Garlic Cauliflower & Mushrooms (Anti-Inflammatory Power Bowl)
This Garlic Cauliflower and Mushrooms recipe is a nutrient-dense, anti-inflammatory side dish that’s low-carb, gluten-free, keto-friendly, and packed with flavor. Roasted cauliflower florets and sautéed mushrooms are infused with fresh garlic, olive oil, herbs, and cracked black pepper—creating a simple yet powerful dish loaded with antioxidants and plant-based benefits.
Perfect for clean eating, weight management, gut health, and heart-healthy meal plans, this recipe fits beautifully into Mediterranean diet, paleo diet, and plant-based lifestyles.
🌿 Why This Recipe Is Anti-Inflammatory
This dish features ingredients known for their anti-inflammatory properties:
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Cauliflower – Rich in vitamin C, fiber, and sulforaphane (a powerful antioxidant).
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Mushrooms – Contain beta-glucans that support immune health.
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Garlic – Known for allicin, which helps reduce inflammation.
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Extra virgin olive oil – A staple in anti-inflammatory Mediterranean recipes.
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Fresh herbs – Provide phytonutrients and digestive support.
🥘 Ingredients (Serves 4)
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1 large head cauliflower, cut into florets
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8 oz cremini or button mushrooms, sliced
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4 cloves fresh garlic, minced
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3 tbsp extra virgin olive oil
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½ tsp sea salt (adjust to taste)
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½ tsp freshly ground black pepper
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½ tsp turmeric (optional, boosts anti-inflammatory benefits)
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½ tsp dried thyme or Italian seasoning
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1 tbsp fresh parsley, chopped
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1 tsp lemon juice (optional, for brightness)
👩🍳 Instructions
Step 1: Prep the Vegetables
Wash and cut cauliflower into bite-sized florets. Slice mushrooms evenly for consistent cooking.
Step 2: Roast the Cauliflower
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Preheat oven to 400°F (200°C).
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Toss cauliflower with 2 tbsp olive oil, salt, pepper, and turmeric.
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Spread evenly on a baking sheet.
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Roast for 20–25 minutes until golden and slightly crisp.
Step 3: Sauté Mushrooms & Garlic
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Heat remaining 1 tbsp olive oil in a large skillet over medium heat.
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Add mushrooms and cook 5–7 minutes until browned.
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Stir in minced garlic and thyme. Cook 1–2 minutes until fragrant (do not burn garlic).
Step 4: Combine & Finish
Add roasted cauliflower to the skillet. Toss gently. Finish with lemon juice and fresh parsley.
Serve warm.
🍽 Serving Suggestions
This versatile healthy vegetable side dish pairs well with:
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Grilled salmon or baked chicken breast
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Quinoa or brown rice bowls
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Grass-fed steak
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Lentils or chickpeas for plant-based protein
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As a low-carb meal prep bowl base
It also works beautifully in:
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Keto meal plans
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Anti-inflammatory diet programs
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Weight loss meal prep recipes
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Detox or clean eating menus
🔄 Delicious Variations
🧀 Cheesy Version
Add grated parmesan or nutritional yeast for a dairy-free cheesy flavor.
🌶 Spicy Garlic Version
Add red pepper flakes or cayenne for metabolism-boosting heat.
🥦 Extra Veggie Boost
Mix in broccoli, zucchini, or spinach for more fiber and micronutrients.
🥑 Healthy Fat Boost
Top with sliced avocado or drizzle with tahini sauce.
🍋 Mediterranean Style
Add olives, feta, and a squeeze of extra lemon.
🥗 Nutrition Information (Per Serving – Approximate)
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Calories: 165
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Carbohydrates: 12g
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Fiber: 4g
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Net Carbs: 8g
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Protein: 4g
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Fat: 12g (mostly heart-healthy fats)
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Vitamin C: 70% DV
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Potassium: 12% DV
Low-carb • Gluten-free • Dairy-free • Keto-friendly • Paleo-friendly
❓ Related Questions
Is cauliflower good for inflammation?
Yes. Cauliflower contains antioxidants and phytonutrients that help reduce oxidative stress and chronic inflammation.
Are mushrooms anti-inflammatory?
Certain mushrooms contain compounds that support immune balance and reduce inflammatory markers.
Can I meal prep this recipe?
Absolutely. Store in an airtight container for up to 4 days in the refrigerator.
Can I make it in an air fryer?
Yes. Air fry cauliflower at 375°F for 15–18 minutes, shaking halfway through.
Is this recipe good for weight loss?
Yes. It’s low in calories, high in fiber, and supports blood sugar balance.
💡 Pro Cooking Tips
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Don’t overcrowd the pan when roasting—this ensures caramelization.
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Use fresh garlic instead of garlic powder for maximum health benefits.
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Let mushrooms brown properly before stirring.
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Finish with lemon juice to brighten flavor naturally without extra salt.
🌟 Final Thoughts
This Garlic Cauliflower and Mushrooms anti-inflammatory recipe is a powerhouse of flavor and nutrition. Whether you’re following a Mediterranean diet plan, keto lifestyle, plant-based meal prep, or simply looking for healthy dinner ideas, this dish delivers both taste and health benefits.
