• Krista Smith, FNTP

Perfect Roasted Veggies

Check out the yummy darker bits on the broccoli! This is the best part!

Salads are great, but I absolutely adore the taste of roasted veggies. When you roast (or grill), you release some of the natural sugars. All you need is a hot oven, a little bit of oil, some parchment paper (I don’t use foil anymore) and your favorite vegetables and you’re ready to go! Read on for some tips, or scroll to the end for the general roasting method.

Choose veggies that either are already the same size or that can be cut into the same size to ensure even cooking throughout the pan. My personal favorite veggies are usually cruciferous and root varieties. Depending on what I have on hand, I may include any combination of cauliflower, broccoli, carrots, zucchini, onions, mushrooms, parsnips, turnips, and bell peppers. I do advocate low carb, but I’d be silly not to mention that other produce such as any type of potato, brussels sprouts, green beans (and even kale or corn with a much shorter bake time) also work well. Ever tried roasting carrots?? They are sooo good!

Prepped veggies ready to be roasted.

Notice I only halved the zucchini. Reason being is I don’t like mushy zucchini and keeping the pieces larger maintains a bit of crunch. Feel free to slice zucchini a bit thinner for a softer result.

Start by preheating your oven to 425 degrees. I usually use the center rack. Line a rimmed baking sheet with parchment paper. Chop your veggies so they are all about the same thickness and keep the pieces at least 2” in length. Place on the baking sheet and drizzle with a good quality oil. I love avocado oil for this, but saturated fats such as refined coconut oil (refined isn’t as “coconutty”), real melted butter, ghee, bacon grease are all great options.

Due to the fact we are using high heat, I do not recommend olive oil for this method. Olive oil is a monounsaturated fat with a lower smoke point. The quality is compromised when using for high temp cooking.

Toss the veggies so they are well coated with oil, then arrange so none overlap. Sprinkle with seasoning of choice. I like either an Italian seasoning blend or Everything But the Bagel blend plus a sprinkle of salt. Place into the oven for 20-30 minutes. Check about halfway through and flip them if they begin to burn.

Serve warm.

Perfect Roasted Veggies

Serves 4-6

Prep time: About 10 minutes

Cook time: 20-30 minutes


Approx. 6 cups veggies of choice such as: cauliflower, broccoli, carrots, zucchini, onions,

mushrooms, parsnips, turnips, and bell peppers

About 2T avocado oil or just enough to lightly coat (or any saturated fat in liquid form such as

butter, bacon grease, refined coconut oil)

1T Spice blend of choice (or more to taste) I like Italian seasoning blend or Everything But the Bagel seasoning

Himalayan pink salt or Celtic sea salt


Preheat oven to 425 degrees. Line a rimmed baking sheet with parchment paper. Set aside.

Wash and cut veggies so they are equal widths (thickness). For softer veggies, slice thin.* For a bit of crunch, leave them a bit thicker. Large broccoli stalks may need to be sliced lengthwise to ensure they cook well.

Drizzle with oil, then toss to coat. Arrange veggies so none overlap. Sprinkle seasoning on top.

Place on center rack of oven and roast for 20-30 minutes. Check after 15 minutes to ensure they don’t burn, then flip them over & move them around the pan for more even cooking (this is optional-they will still turn out nice if you forget).

*Note: If you sliced your veggies thin (about ¼” or so), check after 10 minutes and flip.

Serve immediately. Store leftovers in an airtight container in fridge for up to 3 days.

Palmdale, CA



Krista Smith
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Nutritional Therapy Practitioner


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