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
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.
this is a good recipe and I would like to fix this and I never ate it before.
I have never had sauteed cauliflower before. I do eat cauliflower cooked and uncooked.
This is great
Yummy!!!
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.
Need to try this.
Very informative…right down to the pan to cook it in!
I love cauliflower but don’t cook it often as my family doesn;t like it
We love cauliflower and have never had it this way. I will be giving it a try.
Sounds yummy!
Thanks interesting recipe.
I love cauliflower. It sounds delicious.
This is a great recipe. I.just add a little extra garlic.
Looks delicious!!!!
This recipe sounds great.
Looks great. I will have to try this. I love cauliflower but I usually eat it smothered in cheese.
I love that you keep things simple on your blog for people that may not be experienced cooks. It really helps!
this looks and sounds great
So simple and delicious Thanks for the tips
I usually do not like cauliflower but I might like it sauteed like this recipe. A
This sounds easy enough to make and delicious
I will definitely have to try this. I love cauliflower and love finding new ways to cook it or incorporate it in other dishes.
Love cauliflower and cant wait to try this
I have never made it this way, but I can’t wait to try now.
Thank you so much for sharing these tips and ideas, I love learning more ideas to cook and use cauliflower.
@tisonlyme143
Oh man, this looks SO good! I’ve never made it this way before.
Thanks for the great ideas
I’ve never been more hungry for something so healthy after reading this.
Cauliflower is so good! I need to try making it this way for a change!
This recipe is easy to follow and supper delicious!
What an great article ! I’ve never cooked cauliflower this way and it seems easy and sounds delicious!
Thank you for the nutritional info as well!
As usual, you give so many different flavor options that I would never have thought of!
I am so glad that you like these ideas! Enjoy.
Sound really good!
I love cauliflower! Time to try it cooked this way!
This sounds delicious and easy to make. Can’t wait to try it.
good recipe
Like dodging through a minefield with the pop ups-who doesn’t love cauliflower? 😉
Good to know, will have to try this!
Good to know, I’ll have to try this!
wow mmmm
yes love this
LIKE TO TRY IT
love cauliflower
I have been trying to find ways to incorporate more cauliflower into our dishes. Thank you for the great ideas.