Simple ingredients, big flavour and plenty of crunch. This Crispy Smashed Broccoli & Cauliflower transforms everyday vegetables into a delicious side dish with golden roasted edges, melted Parmesan, fragrant herbs and a hint of chilli for gentle warmth.

Roasting the broccoli and cauliflower before smashing them creates extra crispy edges, whilst the Parmesan adds a rich, savoury finish. Finished with fresh lemon juice, this TNK recipe is packed with fibre, vitamins and minerals, making it an easy way to enjoy more vegetables without compromising on flavour.

Perfect alongside your favourite protein, served as a starter, or enjoyed as a snack straight from the tray, this recipe is quick to prepare, easy to customise and guaranteed to become a household favourite.

Why This Recipe Works

➡️ Broccoli and cauliflower are naturally rich in vitamins and minerals, including vitamin C, vitamin K, folate and potassium. Vitamin C supports the normal function of the immune system, vitamin K contributes to the maintenance of normal bones, folate supports normal cell division and potassium contributes to the maintenance of normal blood pressure.

➡️ Broccoli, cauliflower and the herbs provide fibre, which supports digestive health, contributes to a healthy gut microbiome and helps you feel fuller after meals.

➡️ Parmesan provides protein and calcium. Protein supports the maintenance of muscle, whilst calcium contributes to the maintenance of normal bones and teeth.

➡️ Extra virgin olive oil provides predominantly monounsaturated fats, a type of healthy unsaturated fat. These fats help your body absorb fat-soluble vitamins, including vitamin A and vitamin K, allowing you to make the most of the nutrients found in the vegetables.

➡️ Combining healthy fats, protein, fibre and plenty of colourful vegetables creates a balanced side dish that’s both satisfying and flavour-packed. Pair it with a source of protein and a complex carbohydrate to easily build a balanced Nutri-plate following the TNK approach.

Crispy Smashed Broccoli & Cauliflower

Golden, crispy broccoli and cauliflower roasted with Parmesan, herbs and a hint of chilli, then finished with fresh lemon for the perfect balance of savoury flavour and crunch. A simple, vegetable-packed side dish that’s ready in just 30 minutes.

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Prep Time 10 minutes mins

Cook Time 25 minutes mins

Servings: 2 servings

Course: Snack

Cuisine: Mediterranean

Ingredients Equipment Method

Ingredients

  

• 1 small head of broccoli around 250g, cut into florets
• 1 small head of cauliflower around 250g, cut into florets
• 1½ tbsp extra virgin olive oil
• ½ tsp garlic powder
• ½ tsp onion powder
• ½ tsp smoked paprika
• ½ tsp dried oregano
• ¼ tsp dried chilli flakes plus extra to serve, optional
• ½ tsp sea salt
• Freshly ground black pepper
• 40 g finely grated Parmesan
• Zest of ½ lemon
• 1 tsp fresh lemon juice
• 1 tbsp fresh parsley finely chopped (optional)

Equipment

• Large baking tray
• Baking parchment
• Large mixing bowl
• Measuring spoons
• chopping board
• Sharp knife
• Box grater
• Flat-bottomed glass or jar
• Spatula or tongs

Method

 

Prepare the vegetables

1. Preheat the oven to 220°C (200°C fan) / 425°F.
2. Line a large baking tray with baking parchment.
3. Cut the broccoli and cauliflower into medium-sized florets.

Season the vegetables

1. Place the florets into a large mixing bowl.
2. Add the olive oil, garlic powder, onion powder, smoked paprika, dried oregano, dried chilli flakes, salt and black pepper.
3. Toss until the vegetables are evenly coated.

Roast

1. Arrange the florets in a single layer on the prepared baking tray.
2. Roast for 20 minutes, or until the stems are tender when pierced with a fork.

Smash the vegetables

1. Remove the tray from the oven.
2. Using the bottom of a sturdy glass or jar, gently press each floret until slightly flattened, creating more surface area for crisping.

Add the Parmesan

1. Sprinkle the grated Parmesan evenly over the smashed broccoli and cauliflower.
2. Return to the oven for 5–7 minutes, until the cheese is melted, golden and crisp around the edges.

Finish the dish

1. Remove from the oven.
2. Sprinkle over the lemon zest and parsley, if using.
3. Drizzle with the fresh lemon juice.
4. Finish with an extra pinch of dried chilli flakes and freshly ground black pepper, if desired.

Serve

1. Serve immediately while hot and crispy.