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.
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🥘 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!
- 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).
- Prepare. First, wash the medium head of fresh cauliflower and trim it into bite-sized florets.
- 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.
- 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).
- 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.
- 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 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!
🥡 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.
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❓ FAQ
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!
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!
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.
😋 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!
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📋 Recipe
Sauteed Cauliflower
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)
Instructions
- Wash the cauliflower and trim it into bite-sized florets.1 medium head cauliflower
- 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.1 tablespoon water
- Heat a skillet with olive oil over medium-high heat. Once hot, add the cauliflower and garlic to the pan. Season with salt & pepper.1 tablespoon olive oil, 1 tablespoon garlic, ¼ teaspoon each, 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.2 tablespoon butter, 2 tablespoon Parmesan cheese, 1 tablespoon fresh parsley
Equipment You May Need
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
Angela is an at home chef that developed a passion for all things cooking and baking at a young age in her Grandma's kitchen. After many years in the food service industry, she now enjoys sharing all of her family favorite recipes and creating tasty dinner and amazing dessert recipes here at Bake It With Love!
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