Pineapple Cauliflower - Sweet, Crispy, Sticky, Delicious!

This restaurant style pineapple cauliflower recipe tastes so much better than takeout, and it’s healthier for you too!

Pineapple cauliflower bowls

I know… vegan food is so boring.

Nothing but iceberg salads and rabbit food around here.

The funny thing is that my diet became much more varied after I stopped eating meat.

While I previously ate the same six or seven meals on permanent rotation and a predictable ham or turkey sandwich every day for lunch, changing my lifestyle forced me to branch out.

Suddenly I found myself trying new foods I’d never even heard of before.

Becoming a vegetarian really taught me to love not just the cooking process, but also the artistry and creativity involved.

Which brings me to this easy sesame baked pineapple cauliflower.

The completely vegetarian dinner is almost as fun to prepare as it is to eat. And the optional pineapple bowls take the fanciness to a whole new level!

Recipe inspired by this popular Sticky Sesame Cauliflower

Sesame pineapple cauliflower ingredients

You will need cauliflower, cornmeal, milk of choice, salt, vinegar, ginger, cornstarch or arrowroot, oil, optional breadcrumbs, minced garlic, pineapple juice, and sesame seeds to garnish.

Cauliflower – For a quick option, buy precut cauliflower at the grocery store. Or save money by choosing a whole head of cauliflower and cutting it into florets at home.

If using frozen cauliflower, be sure to thaw fully and blot away excess water.

Pineapple juice – Canned pineapple juice is widely available in the canned fruit aisle. Or look for fresh pineapple juice in the refrigerated section near the orange juice.

One of the best parts about this healthy pineapple cauliflower is that there’s no added sugar in the recipe. It’s sweetened naturally from the pineapple juice.

Similar recipes made with chicken often have up to a full cup or more of brown sugar.

Cornmeal – This gives the roasted cauliflower a crunchy texture. I like course cornmeal, but all purpose flour, rice flour, or low carb almond flour work as well.

Cornstarch – Either cornstarch or arrowroot powder thickens the sticky sweet and sour pineapple sauce.

Oil or spray – Oil helps the coating stick to the cauliflower. You can substitute oil spray or a tablespoon of pure maple syrup or agave.

Breadcrumbs (optional) – Use unseasoned plain breadcrumbs or make your own at home. If you accidentally pick up panko breadcrumbs, simply pulse in a food processor or blender until fine.

The bread crumbs add even more crunch (think popcorn chicken) but are optional. Feel free to swap them for almond flour or omit the ingredient altogether.

Leftover cauliflower? Make Cauliflower Pizza Crust

Step by step recipe video

How to make pineapple cauliflower

Preheat the oven to 425 degrees Fahrenheit, and gather all of your ingredients.
Chop the cauliflower into bite sized florets. Discard the core and leaves.
In a large bag or mixing bowl, toss the chopped cruciferous vegetable with the oil or spray. Then toss again with the milk, cornmeal, salt, and optional breadcrumbs.
Arrange in a single layer on a greased or parchment lined baking sheet, then bake 35 to 40 minutes on the center rack of the oven or until it reaches your desired softness and crispiness.
Meanwhile, make the pineapple sauce. Whisk pineapple juice, vinegar, salt, garlic, and powdered ginger in a small saucepan.
Whisk in the cornstarch until fully blended, then turn on the stove top to medium.
Stir frequently as the sauce thickens. Once thick, remove from the heat.
For the optional pineapple boats, carefully cut the whole pineapple in half with a sharp knife. Go around the sides of the fruit and cut into squares, as shown in the photo above. Take out the chopped pineapple to enjoy raw or to use in a separate recipe. (Hello, homemade Pineapple Muffins!)
Remove cauliflower from the oven. Stir with the sauce, and arrange in the pineapple boats or on dinner plates.
Refrigerate leftovers in an airtight covered container for up to four days, and reheat before serving.

Vegan Woman Pineapple Cauliflower Dinner

Katie’s serving suggestions

Serve in fancy pineapple boats alongside cooked white sticky rice. Garnish with toasted sesame seeds.
Sprinkle shredded coconut on top and add lime wedges to give the pineapple cauliflower a Thai twist.
Turn the recipe into vegan cauliflower tacos by wrapping the crispy cauliflower in soft tortillas or hard taco shells.
Enjoy as a side dish to compliment Coconut Curry or Avocado Salad.

Crispy Cauliflower With Pineapple (Healthy Vegetarian Recipe Idea)

1 small cauliflower, chopped into florets
1/4 cup milk of choice
1/4 cup fine cornmeal or flour
2 tsp oil or fat free spray (or 1 tbsp agave)
1 tsp salt
1/2 cup fine breadcrumbs (optional)
3/4 cup pineapple juice
2 tbsp apple cider vinegar or white vinegar
2 tsp minced garlic
1/4 tsp powdered ginger
1/4 tsp salt
1 tbsp cornstarch or arrowroot powder
1 whole pineapple (optional)
sesame seeds (optional for garnish)

Preheat oven to 425 F. Toss cauliflower with oil (or spray or agave) in a large bag or mixing bowl. Toss again with milk, cornmeal, salt, and breadcrumbs. Arrange in a single layer on a parchment lined baking sheet. Bake 35-40 minutes. Whisk pineapple juice, salt, vinegar, garlic, and powdered ginger in a saucepan. Fully whisk in cornstarch, then turn the heat on to medium. Stir frequently until thick. Combine cauliflower and sauce. Serve hot or cold, in pineapple boats topped with sesame seeds if desired. Store leftovers in the refrigerator for up to four days. View Nutrition Facts