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Roasted Chia Cauliflower

Roasted Chia Cauliflower Recipe

Roasted Chia CauliflowerSponsored Recipe

Chia seeds aren’t just for smoothies! This Roasted Chia Cauliflower recipe from Health Warrior is a tasty way to incorporate chia into your diet.

In case you haven’t noticed, I’ve been on a little bit of a chia kick lately. I put those crazy little seeds on and in just about everything. Did you know that Aztec warriors ate chia seeds before battle? If they can fuel warriors in battle, surely they can fuel me while I stand around in the kitchen doing the robot while waiting for onions to caramelize. (Onions take a long time to caramelize!)

My favorite way to use chia seeds is to throw them in a smoothie or juice, but you can do so many other things with them too. Use them as an egg substitute! Put them in homemade granola bars! Make chia pudding! Stir them into oatmeal for breakfast! And they also make a nice crunchy topping to this Roasted Chia Cauliflower.

Health Warrior Chia SeedsRoasted Chia CauliflowerAbout the Recipe

I make roasted cauliflower all the time, so when I saw this recipe from Health Warrior, I knew it was kismet. Chia and cauliflower? Together? This recipe was made for me. Cauliflower is healthy, but chia seeds add an extra boost of nutrition. As a vegetarian, I don’t eat fish, so I have to get my Omega-3 fatty acids from non-fishy sources; I used to use flax seeds, and while I still like those, I’ve switched almost entirely to chia seeds because, unlike flax, chia doesn’t need to be ground in order to get the nutritional benefits from it. Chia also has protein, fiber, and magnesium. All good things!

Before roasting the cauliflower, you make a chili-infused oil by heating olive oil with a pinch or two of red pepper flakes. This gives the cauliflower a little bit of a kick. After tossing the florets in the oil, you sprinkle them with chia seeds. Don’t just dump them on there or they won’t stick! The seeds get crispy as they roast in the oven. Roasted cauliflower was always one of my go-to side dishes, but now I’m going to be adding chia to it whenever I make it. I served these with some homemade peanut sauce on the side. Delicious!

Roasted Chia CauliflowerAbout Health Warrior

If you’re still not ready to jump onto the throwing-chia-seeds-in-everything-you-make train, Health Warrior makes tasty little 100 calorie Chia Bars too. (And you can win some on the Marketplace this month!) Remember a few years ago when 100 calorie snacks were all the rage? But you’d eat them and it would be completely unsatisfying because they were just sugar and artificial flavors and preservatives? Um yeah, these are not that kind of 100 calorie snack. They’re made with real, whole food ingredients, including 4 grams of protein and fiber. We brought them in the car with us on our road trip to Atlanta and instead of stopping for junk food, we ate Chia Bars. (I bet Aztec warriors ate Chia Bars on their road trips too.)

If you like Health Warrior on Facebook, you can vote for the next flavor for their Chia Bars! And when you vote, you’ll be entered to win a year’s supply of Chia Bars and seeds, plus 3 months with a health coach.

Roasted Chia Cauliflower Recipe

Roasted Chia Cauliflower

Chia seeds add a little bit of crunch to this roasted cauliflower recipe. Slightly adapted from Health Warrior.
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4 servings


  • 1 tbsp olive oil
  • pinch of red pepper flakes
  • 1 tbsp chia seeds
  • 1 head cauliflower broken into florets
  • salt and pepper to taste


  • Preheat oven to 400°F.
  • Heat olive oil and pepper flakes in a small saucepan over medium heat for about 3 minutes to infuse the flavor of the pepper into the oil. Set aside.
  • Line a rimmed baking sheet with foil. Transfer cauliflower to the baking sheet and drizzle with infused olive oil. Toss with tongs to coat. Sprinkle chia seeds over the cauliflower and add salt and pepper to taste.
  • Bake cauliflower for 20–30 minutes, or until softened and just beginning to brown.
Craving more veg-friendly recipes? Shop our collection of vegetarian and vegan cookbooks!

Disclosure: Health Warrior compensated me for my time making and photographing this recipe. I’m thrilled to work with them because I was already a fan of their products. (You know, the whole chia kick I’m on right now.)

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  • Reply
    Ashley - Baker by Nature
    June 16, 2013 at 10:02 pm

    I just bought more chia seeds from trader joe’s today, and I LOVE cauliflower, so I’ll be trying this next time we roast some up! xo

    • Reply
      June 18, 2013 at 9:26 pm

      Yay! I hope you like it! 😀

  • Reply
    [email protected] eco friendly homemaking
    June 16, 2013 at 10:17 pm

    Oh I love roasted cauliflower and this recipe looks delicious!!

  • Reply
    angela @ another bite please
    June 17, 2013 at 1:02 pm

    i love ways to fancy up cauliflower.

  • Reply
    Mary @ Fit and Fed
    June 19, 2013 at 2:44 am

    Roasted cauliflower is a favorite of mine and I love the idea of topping the cauliflower with crispy chia seeds. I haven’t used the chia seeds in my freezer lately, I’ll have to take some inspiration from you and get creative!

  • Reply
    June 19, 2013 at 11:46 am

    What a strange yet interesting idea – I’ve never thought to sprinkle chia seeds on roasted veggies before, but it sounds like a good way to get an extra boost of nutrition. It would also solve the texture issue I have with other chia recipes, since they stay in their crunchy seed form!

  • Reply
    polly kohler
    June 21, 2013 at 8:34 am

    Can’t wait to make this today! Also have you used cauliflower to make mock mashed potatoes? The bomb! Done in the blender with steamed cauliflower. Can season just as you would regularly with a little milk, cream, butter, shredded cheese, s&p. I use just a little of the cooking water, as I’m off diary now. Just need to watch the liquids till you get the consistency you want.

    • Reply
      June 21, 2013 at 6:32 pm

      Yes! I love cauli mashed potatoes. 😀 It’s been far too long since I’ve made them, though–I need to do that soon!

  • Reply
    Brenda Williams
    July 6, 2013 at 8:45 pm

    Love the red pepper flakes in the olive oil idea for this Roasted Chia Cauliflower recipe. I love cauliflower so I know I would love this…I can’t wait to buy your cookbook with all your creative recipes!!!

  • Reply
    Iris Fingerhut
    July 15, 2018 at 2:58 pm

    even though I hate myself every time I shop at Walmart-Mart, living on disability benefits requires me to really shop around. in the grocery dept, I found a 5lb container of organic chia for less than $15.00!

    • Reply
      Marieve Poisson
      June 9, 2019 at 3:33 pm

      Hello, I totally understand shopping for best deal! We actually decided to grow our own Chia seeds by getting a Chia pet way cheaper growing our own and it’s so easy! Celeri is almost $8 CA so we are growing that too!

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