Mediterranean Garlic Chilli Roasted Cauliflower Sandwich

Mediterranean Garlic Chilli Roasted Cauliflower Sandwich

The Mediterranean Garlic Chilli Roasted Cauliflower Sandwich is a bold and wholesome plant-based sandwich that brings together spice, creaminess, and fresh Mediterranean flavors. Cauliflower is roasted with garlic, chilli flakes, smoked paprika, and cumin until crispy and golden, then layered into toasted bread with tzatziki, sliced avocado, fresh herbs, tomatoes, and feta cheese.

This sandwich is hearty and satisfying, yet light and nutrient-packed, making it a perfect choice for a vegetarian lunch, dinner, or meal prep option. The balance of spicy roasted vegetables with creamy, cool toppings gives it an irresistible flavor profile you’ll crave again and again.

Total Time:

Prep Time: 15 minutes

Cook Time: 25–30 minutes

Total Time: 40–45 minutes

Ingredients:

For the Garlic Chilli Roasted Cauliflower:

1 medium cauliflower, cut into small florets

3 tbsp olive oil

3 cloves garlic, minced

1–2 tsp chilli flakes (adjust for spice preference)

1 tsp smoked paprika

½ tsp ground cumin

½ tsp salt

¼ tsp black pepper

Juice of ½ lemon

For the Sandwich Assembly:

4 sandwich rolls, ciabatta, pita pockets, or flatbreads

½ cup tzatziki sauce (store-bought or homemade)

½ cup feta cheese, crumbled

1 medium avocado, sliced

1 medium tomato, sliced

½ small red onion, thinly sliced

1 cup arugula or baby spinach

2 tbsp fresh parsley or mint, chopped

Optional: pickled red onions, olives, or roasted red peppers for extra flavor

Instructions:

Preheat the Oven:

Preheat your oven to 425°F (220°C).

Line a baking sheet with parchment paper.

Prepare the Cauliflower:

In a large bowl, toss the cauliflower florets with olive oil, minced garlic, chilli flakes, smoked paprika, cumin, salt, pepper, and lemon juice until well coated.

Spread the cauliflower evenly on the baking sheet in a single layer.

Roast the Cauliflower:

Roast for 25–30 minutes, flipping halfway through, until the cauliflower is crispy on the edges and golden brown.

Remove from the oven and set aside.

Assemble the Sandwiches:

Toast the bread or pita if desired for extra texture.

Spread a generous layer of tzatziki sauce on each side of the bread or inside the pita.

Layer the roasted cauliflower evenly across the bread.

Add avocado slices, tomato slices, red onion, arugula, and feta cheese.

Sprinkle with fresh parsley or mint for brightness.

Add optional toppings like pickled red onions or roasted red peppers if desired.

Serve:

Serve the sandwiches immediately while warm for the best texture and flavor.

Serving Ideas:

Pair with sweet potato fries, a Greek salad, or roasted vegetables.

For a picnic or to-go option, wrap the sandwich tightly in parchment paper to keep it together.

Tips

Cut Cauliflower Evenly: Use uniform small florets so the cauliflower roasts evenly and crisps up well.

Use Fresh Garlic: Fresh minced garlic adds bold flavor, but if you’re sensitive to strong garlic, you can roast the garlic cloves alongside the cauliflower for a milder taste.

Toast the Bread: Toasting the bread or pita adds crunch and structure, preventing sogginess from the sauces and toppings.

Balance the Heat: Adjust the chilli flakes to your preferred spice level. For mild heat, use ½ to 1 tsp.

Variations:

Make it Vegan: Use vegan tzatziki and plant-based feta cheese, or skip the cheese altogether.

Add Protein: Include grilled halloumi, chickpeas, or falafel patties for a protein boost.

Try Different Greens: Swap arugula for spinach, baby kale, or fresh basil leaves.

Use Different Sauces: Replace tzatziki with hummus, baba ganoush, or spicy harissa yogurt for variety.

Gluten-Free Option: Use gluten-free pita, flatbread, or lettuce wraps for a gluten-free sandwich.

Q&A

Q: Can I make this sandwich ahead of time?

A: It’s best to roast the cauliflower ahead and store it separately. Assemble the sandwich just before serving to keep the bread from getting soggy.

Q: What bread works best for this sandwich?

A: Use crusty rolls, ciabatta, pita, or naan for the best texture. You can also use whole grain wraps for a lighter option.

Q: Can I use frozen cauliflower?

A: Fresh cauliflower is preferred for better roasting texture, but frozen cauliflower works in a pinch. Thaw and dry thoroughly before roasting.

Q: Is this recipe spicy?

A: It can be! Adjust the chilli flakes to make it mild or spicy depending on your preference.

Q: How can I store leftovers?

A: Store the roasted cauliflower separately in the fridge for up to 3 days. Reheat in the oven or air fryer to keep it crispy before assembling fresh sandwiches.

Nutrition Facts (Per Sandwich)

(Based on 4 servings, with ciabatta rolls)

Note: Nutritional values are estimates and may vary depending on bread and toppings.

Conclusion

The Mediterranean Garlic Chilli Roasted Cauliflower Sandwich is a vibrant, spicy, and satisfying plant-based meal that brings together the bold flavors of the Mediterranean. With crispy roasted cauliflower, creamy tzatziki, fresh herbs, avocado, and feta, this sandwich hits the perfect balance of heat, creaminess, freshness, and crunch.

It’s an excellent choice for vegetarian lunches, dinners, or meal prep, and can easily be customized to suit your taste or dietary needs. Whether you’re looking for a meatless option with big flavor or just love cauliflower, this sandwich is sure to become a favorite in your rotation!