These healthy Baked Cauliflower Tacos are incredibly easy to make and are loaded with flavors thanks to spices and silky smooth avocado crema. Make it as spicy or mild as you like.
Add your favorite toppings like this avocado crema, simple guacamole, or pico de gallo and serve in soft or crisp taco shells or make a taco salad.
Why It's Yummy
These baked cauliflower tacos will win you over with their:
- Minimal prep, cheap ingredients, and easy process.
- Minimal effort: While baked cauliflower is cooking in the oven you have enough time to whip up the avocado crema and dice the toppings. Or even better, make these ahead a day or two.
- The cauliflower is roasted so it’s crisp and not dry, with plenty of flavors.
- And any leftovers can be reheated in the oven until crisp again. Or in an air fryer, even faster!
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Ingredients
- Cauliflower - a medium head of cauliflower (it comes out about 5 cups of florets) is what you need here for this amount of seasonings. But even a simple salt and black pepper will work just fine with cauliflower.
- Spices and herbs - I love a healthy amount of mixed spices and herbs when roasting vegetables in the oven or in an air fryer. A little of each spice adds its unique flavor and combining all of them together makes even a very ‘’boring’’ veggie bursting with flavor.
- If you don’t have everything I’d still recommend not skipping the ground coriander and smoked paprika. And of course, garlic too (if you love its flavor though). Paprika adds color, and lots of flavors (especially smoked paprika), whereas coriander combines with avocado crema beautifully.
- Avocado crema - I made it with a little amount of jalapeno just to make it more interesting. But traditional avocado crema just needs some avocados, yogurt, seasoning, cilantro, and plenty of lime juice.
- These baked cauliflower tacos are vegetarian but to make them vegan, simply swap out yogurt for a plant-based option like coconut yogurt instead.
- Alternatively, this popular Cabbage And Cucumber Salad With Dill goes very well inside and outside of those tacos.
- Warm corn tortillas - I used corn tortillas, but any wheat option is suitable of course for non-gluten-free folks. For gluten-free tortillas, I would rather go for 100% corn tortillas with gluten-free labels on them.
How To Make Cauliflower Tacos
- Preheat the oven to 450 F.
- Make baked cauliflower. In a large bowl combine spices, oil salt and pepper, and cauliflower bites. Toss until all the florets are fully coated (more or less).
- Arrange the seasoned cauliflower florets in a single layer on a baking sheet lined with parchment paper or aluminum foil. Keep an inch or two in between florets (important as it helps them to crisp up better).
- Bake for 20-25 minutes.
- Meanwhile, combine avocado crema ingredients in a food processor and pulse until smooth.
- Assemble the baked cauliflower tacos.
- In a warm tortilla (you can warm up the tortillas wrapped in foil in the oven right after the cauliflower is baked. Just for a couple of minutes or on the grill).
- Add a thick layer of avocado crema, toppings, red pepper flakes (optional) and roasted spicy cauliflower. Serve while cauliflower is warm.
For small cauliflower florets - bake for 15-20 minutes Medium to large florets - 20-25 minutes.
Air Fryer Instructions
Air fryer makes cauliflower super crispy—like deep-fried but with way less oil
- Follow the recipe, but air fry at 375°F for 15 minutes instead of baking
- Lightly spray florets with cooking spray before air frying
- Shake the basket halfway (optional, but helps even crisping)
- After 15 minutes, they should be golden and crisp—add 3–5 more minutes if needed
Depending on your air fryer you’ll need to cook these cauliflower bites in batches. Keeping some space between them helps with better crispy results.
Tips
- Bake time depends on floret size—smaller ones need 15–20 minutes.
- Cut florets evenly for best results; aim for just bigger than bite-size.
- Store leftovers in an airtight container for up to 3 days.
- Reheat in air fryer or oven at 350°F until crisp.
- Swap coriander with cumin or use both for extra flavor.
- No spices? Use faita, burrito, or taco seasoning as a shortcut.
- Great as a healthy side or snack—kid-friendly too!
- Want parmesan roasted? Add cheese in the last 5–7 minutes of baking and serve with fresh herbs or creamy sauce like avocado crema.
Serving Suggestions
These cauliflower tacos are a great meatless addition to my Taco Dinner Party Board or served with plenty of Tex-Mex style side dishes and salsas.
Freezing And Storing Instructions
- To Store. Keep cauliflower, avocado crema, and toppings in separate airtight containers in the fridge for up to 2–3 days. For meal prep, chop cauliflower ahead but wash and season right before cooking.
- To Reheat. Reheat cauliflower once using an air fryer, oven, or stovetop with a bit of butter or ghee. Avoid microwaving to keep it crispy.
- Avocado Crema. Best on day 1, but keeps up to 2 days. Lime juice helps prevent browning—just scrape off the top layer if it darkens.
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Recipe Card
Baked Cauliflower Tacos With Spicy Avocado Crema
These healthy Baked Cauliflower Tacos are incredibly easy to make and are loaded with flavor thanks to spices and delicious avocado crema with jalapeno. Make it as spicy or mild as you like. A new crispy spin on traditional Taco Tuesday night or a meatless Cinco De Mayo recipe.
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INGREDIENTS
For Baked Cauliflower
- 1 medium cauliflower head, cut into florets (about 5 cups) 560 g
- 3 tablespoon olive oil or avocado oil
- 1 teaspoon ground chili or chipotle
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon coriander
- 1 teaspoon onion powder
- 1 teaspoon fresh garlic, minced
- Salt to taste
- Black pepper to taste
For Serving
- 7 8-10 inches corn tortillas
- 1 recipe Avocado Crema With Jalapeno
- 2 cups coleslaw, store bought or homemade coleslaw
- Jalapeno for serving
- Avocado, diced
- Lime slices/wedges
- red onions
- fresh cilantro or green onions for serving
INSTRUCTIONS
- Preheat oven to 450 F.
- In a large bowl combine spices, oil and salt and pepper and cauliflower bites. Toss until all the florets are fully coated (more or less).
- Arrange the seasoned cauliflower florets in a single layer on a baking sheet lined with parchment paper or aluminum foil. Keep an inch or two in between florets (important as it helps them to crisp up better).
- Bake for 20-25 minutes.
- Meanwhile combine avocado crema ingredients in a food processor and pulse until smooth.
- Assemble the tacos. In a warm tortilla (you can warm up the tortillas wrapped in foil in oven right after the cauliflower is baked. Just for a couple minutes or on the grill) add a thick layer of avocado crema, toppings and roasted spicy cauliflower. Serve while cauliflower is warm.
VIDEO
NOTES
- Nutrition value is without the Avocado Crema.
- Store in an airtight container in the fridge for up to 2-3 days.
- Reheat. The best is to reheat the cauliflower just once. I’d use an oven or air fryer for this. Or if none is available then just over the stovetop in the skillet with a little butter or ghee.
- For even baking, try to cut the florets into similar sizes. Smaller pieces will cook faster.
- Baking time: For small cauliflower florets - bake for 15-20 minutes. Medium to large florets - 20-25 minutes.
ADD YOUR OWN PRIVATE NOTES
NUTRITION
Calories: 349kcalCarbohydrates: 34gProtein: 5gFat: 21gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 204mgPotassium: 91mgFiber: 3gSugar: 2gVitamin A: 293IUVitamin C: 10mgCalcium: 23mgIron: 8mg
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Note: Nutrition information is estimated and varies based on the products used.
Full Nutrition Disclaimer can be found here.
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Nichole Davis
So amazing we've had it twice in 4 days!
Julia
Thank you Nichole, I'm so glad you loved these, they are so tasty!
Julia | The Yummy Bowl
Easy and healthy cauliflower bites tacos with avocado crema.