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General Tso Cauliflower Recipe
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4.82 from 16 votes

General Tso Cauliflower

Craving Chinese food? Making General Tso Cauliflower at home is easy and healthy! This simple recipe is gluten-free and oil-free and paired with broccoli and oil-free fried rice.
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Entrees
Cuisine: Asian
Diet: Gluten Free, Vegan, Vegetarian
Servings: 6 servings
Calories: 218kcal



  • 1 head cauliflower core removed, cut into florets
  • 1 cup whole wheat or gluten-free flour
  • 1 cup water
  • 1 Tablespoon garlic powder
  • 2 teaspoons paprika
  • 1 teaspoon onion powder

General Tso Sauce

  • ¼ cup + 2 teaspoons soy sauce or Tamari
  • 4 Tablespoons maple syrup
  • 4 Tablespoons rice vinegar
  • 1 Tablespoon Chili Paste
  • 2 teaspoons arrow root powder
  • ½ teaspoon crushed red pepper flakes to add extra heat; skip if you don't like it hot

Rice and Broccoli (optional)

  • 1 recipe No Oil-Fried Rice see Link, white, or jasmine rice (optional)
  • 1 head broccoli core removed, cut into florets

Garnish (optional)

  • 1 bunch green onions sliced thin on an angle
  • Black sesame seeds



  • Pre-heat oven to 400 degrees.
  • Remove the core from cauliflower and cut it into equal bite-sized florets.
  • In a large bowl, add flour and the remaining ingredients.
  • Whisk together.
  • The batter should be similar to the pancake batter.
  • Add more water if too thick (varies depending on the type of flour chosen)
  • Line a baking pan with parchment paper or a silicone baking mat
  • Dip each cauliflower floret individually, spacing them centimeters apart on the baking sheet.
  • Cook for 20 minutes.
  • While cauliflower bakes, prepare the sauce.
  • Remove cauliflower from the oven.
  • Place breaded and baked cauliflower florets into a bowl.
  • Pour sauce onto the florets and toss gently.
  • Place saucy florets back on the pan, and return to the oven for another 10 minutes.

Air Fry cooking option

  • Preheat the air-fryer to 375
  • Follow the same directions above.
  • Place a single layer of battered cauliflower in the base of the air fryer.
  • Air fry for 12 minutes
  • Remove the pieces from the air fryer
  • Toss in the sauce and place the pieces back in the air-fryer
  • Cook for another 3 minutes.
  • I suggest cooking all the cauliflower in batches before tossing it into the sauce to cook again for a few minutes.

General Tso Sauce

  • Combine all ingredients in a small saucepan.
  • Whisk all ingredients together.
  • Heat on medium-low.
  • The sauce will thicken as it heats.
  • Now prepare the rice.

Rice (Optional)

  • Prepare 1 recipe of oil-free fried rice.
  • Broccoli
  • Place broccoli florets on a baking pan or Crisper Pan.
  • Sprinkle with salt and pepper.
  • Bake in the same oven with cauliflower for 10 minutes.


  • Place ½ cup rice in the middle of each bowl.
  • Add General Tso Cauliflower and broccoli.
  • Garnish with sliced scallions and black sesame seeds.


  • Air-fry the cauliflower instead of baking it for a quicker version. 
  • I used chickpea flour, but any flour works. You may need to add additional water if using regular flour. 
  • Pre-heating the air-fryer helps to cook the cauliflower more evenly. 
  • Remember, when air-frying, if batch cooking, the first batch takes longer than the subsequent batches. 
  • As a shortcut, use your favorite General Tso bottled sauce. 
  • I like using a silicone baking mat as opposed to parchment paper, but wither works for oil-free cooking. 
  •  Substitute corn starch if you don't have arrowroot powder. 
  • When making the sauce, the arrowroot powder thickens the sauce as it heats in the pan. 


Calories: 218kcal | Carbohydrates: 47g | Protein: 9g | Fat: 1g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 0.2g | Sodium: 611mg | Potassium: 714mg | Fiber: 7g | Sugar: 13g | Vitamin A: 777IU | Vitamin C: 140mg | Calcium: 110mg | Iron: 2mg