Sheet Pan Roasted Spiced Cauliflower and Beans

Sheet Pan Roasted Spiced Cauliflower and Beans with golden raisins and feta seems totally elevated but comes together with just 10 minutes of hands on time for a balanced meal that will energize you (it’s perfect to meal prep + enjoy all week).

Gluten Free, Nut Free, Egg Free, Soy Free

If you’re busy and not making sheet pan meals, you’re wasting time! Seriously. Sheet pan meals save you so much time and make it easy to get nourishing meals on the table.

This Sheet Pan Roasted Spiced Cauliflower and Beans is a great example of a one-pan meal that’s balanced, packed with nutrients and so much flavor.

The best part about sheet pan meals is easy clean up too! This one doesn’t even use a bowl – I mixed everything right on the sheet pan (which you can see in this video!)

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A post shared by Busy Mom Dietitian | Chelsey Amer, MS, RD (@chelseyamernutrition)

Ingredients to Make Sheet Pan Roasted Spiced Cauliflower and Beans

You really only need 7 ingredients to make this recipe, plus a bunch of spices. (Those don’t count, right?)

You’ll need:

1. Cauliflower
2. Shallots
3. White beans
4. Parsley
5. Raisins
6. Pumpkin seeds (pepitas)
7. Feta cheese

Plus spices: cumin, smoked paprika, dried oregano, garlic powder, salt and pepper

Growing up I was never a fan of cauliflower, but I think that’s because I didn’t eat it prepared the right way. Cauliflower is so sweet. Sweeter than broccoli (which I’ve oddly loved since a young age), so it’s really a great vegetable for kids too, when prepared properly.

Roasting cauliflower brings out its natural sweetness. Paired with roasted shallots and it’s just WOAH!

Beans contribute fiber and plant-based protein to this meal. You can make this meal 100% plant-based and rely solely on the beans, or too oomph it up you can add chicken or another animal protein.

The “toppings” once the cauliflower, shallots, and beans are roasted include pepitas (shelled pumpkin seeds), golden raisins, and feta cheese. These three ingredients add so much flavor (which adds satisfaction to the meal), but also more protein and healthy fats (for the seeds and cheese, at least).

How to Make Roasted Spiced Cauliflower and Beans

This recipe could not be easier to make! First you’ll toss together the cauliflower, beans, shallots and parsley with olive oil and all the spices. Roast this sheet pan until the cauliflower is tender to fork, about 30 minutes.

Next, you’ll add the toppings – feta cheese, pepitas and golden raisins.

Seriously, it’s that easy!

Is this vegetarian recipe a balanced meal?

YES! I teach the importance of balanced meals in order to help sustain your energy, blood sugar balance, plus reduce cravings and more. Just because there’s no animal protein in this recipe doesn’t mean it’s not balanced.

In fact, beans are a high carb plant-based protein – so you have carbs and protein in one superfood.

Obviously there’s a ton of veggies, thanks to cauliflower, and fats in the cheese, oil, and pepitas too.

Is there enough protein in this meal?

If you’re someone who feels better with more protein – DO YOU – add another protein source. However, the beans, cheese, and pepitas all contain protein. Even the cauliflower contains some protein!

Kitchen Tools You’ll Need to Make Roasted Spiced Cauliflower and Beans

This is such a basic recipe you only need 3 kitchen tools:

1. Baking sheet
2. Parchment paper
3. Spatula

You’ll also need a chef’s knife to chop your vegetables, but you can even save more time by buying cauliflower pre-chopped!

FAQ about this Sheet Pan Recipe

Can you use a different vegetable?

Absolutely! The flavors are delicious with cauliflower, but if it’s not your favorite or you don’t have it, switch it up! I’d suggest trying…

• Brussels sprouts
• Broccoli
• Cabbage
• Asparagus
• Green beans

Can you use a different type of bean?

Also absolutely! Chickpeas, red beans, kidney beans, or black eyed peas would all be delicious!

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