servings: 4
Calories Per Serving: 346 kcal
Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.
Ingredients
- 1 large head cauliflower, cut into florets
- 3 eggs, beaten
- 1 1/4 cups Panko bread crumbs
- 2 teaspoons cornstarch
- 1 tablespoon sesame oil
- 4 cloves garlic, grated
- 1 tablespoon fresh grated ginger
- 1/2-1 teaspoon chili flakes
- 1 cup fresh orange juice + 1 tablespoon orange zest
- 1/3 cup tamari/soy sauce
- 2 tablespoons rice vinegar
- 2 tablespoons honey
- 2 tablespoons toasted sesame seeds
- green onions, for serving
Instructions
- 1. Preheat the oven to 425° F. Line a baking sheet with parchment paper.2. Beat the eggs in a large bowl, add the cauliflower and toss well to coat. In a separate bowl add the Panko. 3. Dredge the cauliflower through the crumbs, covering fully. Place on the prepared baking sheet. Repeat with the remaining cauliflower. Bake for 15 minutes, then switch the oven to broil and broil until crisp, 2-3 minutes. 4. Meanwhile, whisk together the corn starch and 2 tablespoons water.5. Heat a large skillet over medium heat. Add the oil, garlic, ginger, and chili flakes. Cook 1-2 minutes. Add the orange juice, tamari/soy sauce, rice vinegar, and honey. Bring to a boil, then whisk in the cornstarch and cook until slightly thickened. Remove from the heat. Toss the cauliflower with the sauce. 6. Serve the cauliflower and sauce over steamed rice with sesame seeds and green onions.
Love this recipe! With meat prices going up, we’ve been trying to eat more meatless meals and this one definitely delivers! My fiancé honestly thought it was chicken at first LOL This recipe is such a great lightened up take on the traditional dish and I love having a new way to mix things up. Thanks Tieghan!
Hey Alexis,
Awesome!! I love to hear that this recipe was enjoyed, thank you so much for giving it a try!! Have the best day:) xx
I made this tonight. Hadn’t really planned well so had not read the ingredients list. Had no orange juice. Made it without the sauce, but added garlic, chili powder to the Panko and sweet chili sauce to the egg. It was a huge hit. I am looking forward to making the recipe as written next time. Had this with salt and pepper wings. Such a good quick dinner.
Hey Betti,
Happy Wednesday!! I am thrilled to hear that this recipe was enjoyed, thanks so much for giving it a go! xx
Really good and easy to make. Also very filling.
Hi Gina,
Happy Wednesday!! I am thrilled to hear that this recipe was enjoyed, thanks so much for giving it a go!! ☘️Tieghan
Made this yesterday! A real winner! My wife and I devoured the lot in one sitting. Only change I did was add a little more honey to sweeten it up (I think I accidentally added too much chili flakes – had to balance that heat!). So easy to make! We will be adding this to our list of “go-to’s” when we want something quick and easy, yet very yummy. Thanks, Tieghan!
Hi Mark,
Thanks so much for giving this recipe a try and sharing your feedback! Love to hear that it was enjoyed!! xTieghan
Ya’ll, I licked the entire spatula with my fingers while cleaning up! This is how good it was. Cauliflower gives me gas if I eat to much, so I try to limit myself. But I had no discipline with this recipe! I probably ate like three servings over rice. No regrets. It’s so good!! The prep and bake does take time, but it’s worth it. It’s a large serving when done. I’m planning to make this for vegan friends. Has anyone used vegan egg substitutes and will the crumbs stick to it like real eggs?
Hey Sally,
Happy Sunday!! Love to hear that you have enjoyed this recipe, thanks so much for making it!! Sorry, I’ve never tried using a vegan egg substitute for this recipe. xx
To be fair, I wasn’t that impressed when I baked the cauliflower and took it out from the oven. It was quite pale (but that could be due to my oven not having broil function so not the recipe’s fault) and didn’t look very tasty. But hey, after I gave it a good mix with the sauce… wow! It looked and smelled like barbecued ribs!
It was so flavourful and satisfying I will definitely keep the recipe and make it again.
I may also think about using this sauce with some other ingredients because it is just so delicious. Thank you so much!
Hi Joanna,
Thanks a bunch for giving this recipe a try, I am so glad to hear that it was a hit!! xTieghan
Done yesterday for dinner … So tasty! I’ve shared it today with my vegetarian coworker and it asked me the recipe!
Hey Sara,
Fantastic!! I am thrilled to hear that this recipe was enjoyed, thanks for making it! Have the best weekend:) xT
This was excellent! I added bottled OJ to the fresh squeezed orange juice as I didn’t have enough from the orange I had on hand. Thank you for another wonderful recipe.
Hey Amy,
Fantastic!! I am thrilled to hear that this recipe was enjoyed, thanks for making it! Have the best weekend:) xT
This is so tasty!! Just made this for lunch and it’s wonderful! Easy to make and the cauliflower had such a nice crunch. The sauce was a perfect combo of spicy/sticky and had a great orange flavor!
Hi Morgan,
Fantastic!! I am thrilled to hear that this recipe was enjoyed, thanks for making it! Have the best weekend:) xT
Hi Tieghan,
2 quick questions!
1. When you shared this recipe on insta stories, you drizzled the cauliflower with olive oil right before baking but it’s not listed in the recipe steps, which would you recommend?
2. Do you add the hot cauli fresh out of the oven to the sauce or let the cauli cool a little first?
Thanks so much! Can’t wait to make 🙂
Hey Bianca,
Yes, drizzling with olive oil is a great idea and I like to add it to the sauce when it’s hot. I hope this recipe turns out amazing for you, let me know if you give it a try. xTieghan
So easy to make and so many wonderful layers of flavor. Love this recipe!
Hey there,
Awesome!! Thanks so much for making this recipe, I am so glad to hear that it was enjoyed!! xx
This was so good! I boiled the cauliflower florets for 5 minutes before breading because I’m paranoid about crispy cauliflower and it was perfect! Whole family thoroughly enjoyed!
Hi Marie,
Thanks so much for giving this recipe a try and sharing your feedback! Love to hear that it was enjoyed!! xTieghan
Loved the taste. Make sure the cauliflower is cut into bite size pieces. Plenty of egg to make the Panko stick. I was not sure when to add the orange zest. My husband liked it also.
Hi Kari,
Awesome!! Thanks so much for making this recipe, I am so glad to hear that it was enjoyed!! Sorry for the confusion, the orange zest is added in step 5. xx
I made this the other night with a side of baked tofu. It was delicious! Next time I’m making extra sauce to douse the tofu in. It’s so good! All of us loved it, even the 7-year-old. I also served it with some quick cucumber pickles for a little brightness. Seriously, another amazing recipe!
Hey Sera,
Awesome!! Thanks so much for making this recipe, I am so glad to hear that it was enjoyed!! xx
What would be an alternative for the egg? My son is and egg allergy so we don’t bring his allergen into the house.
Hi Lauren,
You will want to use something like buttermilk to help coat the chicken. I hope this recipe turns out amazing for you, let me know if you give it a try! xTieghan
Made this tonight and it is soooo good! Forgot about rice until I was halfway done, so we waited around but the cauliflower didn’t get soggy! Add this to the many other yummy cauliflower recipes you’ve developed. Thanks!!
Hi Jane,
Thanks a bunch for giving this recipe a try, I am so glad to hear that it was a hit!! xTieghan
Tried this out tonight. It wasn’t too difficult or time consuming and everyone loved it, even the carnivores!
Hi Elizabeth,
Awesome!! I am thrilled that this recipe was enjoyed, thanks so much for making it! Have a great week:) xx