• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Bake It With Love

  • Grilling
  • Recipe Index
  • About
  • Cookbooks
  • Subscribe
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Grilling
  • Recipe Index
  • About
  • Cookbooks
  • Subscribe
×
Home » Recipes » Side Dishes

Last Updated: Apr 21, 2023 by Angela Latimer · Leave a Comment

Sauteed Cauliflower

Jump to Recipe
Pin image with text of a plate of sauteed cauliflower.

Sauteed cauliflower is a versatile and delicious vegetable side dish perfect for serving with practically any meal you're making! The cauliflower caramelizes slightly, which brings out its natural nutty flavor. It tastes great with fish, lamb, pork, beef, chicken, and much more!

Easy Sauteed Cauliflower

Sauteed cauliflower is full of flavor and will be loved by your whole family. As an added bonus, you can make this yummy side in under 30 minutes!

This easy recipe can be used as a base and customized by adding different seasonings or herbs! Cauliflower is known for taking on all of the flavors of any ingredients, so you can try out something new or use what your family already loves.

Square image of a plate of sauteed cauliflower.
This tender, tasty sauteed cauliflower is an incredibly easy side dish everyone loves!
Jump to:
  • Easy Sauteed Cauliflower
  • 🥘 Sauteed Cauliflower Ingredients
  • 🔪 How To Sauté Cauliflower
  • 💭 Angela's Pro Tips & Recipe Notes
  • 🥡 Storing & Reheating
  • ❓ Recipe FAQs
  • 😋 More Easy Side Dishes
  • 📖 Recipe Card
  • 💬 Comments & Reviews

🥘 Sauteed Cauliflower Ingredients

Grab a head of fresh cauliflower and get ready to whip up this veggie side dish in no time! You may need some fresh parsley and Parmesan cheese, but the rest are all pantry staples!

Tall image of ingredients needed for sauteed cauliflower.
  • Cauliflower - 1 medium-sized head of fresh cauliflower, washed and cut into florets.
  • Water - 1 tablespoon of water to steam the cauliflower.
  • Cooking Oil - 1 tablespoon extra virgin olive oil (EVOO) or your preferred cooking oil.
  • Garlic - 1 tablespoon of minced garlic (one garlic clove).
  • Seasoning - ¼ teaspoon each, salt & pepper (to taste).
  • Butter - 2 tablespoons butter (or a butter substitute).
  • Parmesan Cheese - 2 tablespoons freshly grated Parmesan cheese.
  • Parsley (optional) - 1 tablespoon of fresh, chopped parsley (or one of these parsley substitutes) as an optional garnish.

*Be sure to see the free printable recipe card below for ingredients, exact amounts & instructions with tips!*

🔪 How To Sauté Cauliflower

This recipe is so easy to prepare that it will become a new favorite! All that you need to get started is a microwave-safe bowl or your favorite steamer and a pan to season and saute the cauliflower! No special equipment is needed!

This veggie side dish recipe yields approximately 6 servings (or 4 hearty servings).

Process image 1 showing cauliflower sauteing in pan.
Process image 2 showing cauliflower sauteing in pan with butter.
  1. Prepare. First, wash the medium head of fresh cauliflower and trim it into bite-sized florets.
  2. Steam. Add the cauliflower to a microwave-safe bowl with 1 tablespoon of water. Cover with a plate or microwave-safe lid and microwave for 4 minutes or until just almost tender. Drain and set aside.
  3. Sauté. Next, heat a skillet with 1 tablespoon of extra virgin olive oil over medium-high heat. Once hot, add the cauliflower and 1 tablespoon of minced garlic to the pan. Season with ¼ teaspoon each of salt & pepper (add more to taste when serving).
  4. Cook. Allow the cauliflower to cook undisturbed for 3-4 minutes so the bottoms get nicely browned. Then, stir gently and allow to cook for another minute or two.
  5. Serve. Add the 2 tablespoons butter to the pan and let it melt, then remove the pan from heat. Sprinkle the 2 tablespoons (or more, up to ¼ cup) Parmesan cheese and an optional tablespoon of chopped fresh parsley on top and serve.

Sauteed cauliflower will pair well with almost any meaty dinner! Try it with my baked boneless chicken thighs or pan-seared cowboy ribeye steak. Enjoy!

💭 Angela's Pro Tips & Recipe Notes

  • I don't recommend using frozen cauliflower to make sauteed cauliflower because it tends to result in mushy cauliflower. Instead, you could use a bag of pre-washed and trimmed cauliflower. You will need 3-4 cups of cauliflower florets.
  • The cauliflower can be steamed in any method (the microwave is just the fastest). A few minutes in a steamer basket will work just as well! 
  • Avoid overcooking the cauliflower in the microwave, or it can become mushy when sauteed. Start with just 4 minutes, then use a fork to check the tenderness. It should be crisp-tender, not completely soft. 
  • You can play with the seasonings here. Cumin, onion powder, garlic powder, or Italian seasoning would all be delicious!
Wide image of a plate of sauteed cauliflower.

🥡 Storing & Reheating

Once your leftover sauteed cauliflower has cooled, transfer it to an airtight container and refrigerate it for up to 4 days.

To freeze, transfer your completely cooled sauteed cauliflower to an airtight freezer storage container or freezer storage bag. Freeze for up to 3 months.

Reheating Sauteed Cauliflower

The easiest way to reheat sauteed cauliflower is in the microwave. Heat the cauliflower for 1 minute on high power, then in 30-second increments until warmed to your satisfaction.

You can also reheat it in the oven at 300°F (150°C) for 10 minutes or return it to a skillet over medium heat and cook until warm.

>>>>See all of my recipes here<<<<

❓ Recipe FAQs

Can I Freeze Sauteed Cauliflower?

Yes, of course. You can freeze and store it for up to 3 months. You will want to thaw it out overnight and then reheat it either in the microwave or oven!

Do I Have To Steam The Cauliflower?

You can skip this step entirely, but you will still have to do the work of getting the florets soft and tender by cooking them in the pan. This method works the same but increases your time in the kitchen!

How Do I Keep Cauliflower From Becoming Soggy?

The two most common culprits to cause your cauliflower to become soggy are overcrowding your pan and using too much oil while cooking. I recommend leaving a little room between florets and only using enough oil for a light coating to keep your florets tender.

Tall image of a plate of sauteed cauliflower.

😋 More Easy Side Dishes

  • Baked Parmesan Yellow Squash - This side dish is easy to prepare and full of flavor for any occasion!
  • Oven Roasted Potatoes - These simple potatoes are the best of both worlds, with a crispy outside and fluffy inside!
  • Sour Cream Macaroni and Cheese - A cheesy and tangy take on macaroni and cheese that is sure to have everyone asking for more!
  • Pan Fried Asparagus - This delicious and elevated side requires little work and few ingredients!
  • Sauteed Sweet Potatoes - A super versatile side that will meet your sweet or savory craving at dinner.
  • Broccoli And Cheese - A rich and cheesy vegetable side dish that is full of flavor and nutrition!

Do you love a recipe you tried? Please leave a 5-star 🌟rating in the recipe card below and/or a review in the comments section further down the page.
Stay in touch with me through social media @ Pinterest, Facebook, Instagram, or Twitter! Subscribe to the newsletter today (no spam, I promise)! Don't forget to tag me when you try one of my recipes!

📖 Recipe Card

Wide image of a plate of sauteed cauliflower.
Print Recipe Leave A Comment
Love This Recipe?Click On A Star To Rate It!
4.86 from 7 reviews

Sauteed Cauliflower

Sauteed cauliflower is a versatile and delicious vegetable side dish perfect for serving with practically any meal you're making! The cauliflower caramelizes slightly, which brings out its natural nutty flavor. It tastes great with fish, lamb, pork, beef, chicken, and much more!
Author | Angela Latimer
Servings: 6 servings
Calories: 87kcal
Prep 10 minutes minutes
Cooking 10 minutes minutes
Total Time 20 minutes minutes
Pin Recipe Share on Facebook

Ingredients
 

  • 1 medium head cauliflower
  • 1 tablespoon water
  • 1 tablespoon olive oil (extra virgin)
  • 1 tablespoon garlic (minced)
  • ¼ teaspoon each, salt & pepper (to taste)
  • 2 tablespoon butter
  • 2 tablespoon Parmesan cheese (grated)
  • 1 tablespoon fresh parsley (optional, garnish)

(Note: 2x or 3x only changes the ingredient list)

Help Us Out!If you love a recipe, be sure to come back and share your ratings. This helps future users, and allows me to continue sharing free recipes! Angela

Instructions
 

  • Wash the cauliflower and trim it into bite-sized florets.
  • Add the cauliflower to a microwave-safe bowl with 1 tablespoon of water. Cover with a plate or microwave-safe lid and microwave for 4 minutes or until just almost tender. Drain and set aside.
  • Heat a skillet with olive oil over medium-high heat. Once hot, add the cauliflower and garlic to the pan. Season with salt & pepper.
  • Allow the cauliflower to cook undisturbed for 3-4 minutes so that the bottoms get nicely browned. Then, stir gently and allow to cook for another minute or two.
  • Add the butter to the pan and let it melt, then remove the pan from heat. Sprinkle the Parmesan cheese and optional parsley on top and serve.

Notes

  • I don't recommend using frozen cauliflower to make sauteed cauliflower because it tends to turn out mushy. Instead, you could use a bag of pre-washed and trimmed cauliflower. You will need 3-4 cups of cauliflower florets.
  • The cauliflower can be steamed in any method (the microwave is just the fastest). A few minutes in a steamer basket will work just as well! 
  • Try not to overcook the cauliflower in the microwave, or it can become mushy when sauteed. Start with just 4 minutes, then use a fork to check the tenderness. It should be crisp-tender, not completely soft. 
  • You can definitely play with the seasonings here. Cumin, onion powder, garlic powder, or Italian seasoning would all be delicious!
  • To store: Once your leftover sauteed cauliflower has cooled, transfer it to an airtight container and refrigerate it for up to 4 days.
  • To freeze: Transfer your completely cooled sauteed cauliflower to an airtight freezer storage container or freezer storage bag. Freeze for up to 3 months.
  • To reheat: The easiest way to reheat sauteed cauliflower is in the microwave. Heat the cauliflower for 1 minute on high power, then in 30-second increments until warmed to your satisfaction. You can also reheat it in the oven at 300°F (150°C) for 10 minutes or return it to a skillet over medium heat and cook until warm.

Nutrition

Calories: 87kcal (4%) | Carbohydrates: 5g (2%) | Protein: 3g (6%) | Fat: 7g (11%) | Saturated Fat: 3g (19%) | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 3g | Trans Fat: 0.2g | Cholesterol: 11mg (4%) | Sodium: 183mg (8%) | Potassium: 298mg (9%) | Fiber: 2g (8%) | Sugar: 2g (2%) | Vitamin A: 186IU (4%) | Vitamin C: 47mg (57%) | Calcium: 45mg (5%) | Iron: 0.5mg (3%)
Did you try this recipe? Rate it below!I can’t wait to see your results! Mention @bake_it_with_love or tag #bake_it_with_love!
Course Side Dish, vegetable side dish
Cuisine American
« Bisquick Strawberry Shortcake
New England vs Connecticut vs Maine Lobster Roll »

Share This Recipe!

  • Share
  • X
  • Flipboard
  • Threads
  • WhatsApp
  • Email

Reader Interactions

Comments

No Comments

4.86 from 7 votes (7 ratings without comment)

Thanks for coming! Ask anything - or let me know what you think: Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Author bio photo with cake.

Hi there, I'm Angela

I am an avid vintage cookbook collector, cook, baker, and total foodie. I love sharing new, fun, creative recipes and great classic recipes, just like my Grandma used to make! Every recipe on BIWL is tested to ensure that cooks of any experience level can succeed.

Welcome to Bake It With Love. Enjoy!

More About Me ->

Grilling Recipes

  • Tasty, easy cookout food ideas to make and feed a crowd this summer.
    Easy Cookout Food Ideas: Best Dishes To Bring To A Cookout

  • Square image of sliced Arrachera steak on a cutting board.
    Arrachera (Mexican Steak for Tacos)

  • Square image of sliced Denver steak on a cutting board.
    Denver Steak

  • Square image of grilled ostrich steaks.
    Grilled Ostrich Steaks

  • Square image of grilled pineapple.
    Grilled Pineapple

  • Square image of sliced grilled skirt steak.
    Grilled Skirt Steak

See more Grilled →

Tasty Dinner Ideas

  • A square collage of four images showing easy summer crockpot meals including tender London broil pot roast, green beans and potatoes, grape jelly meatballs, and pork carnitas tacos.
    Summer Crockpot Meal Ideas

  • Panda Express honey sesame chicken copycat recipe plated with rice and garnished with more white sesame seeds.
    Panda Express Honey Sesame Chicken

  • A square image showing a bowl of tender wok fried marinated chicken with celery, onions, and black pepper sauce.
    Panda Express Black Pepper Chicken

  • Best leftover lobster recipes page image featuring four favorite dishes in a square collage.
    Leftover Lobster Recipes

  • Square collage image featuring 4 tasty recipes using leftover hard boiled eggs.
    Leftover Hard Boiled Eggs Recipes

  • Spider taco ring on baking sheet with taco toppings in the body and sliced olives for eyes.
    Spider Taco Crescent Ring

See more Main Dish →

Footer

As Seen On

As seen on these popular sites: Mashed, Tasting Table, Parade, MSN, Yahoo, Delish, The Pioneer Woman, Today, Taste of Home, and more.

↑ back to top

About

  • Meet The Team
  • Photo Sharing
  • Privacy Policy
  • Work With Me
  • Accessibility Statement

Recipes

  • Dinners
  • Desserts
  • Breakfasts
  • Cookies & Bars
  • Videos
  • Articles

AI-Free

Everything on Bake It With Love is created by me, where I share my experiences, with help from my team members and family.

I promise that BIWL is 100% free of AI content.

Get Social

Visit us on your favorite social media platforms!

Copyright © 2016-2025 Bake It With Love

Rate This Recipe

Your vote:




Let us know what you thought of this recipe:

This worked exactly as written, thanks!
My family loved this!
Thank you for sharing this recipe

Or write in your own words:

A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.