Sauteing cauliflower takes ordinary vegetable, by some standards, and turns it into a rich nutty side dish that the whole family will love.
Cauliflower is a nice crunchy vegetable that has nutty undertones but can be a bit bitter raw. This is why sauteing it with just olive oil and salt can tame that bitterness and enhance the nutty taste all in just a few minutes of cook time.
We are big fans of cauliflower around these parts. That is why we have created detailed articles on cauliflower taste and how to cut cauliflower. Cauliflower rice is a fantastic substitute for rice and cauliflower mash is a wonderful substitute for mashed potatoes. So of course, we have to always pay tribute to how to saute cauliflower as well.
You can add so many delicious herbs and spices to sauteed cauliflower but don’t be shy about just keeping the dish simple. In this recipe, we will cover how to saute cauliflower with simply olive oil and salt. However, we are also going to give you some additional suggestions on adding even more flavor.
Can you prepare sauteed cauliflower in advance?
You can prepare sauteed cauliflower in advance but we believe it is much better served fresh.
If you are looking for a way to speed up the cooking process because you have a dinner party or you are just planning ahead, we do have a tip that will help. We recommend that you do the preparation work in advance and save the cooking for right before serving.
Go ahead and wash and dry your cauliflower. Then cut the florets from the stalks into small bite-sized pieces. You can cut the large florets with a knife and then use your hands to break them into smaller pieces.
Then place the florets in an airtight container and place it in the fridge. The cauliflower should last up to days in the fridge
How to reheat sauteed cauliflower
You can reheat sauteed cauliflower the next day. Our favorite method is to put a skillet over medium-low temperature and heat it up. While the skillet is heating up, set the cauliflower out on the counter so that it can start coming to room temperature.
Add one teaspoon of olive oil to the skillet and the cauliflower. Stir it constantly until the cauliflower is warmed through and through.
You can also reheat sauteed cauliflower in the microwave but the results won’t be quite as tasty.
Ingredients needed to saute cauliflower
A bonus that makes sauteing cauliflower so easy is that you really only need three ingredients. For a tasty yet simple dish, you only need cauliflower, olive oil, and salt.
While you only need three ingredients that doesn’t mean that you have to stop there. Feel free to spice it up with other herbs, spices, and even other vegetables.
Cauliflower - In order to saute cauliflower you will want to cut it into evenly sized floret pieces. We recommend that you cut it from the stalk and then cut the florets into bite-sized pieces. We have expanded tips on how to cut cauliflower for you here.
Olive oil - We prefer to saute the cauliflower in olive oil over butter because it handles heat for an extended amount of time better. Feel free to experiment with coconut oil or grapeseed oil as well. If you want that rich buttery flavor, feel free to add a pat of butter during the last two minutes of the cooking process.
Salt - Salt is technically optional in this recipe but we highly recommend it. Salt enhances the flavor and compliments the nutty flavor of the cauliflower perfectly.
Optional ingredients for sauteed cauliflower
Herbs and spices - Consider adding herbs and spices to your cauliflower as you saute it.
For example, consider adding capers and chives to the sauteed cauliflower for a unique flavor profile. The options here are truly endless. Consider using just one of the suggestions below or mix and match to try out different varieties.
- Capers
- Chives
- Cinnamon
- Maple syrup
- Garlic
- Lemon slices
- Mace
- Rum
- Sage
What kind of pan is best for sauteing cauliflower
We prefer to saute the cauliflower in a large non-stick skillet with sloping sides. The sloping sides make it easier for flipping and stirring the cauliflower as it cooks. Our favorite skillet these days is the Le Creuset large frying pan.
You can saute in a cast-iron skillet and that does add a nice flavor but it requires a bit more olive oil and you will want to pay closer attention as to not burn the florets.
How to saute cauliflower
This is an overview of how to saute cauliflower with a few additional tips. Below you will see the detailed instructions that include temperature and measurements.
Step 1: Wash the cauliflower in a colander. Cut the cauliflower florets from the stalk. Then use your knife and cut it into smaller pieces or use your hands and break the florets into smaller pieces.
Try and make the floret pieces bite-size and close to the same size. They will cook more evenly if they are closer to the same size.
Step 2: Heat up a large non-stick pan. The cauliflower will turn out much better if the pan is hot when you add the oil and cauliflower.
Step 3: Once the pan is hot add the olive oil, salt, and cauliflower to the pan. Spread the florets out in the pan so that they are not stacked on top of one another.
If there isn’t enough room in the pan to keep them from stacking, saute the cauliflower in batches. If they are stacked they will steam instead of sauteing and you will not wind up with those perfectly charred edges that we all love.
Step 4: Allow the florets to cook undisturbed for 3-4 minutes.
Step 5: Stir the cauliflower and continue to cook it for another 5 minutes. Stir the florets every minute. Cook until the florets are browned all over and starting to char on the edges.
Note that cook time varies based upon the size of the florets and the pan and temperature.
How to Saute Cauliflower That Taste Good
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
- Yield: 4 servings 1x
Description
How to saute cauliflower quickly and easily. This recipe requires only 3 ingredients: Cauliflower florets, olive oil, and salt. We do have suggestions for additional herbs and spices to change up the flavor.
Ingredients
- 1 head of cauliflower
- 3 T olive oil
- Salt
Instructions
- Prep the cauliflower by washing it and cutting the florets from the stalk. Then cut the florets into bite-sized pieces.
- Place a large non-stick skillet over medium-high heat.
- Add the cauliflower, olive oil, and salt to the hot pan. Stir the florets to fully coat them in the olive oil.
- Spread the cauliflower florets out so they have plenty of room in the pan. (If need be to create space, work in batches.)
- Cook undisturbed for 3-4 minutes or until they start to brown slightly.
- Stir the cauliflower and cook for another 5 minutes, stirring occasionally until the florets are browned and starting to char on the edges.
- Serve immediately.
- Category: Side dish
- Method: Stovetop
- Cuisine: American
Dena Akbar says
this is a good recipe and I would like to fix this and I never ate it before.
Tasha Cain says
I have never had sauteed cauliflower before. I do eat cauliflower cooked and uncooked.
Sara says
This is great
Cathy McInturff says
Yummy!!!
Sandy Weinstein says
i love cauliflower. i use it with a lot of foods, even give plain steamed to my dogs. i like is riced, on salads, steamed with cheese.
John Dickson says
Need to try this.
Linda Beaton says
Very informative...right down to the pan to cook it in!
wendy hutton says
I love cauliflower but don't cook it often as my family doesn;t like it
Debbie Welchert says
We love cauliflower and have never had it this way. I will be giving it a try.
Shannon Pickin says
Sounds yummy!
Earnestine Jackson says
Thanks interesting recipe.
Leela says
I love cauliflower. It sounds delicious.
Sheila Gagnon says
This is a great recipe. I.just add a little extra garlic.
Dominica McCoy says
Looks delicious!!!!
Darlene Owen says
This recipe sounds great.
Michael Coovert says
Looks great. I will have to try this. I love cauliflower but I usually eat it smothered in cheese.
Kayte CookWatts says
I love that you keep things simple on your blog for people that may not be experienced cooks. It really helps!
wendy hutton says
this looks and sounds great
Lula Ruger says
So simple and delicious Thanks for the tips
April Morin says
I usually do not like cauliflower but I might like it sauteed like this recipe. A
Jeanette Jackson says
This sounds easy enough to make and delicious
Ashley Bridges says
I will definitely have to try this. I love cauliflower and love finding new ways to cook it or incorporate it in other dishes.
Christal Brancato says
Love cauliflower and cant wait to try this
Michele Cupp says
I have never made it this way, but I can't wait to try now.
Dorothy Boucher says
Thank you so much for sharing these tips and ideas, I love learning more ideas to cook and use cauliflower.
@tisonlyme143
Amber Kolb says
Oh man, this looks SO good! I've never made it this way before.
Anita Kennett says
Thanks for the great ideas
Brandon says
I've never been more hungry for something so healthy after reading this.
Amber Kolb says
Cauliflower is so good! I need to try making it this way for a change!
Lydia says
This recipe is easy to follow and supper delicious!
Caroline Lozinski says
What an great article ! I’ve never cooked cauliflower this way and it seems easy and sounds delicious!
Linda Beaton says
Thank you for the nutritional info as well!
Linda Beaton says
As usual, you give so many different flavor options that I would never have thought of!
Renee Groskreutz says
I am so glad that you like these ideas! Enjoy.
Lisa Gomez says
Sound really good!
Amber Kolb says
I love cauliflower! Time to try it cooked this way!
Kathy Scott says
This sounds delicious and easy to make. Can't wait to try it.
RICHARD SKUSE says
good recipe
Chas says
Like dodging through a minefield with the pop ups-who doesn’t love cauliflower? 😉
Kim Gilleland says
Good to know, will have to try this!
Kim Gilleland says
Good to know, I'll have to try this!
Tina says
wow mmmm
ED says
yes love this
RICHARD SKUSE says
LIKE TO TRY IT
RICHARD SKUSE says
love cauliflower
Soraya M says
I have been trying to find ways to incorporate more cauliflower into our dishes. Thank you for the great ideas.