Meat Free Monday: Baked Cauliflower Teriyaki with Teriyaki Sesame Sauce

Simply Baked Cauliflower Teriyaki  coated with sweet and salty sesame teriyaki sauce and topped with sesame seed.It’s baked, not fried which made it taste better, not greasy at all.

Meat Free Monday Cauliflower Teriyaki Sesame

I’m becoming good friends with Cauliflower lately. I don’t recall eating much of it when k was growing up, and even when I was a grown up. It was juts recently, probably last year that I started to fancy it. I find it perfect for my Meat Free Monday dishes, and it is budget friendly especially I buy that while cauliflower rather than the bagged cauliflower florets or riced cauliflower. Cauliflower doesn’t really have much taste in it, so it relies heavily on the sauce or spices added to it. This recipe for instance was coated with spiced all-purpose flour mixture and served with sweet and salty teriyaki sesame sauce. This could go head to head with the meat teriyaki, it is that good.

Cauliflower Teriyaki Sesame

Trial and Error

I’ve made this recipe 2 times trying different ways to make it. Here are the other possible options in case you are looking for alternative way to make it

  • Boil and Baked: This process involves cooking first the cauliflower in boiling water to pre-cooked it. It is then seasoned with salt and pepper or any of your favorite spices. Once seasoned, it is then baked to fully cook the cauliflower, about 30 minutes. Then toss with the teriyaki sauce before serving. I find this option faster and simpler, and most of the time I used this method to make this dish. You don’t have to make the all-purpose mixture instead you just have to boil the cauliflower to half cook it.
  • Bake: this Method requires only to toss the cauliflower in olive oil, then season and bake/roast it. This method takes about 45 minutes to cook.
    Coat and Bake: Last method is this one in the recipe. Coat the Cauliflower with all-purpose flour then bake until cook, about 45 minutes.

Baked Teriyaki Cauliflower

The Sesame Teriyaki Sauce

This teriyaki sesame dipping sauce is absolutely delicious. It has a subtle sweetness but it can be easy adjusted to make it sweeter if sweeter is your preference. I like mine quite spicy and hot, but you can also make it mild by not adding too much peppers in  it. This sauce is really the secret to this delicious cauliflower Teriyaki, without this I do not think this dish can stand on its own. I have to mention that is dipping sauce is so easy to make, it only took me 2 minutes to make this in the microwave, but this can also be made on stove top. Simply boil the sauce until it starts to get thick and almost transparent. What more is that you can use this as dipping sauce for all your favorite teriyaki dishes, I’ve used this quite a lot over and over again.  Check out the links below for some of my teriyaki recipes.

Small Batch Cauliflower Teriyaki For Two

Baked not Fried

If you want to deep fry it, feel  free to do so but I do encourage you to try to bake it. Yes, it will be a little bit longer (45 minutes) but it is worth the wait. Baking this made it less greasy and more enjoyable to eat. Plus, with a sweet and salty Teriyaki Sesame Sauce it makes it feel less overwhelming to eat with less the oil in it. Also, baking it a a helathier option and you do not have to bother using 2 1-2 cups of oil just to cook it. Baking it also makes it easier because you can just leave it for 45 – 60 minutes and you can do other task while it bakes. No need to standby it and monitor it, let the oven do the job and just wait for timer to go off.

Small Batch Cauliflower Teriyaki


  • 1 lb Cauliflower Florets – cut into big bite size pieces
  • 1/2 cup All- Purpose Flour
  • 2 tbsp Corn Meal Flour (can be substituted with 2 tbsp all-purpose flour)
  • 1/2 tsp Paprika
  • 1/8 tsp Black Pepper
  • 1/2 tsp Salt
  • 1/4 tsp Red Chili Flakes
  • 3/4 cup Milk or Water
  • 1/4 tsp Garlic Powder
  • 1 tsp dried Parsley
  • 1 tbsp Sesame Seed
  • 2 tbsp Green Onion – for garnishing

Teriyaki Sauce

  • 1/2 cup Water
  • 1/4 cup Brown Sugar
  • 1 tbsp Soy Sauce
  • 1/4 tsp Red Chili Flakes
  • 1/4 tsp Garlic Powder
  • 2 tsp Cornstarch
  • 1/2 tsp Sesame Seed


  1. Pre-heat oven to 350F.
  2. Make the Flour Coating: In a bowl, mix all-purpose flour, cornmeal (if using), paprika, black pepper, salt, red chili flakes, milk or water and garlic powder. Stir until combined.
  3. Coat the Cauliflower: Dip the cauliflower one at a time. Sprinkle each cauliflower with sesame seed and dried parsley. Arrange in a baking sheet lined with parchment paper or in a silicone mat.
  4. Bake at 350F for 35 – 40 minutes or until the coating is completely dry and the cauliflower is soft and cooked.
  5. Make the Teriyaki Sauce: In a microwave safe bowl, add water, brown sugar, soy sauce, red chili flakes, cornstarch and garlic powder. Stir until the cornstarch is fully dissolved. Microwave for 2 minutes, starting with 1 minute first then stir. Microwave for another 1 minute, stir and taste. Adjust seasoning as desired.
    • Alternatively, you can cook the sauce on stove top. Mix everything in a pan and cook until the sauce thickens and becomes almost transparent.
  6. Serve: Toss the baked cauliflower in teriyaki sauce or pour the teriyaki sauce on the cauliflower. Sprinkle with sesame seed.

Serves 2-3

Small Batch Cauliflower Teriyaki By SweetnSpicyLiving

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Hi, I'm Marilou. Welcome to my website SweetNSpicyLiving. My website is where I share my passion for baking, cooking, photography and traveling. It's a small piece of my Sweet & Spicy Life that I like to share with you.

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