Sauteed Cauliflower Recipe

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For tender yet crisp cauliflower, try cooking it in a skillet! Simply add your favorite seasonings to this delicious, perfectly cooked Sautéed Cauliflower Recipe.

spatula scooping up sautéed cauliflower

Pan Sautéed Cauliflower

This is a simple recipe that gives you perfectly texture, lightly flavored cauliflower every time. You might just have some new fans of cauliflower after debuting this recipe in your home! This method is a great base for cooking cauliflower and you can add any seasonings or sauces your family loves.

Try different spices or herbs. Nutritional yeast for a healthy “cheesy” taste, red pepper flakes, or maybe even a dash of cinnamon? The sky’s the limit. Cauliflower takes on the flavor of any ingredients you add to the dish.

Sauces and dips welcome as well! How about buffalo or bbq sauce? Kiddos love honey mustard or ketchup for dipping. Adults will love a small dish of olive oil and herbs served alongside this cauliflower. Yum!

hand holding a piece of sautéed cauliflower

For more ideas on easy vegetable sides, try Asparagus in the Air Fryer, Baked Sweet Potatoes In The Air Fryer, and Air Fryer Keto Zucchini Fries.

How To Make Sautéed Cauliflower

First chop up a head of cauliflower. You can do this easily by cutting off the florets and then cutting those pieces in half. Next, add olive oil or vegetable oil to a pan and heat to high.

Place cauliflower in pan and wait until oil starts to sizzle, then reduce heat to medium. Begin stirring about every minute and cook cauliflower at this heat setting for 5 minutes.

cooking sautéed cauliflower

Reduce heat to low and cook for another 3-4 minutes (depending on your preference for texture), stirring every 30 seconds to a minute.

Add seasonings and cook (stirring) for another 30 seconds until seasonings are incorporated. Turn off heat. Transfer cooked cauliflower to a serving plate.

sautéed cauliflower on a plate

Cooking Tips

  • The main idea is to keep stirring every minute or so, this prevents the cauliflower from burning
  • Use any seasonings you prefer. Try spicy heat, sweet, salty– any spices you think would taste great on cauliflower
  • If cooking time is up and cauliflower is not tender enough to your liking, just cook for another 3-4 minutes

sautéed cauliflower cooking in a skillet

How Do You Cook Cauliflower So That It’s Not Mushy?

First chop the cauliflower into florets to ensure even cooking and crisping up. Cook in oil (type of your choosing) and either roast or sauté for the best texture. Avoid boiling cauliflower as it gets too mushy.

sautéed cauliflower seasoned and cooked

What Spice Goes Well With Cauliflower?

For delicious-tasting, cooked cauliflower, top with melted butter and any of these seasonings: dill, chives, nutmeg, garlic powder, thyme, rosemary, or paprika.

What To Serve With Sautéed Cauliflower

We love to add toppings like this Basil Pesto Sauce, Best Ever Homemade Buffalo Sauce, or this Creamy Garlic Yogurt Dill Sauce. Either drizzle on top or serve in small bowls for dipping.

Sautéed Cauliflower pairs deliciously with main dishes like Bone-In Chicken Thighs, Chicken Kiev, Spaghetti Squash with Meat Sauce.

close-up of sautéed cauliflower

More Sauteed Vegetables Recipes

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Sautéed Cauliflower Recipe

For tender yet crisp cauliflower, try cooking it in a skillet! Simply add your favorite seasonings to this delicious, perfectly cooked Sautéed Cauliflower Recipe.
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Side Dish
Keyword: Sauteed Cauliflower Recipe
Cooking Method: sauteed
Servings: 4 servings
Calories: 34kcal

Recipe Video

Ingredients

  • 1 head of cauliflower
  • 1 tbsp olive oil
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 tsp garlic powder

Instructions

  • First chop up a head of cauliflower. Cut off the florets and then chop those pieces in half.
  • Add olive oil or vegetable oil to a pan and heat to high.
  • Place cauliflower in pan and wait until oil starts to sizzle, then reduce heat to medium. Begin stirring about every minute and cook cauliflower at this heat setting for 5 minutes.
  • Reduce heat to low and cook for another 3-4 minutes (depending on your preference for texture), stirring every 30 seconds to a minute.
  • Add seasonings and cook (stirring) for another 30 seconds until seasonings are incorporated.
  • Turn off heat. Transfer cooked cauliflower to a serving plate.

Notes

  • The main idea is to keep stirring every minute or so, this prevents the cauliflower from burning
  • Use any seasonings you prefer. Try spicy heat, sweet, salty-- any spices you think would taste great on cauliflower
  • If cooking time is up and cauliflower is not tender enough to your liking, just cook for another 3-4 minutes 
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Nutrition

Serving: 1g | Calories: 34kcal | Carbohydrates: 1g | Protein: 0.1g | Fat: 4g | Saturated Fat: 0.5g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 3g | Sodium: 291mg | Potassium: 11mg | Fiber: 0.1g | Sugar: 0.02g | Vitamin A: 1IU | Vitamin C: 0.01mg | Calcium: 1mg | Iron: 0.1mg
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