Roasted Cauliflower Rings

By Ann Fulton

roasted veggies in a whole new way
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Roasted cauliflower is suddenly finger food thanks to this wholesome recipe. Naturally gluten-free, these rings can also be dairy-free and vegan based on chosen topping.


Andrea calls these bagels, but I couldn’t quite go there. Whatever the title, this bagel-shaped alternative to the usual roasted veggies tastes really good.

And like bagels, you can use your fingers to eat them. (Added bonus for anyone who uses the increasingly popular cauliflower trick for pizza crust, breadsticks, and other low carb recipes: in this recipe the cauliflower need not be pre-cooked and squeezed dry prior to cooking!)  

This recipe is easy–and super speedy if you purchase fresh, pre-riced cauliflower, an increasingly common option at many grocery stores.

As the picture attests, the rings do look a lot like bagels. Yet I find that calling something by a name that it clearly is not sets people up for unreasonable comparisons. If I called these bagels, my kids would likely ask me to just buy bagels next time.

But when they see roasted cauliflower rings on their dinner plate–and they may use their fingers to eat them!–suddenly it’s a new and novel way to enjoy a healthy vegetable.  

And cauliflower is quite healthy. Like most cruciferous vegetables, it’s loaded with Vitamins C, K, folate, fiber, and a host of other nutrients. Because it’s low in calories, carbs, and is wildly versatile, cauliflower has become the rage with Paleo and CrossFit followers, but one need not subscribe to a diet to enjoy. I recently read that this long-neglected member of the Brassica family is tied with cabbage as the most consumed vegetable in 10 western countries.  

I have made these quite a few times and have adapted Andrea’s Dishing Up The Dirt recipe very little. I do like to cook them slightly longer than the original version does, and for those who may not have the middle Eastern spice Za’atar on hand (which does offer incredible flavor and the look of–here we go again–an everything bagel), grated Parmesan is a delicious option.

Since originally sharing this recipe, we’ve also enjoyed the cauliflower rings with Everything Bagel Seasoning, which is available at stores like Trader Joe’s and Wegmans but easy to make yourself. (So good on Everything Crusted Salmon too!)

Truth be told, I have occasionally eaten these bagel look-alikes for breakfast. The first time, we were heading out of town early one morning and I didn’t have time to make my usual travel meal. There were two of these lurking in the fridge from a double batch I had made the night before, so I grabbed them.

Several hours later, I ate the leftovers, now room temperature, as we waited to board a flight to Miami. My husband could only laugh at how many times I commented on how surprisingly satisfying these were for breakfast.

All the while, the man sitting next to me was eating—can you guess?—a bagel. 😉

Roasted Cauliflower Rings
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Yield: 6 servings
Roasted veggies are suddenly finger food thanks to this healthy recipe. Naturally gluten-free, these rings can also be dairy-free and vegan based on chosen topping.
  • 1 small to medium sized head of cauliflower*, broken into florets
  • 2 tablespoons (14 grams) almond flour
  • 2 tablespoons (14 grams) coconut flour
  • 1/4 teaspoon garlic powder
  • 1 teaspoon kosher salt (I’d recommend ¾ teaspoon if using table salt)
  • 2 eggs, lightly beaten
  • For topping: Everything Bagel Seasoning, Za’atar, or grated Parmesan cheese



Preheat the oven to 400℉. Line a baking sheet with parchment paper and set aside.

Place the cauliflower florets in a food processor* and process until the mixture resembles a fine rice-like consistency. You will need three cups of the “rice.”

In a bowl combine the flours, garlic powder, salt, and eggs. Stir in the riced cauliflower and mix well.

Form the dough into 6 balls and place on the prepared baking sheet. Use your hands to flatten and shape into a round, and then poke a hole in the middle with your finger. (The hole aids in the cooking process, helping the cauliflower to cook more evenly.) Sprinkle the rings with za’atar or Parmesan, and place them in the oven. Bake for 30 minutes, or until golden brown around the edges. Flip and bake for 5-10 minutes more or until lightly crispy around the edges and tender inside.

Leftovers may be stored in an airtight container in the fridge for 3-4 days. Reheat in the toaster or regular oven.


*You can buy riced cauliflower from many grocery stores now. For this recipe, you will need 3 cups (12-13 ounces) of riced cauliflower.

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The Fountain Avenue Kitchen

Roasted veggies are suddenly finger food with this fun, new way to enjoy riced cauliflower.  Major bonus–there’s no need to precook and squeeze the moisture from the cauliflower. And if you purchase pre-riced cauliflower, which is increasingly available in the fresh produce aisle, these healthy rings can be prepped in a flash.  

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    1. Ann Post author

      Hi Kim, I’m not sure where it went! I added the print version and am delighted you enjoy my recipes. Would love to hear how you make out with these!