• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Simple Healthy Kitchen
  • Home
  • About
  • Recipe Index
    • Popular Recipes
    • Dinner
    • Appetizers & Snacks
    • Breakfast
    • Desserts
    • Juices & Smoothies
    • Salads
    • Sides
    • Slow Cooker
    • Soups
    • Vegan
  • What’s in Season?
  • Contact
    • Bloglovin
    • Facebook
    • Instagram
    • Pinterest
    • RSS
    • Twitter
menu icon
go to homepage
  • Home
  • About
  • Recipe Index
  • What’s in Season?
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • search icon
    Homepage link
    • Home
    • About
    • Recipe Index
    • What’s in Season?
    • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×

    Home » 30 Min. or Less

    General Tso's Cauliflower {Baked not Fried}

    Last Updated February 26, 2021. Originally Published August 21, 2018 By Susan 1 Comment

    Jump to Recipe Print Recipe

    General Tso's Cauliflower - Hold on a minute! Homemade General Tso’s that tastes every bit as good as take out? And it’s healthy, baked (not fried) and takes less than 30 minutes from start to finish? Oh yes! yes! Meet General Tso’s Cauliflower! Golden brown, lightly battered, Panko crusted cauliflower in a tasty sauce with just the right amount of sweet heat and tang. Only 212 calories/serving (Vegetarian, Vegan, Healthy, Gluten - Free option)

    General Tso's Cauliflower ( Vegetarian, Vegan, Healthy)

    We are about to have a serious flavor packed meal!

    C.A.U.L.I.F.L.O.W.E.R! This cruciferous gem is such a chameleon!  Besides being a healthy anti-inflammatory superfood that has been shown to fight cancer and boost heart health, it has a neutral flavor that makes it perfect for dishes like General Tso’s Cauliflower. All that glorious sauce seeps into the cauliflower infusing it with flavor. When used in recipes like this one, cauliflower florets are a great low calorie, low carb, vegetarian option. ( But you don’t need to be a Vegetarian to enjoy General Tso’s Cauliflower..just sayin’)

    Here’s how this goes….How to Make General Tso’s Cauliflower

    1. Lightly battered + Panko + baking = No need for deep frying.  Prep the cauliflower by lightly battering it in a mixture of almond flour (or all-purpose flour), water and a few spices and then roll in Panko crumbs ( use GF Panko for GF option). Bake for 20-25 minutes until cauliflower is tender and  golden brown.
    2. Add all the sauce ingredients ( water, soy sauce, rice vinegar, brown sugar, Hoisin (or tomato paste), sesame oil, cornstarch and ginger to a small pan. Bring to a boil, and then reduce heat and let sauce thicken for about 2 minutes.
    3. Add cooked cauliflower to a large bowl and add the sauce. Toss gently to coat the cauliflower. Serve over rice and garnish with toasted sesame seeds.

    General Tso's Cauliflower ( Vegan, Vegetarian, Healthy)

    Recipe tips:

    Keeping hands clean- Sometimes the process of battering and then rolling the cauliflower in Panko crumbs can mean messy hands. I dip the cauliflower in the batter with my left hand and gently place in in the bowl with the Panko crumbs. I then roll in the Panko with my right hand and place on the baking sheet. This does help !

    What type of flour to use- I’m using almond flour (I like Bob’s Red Mill brand)  to keep things Gluten-free , however, you can use regular all-purpose flour if you prefer.

    The Sauce- This recipe makes enough sauce to lightly coat cauliflower. If you like things extra saucy or want additional sauce to pour over rice, consider doubling the sauce portion of the recipe.

     

    Other healthy cauliflower recipes to try:

    Baked Orange Cauliflower + Forbidden Rice

    Shrimp Fried Cauliflower Rice

    Sour Cream + Chive Cauliflower Mashed “Potatoes”

    Curried Cauliflower “Rice” Soup

    General Tso's Cauliflower

    General Tso's Cauliflower
    Print Recipe Pin Recipe

    General Tso's Cauliflower { Baked not Fried}

    General Tso’s Cauliflower- Golden brown, lightly battered, Panko crusted cauliflower in a tasty sauce with just the right amount of sweet heat and tang. Only 212 calories/serving (Vegetarian, Vegan, Gluten-Free)
    Prep Time15 mins
    Cook Time20 mins
    Total Time35 mins
    Course: Main
    Cuisine: American, Asian
    Servings: 4 servings
    Calories: 212kcal
    Author: Susan | SimpleHealthyKitchen.com

    Ingredients

    For the Panko coating

    • ½ cup almond flour or all –purpose flour
    • ½ cup water
    • ½ tsp pepper
    • ½ tsp garlic powder
    • 1 medium head of cauliflower cut into bite sized florets ( about 2 lbs. or 4 cups)
    • 1 cup Panko use GF Panko for GF option

    For the General Tso’s sauce

    • ½ cup water
    • 2 Tbsp reduced-sodium soy sauce or coconut aminos
    • 2 Tbsp rice vinegar
    • 2 Tbsp brown sugar
    • 2 tsp hoisin sauce
    • 2 tsp sesame oil
    • 2 tsp cornstarch or arrowroot starch
    • 2 tsp minced fresh ginger
    • ½ tsp sriracha or a pinch of red pepper flakes more or less, to taste
    • Garnish with sliced green onions and toasted sesame seeds
    • Serve over rice and/or with greens like baby bok choy

    Instructions

    • Preheat oven to 425F. Line a baking sheet with parchment paper or silicone liner. Set aside
    • In a medium bowl mix flour, water, pepper, and garlic powder. Mixture should be about the same consistency as pancake batter. Place Panko crumbs on a plate or in a low flat bowl, and line up next to flour mixture.
    • Dip cauliflower florets in flour mixture then roll cauliflower in Panko crumbs to coat, place on prepared baking sheet. Repeat until all cauliflower florets have been coated. Bake for 20-25 minutes, until florets are tender, flipping over halfway through.
    • While cauliflower is cooking, prepare the sauce. In a small saucepan, add ½ cup water, soy sauce, rice vinegar, brown sugar, hoisin, sesame oil, cornstarch, ginger and Sriracha. Stir until all ingredients are combined and cornstarch is completely dissolved. Bring sauce to a boil, stirring occasionally. Reduce heat to medium and continue to cook until sauce thickens (approx. 2 minutes).
    • Place cooked cauliflower in a bowl and add sauce, tossing to coat all cauliflower pieces (carefully so coating does not come off). Transfer to a serving dish and garnish with toasted sesame seeds and chopped green onions.

    Notes

    * Recipe makes enough sauce to lightly coat cauliflower, however, if you like yours extra saucy or to have some extra to spoon over rice or veggies consider doubling the sauce portion of the recipe.

    Nutrition

    Serving: 1serving | Calories: 212kcal | Carbohydrates: 29g | Protein: 7.1g | Fat: 9.8g | Saturated Fat: 0.9g | Cholesterol: 0.1mg | Sodium: 378.2mg | Fiber: 4.6g | Sugar: 8.4g
    Share on Facebook Pin Recipe
    Tried this recipe? Pin it for later!Mention @shkitchen or tag #simplehealthykitchen!

     

    Share on pinterest
    Pinterest
    Share on twitter
    Twitter
    Share on facebook
    Facebook
    Share on reddit
    Reddit
    Share on tumblr
    Tumblr
    Share on stumbleupon
    Stumbleupon
    Share on yummly
    Yummly
    Share on email
    Email
    Share on print
    Print
    « Mexican Watermelon Salad
    Greek Stuffed Chicken {Hasselback} »

    About Susan

    Reader Interactions

    Comments

    1. Fran Rosenthal

      May 02, 2020 at 7:22 am

      I made this recipe last night and thought it was easy and delicious. I used Bob's Red Mill Organic All Purpose flour (didn't have almond flour but would try that next time). I used light brown sugar and half the amount of sriracha as I didn't want it to be spicy. I prepared the recipe; put it on a baking sheet with silicone liner and put it in the refrigerator for a couple of hours until I was ready to cook my dinner. Very good.

      Reply

    Leave a Reply Cancel reply

    Primary Sidebar

    Hi I'm Susan!

    Thanks for stopping by Simple Healthy Kitchen- a food blog featuring simple healthy meal ideas that can be prepared in 30 min. or less, using seasonally fresh ingredients. Read More…

    GET THE LATEST RECIPES

    Visit our sister site- Healthy Instant Pot Recipes

    Footer

    GET THE LATEST RECIPES !

    • Bloglovin
    • Facebook
    • Instagram
    • Pinterest
    • RSS
    • Twitter

    As Seen On:

    Logos of publications Simple Healthy Kitchen has been seen on. Listed are Buzz Feed, NBC News, Country Living, People Food and Woman's Day

    • Home
    • About
    • Recipes
    • What's in Season?
    • Contact
    • Privacy Policy & Disclosures

    Copyright © 2023