• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Kitchen Divas
  • Recipes
  • Resources
    • Kitchen Divas Resources
    • Blogger Resources
  • About
  • Contact
    • Contact Us
    • Work With Us
  • Navigation Menu: Social Icons

    • Bloglovin
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Recipes
  • Kitchen Divas Resources
  • Blogger Resources
  • About
  • Contact
  • Work With Us
    • Bloglovin
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×

    Home » Recipes » Vegetables

    Sautéed Cauliflower

    Published: May 11, 2022 · Modified: Jun 27, 2022 by Karin and Ken · This post may contain affiliate links. Leave a Comment

    Share
    Pin
    Tweet
    Email
    Jump to Recipe Print Recipe

    This sautéed cauliflower recipe takes this vegetable somewhere you've never gone before. This cauliflower sauté recipe is loaded with spicy flavor and a truffle twist!

    Sautéed cauliflower in bowl. The cauliflower is in three different colors, white, yellow and purple.

    Cauliflower is one of my favorite vegetables, but I've made it so much over the years that it started to feel a little stale. That's when I decided to get extra fancy with it. I love it and I think you will, too.

    Cauliflower Saute Recipe

    This recipe for sautéed cauliflower was inspired by my sauteed spinach, carrots, tomatoes and mushrooms recipe on this site and pairs well with this amazing roast beef recipe.

    Ingredients

    You'll only need a few ingredients to make this recipe. You'll find them all easily at your local grocery store, even the truffle oil and salt.

    • fresh cauliflower florets
    • olive oil
    • truffle oil
    • truffle salt
    • coarse black pepper
    • minced garlic
    • fresh chopped rosemary
    • fresh chopped parsley
    • lemon zest
    • red pepper flakes
    • grated parmesan

    See the recipe card at the end of the post for quantities.

    Instructions for Sautéed Cauliflower

    It only takes a few simple steps to make this recipe. You'll be in and out of the kitchen in no time!

    Step 1: Blanch the Cauliflower

    Boil the cauliflower florets for 1 minute, then immediately remove the pot from the heat and use a slotted spoon to transfer the cauliflower to an ice water bath. Drain.

    Step 2: Season the Cauliflower

    Add the cauliflower, olive oil, truffle oil, truffle salt, pepper, minced garlic, rosemary, lemon zest, and red pepper flakes to a large mixing bowl and mix well.

    Step 3: Sauté

    Add the cauliflower to a frying pan on medium heat and sauté for 10 minutes. Remove and toss with parsley. Enjoy!

    Hint: Don't skimp on the ice in your ice water bath. The water should be as cold as possible to stop the cooking process.

    Overhead photo of Sautéed Cauliflower in a frying pan. The cauliflower is in three different colors, white, yellow and purple. A metal spoon is resting inside the frying pan.

    Substitutions

    Don't have the correct ingredients on hand or want to change something up? Here are some helpful tips for you to change this cauliflower sauté recipe.

    • Your Preferred Oil - If you don't have olive or truffle oil, any oil will work.
    • Lemon Juice - If you don't have lemon zest, add a splash of lemon juice.

    Variations

    Want to personalize this sautéed cauliflower recipe? Here are some of my tried and true tips for changing up this recipe.

    • Brussels Sprouts - Add some for some more color, crunch and flavor
    • Mild - Omit the red pepper flakes if you don't like spicy food.
    • Bacon - Add crumbled bacon for a smoky flavor.

    If you love recipes like this, you may also enjoy our Slow Cooker Scalloped Alfredo Potatoes and Cauliflower.

    Equipment

    You'll only need a few basic pieces of kitchen equipment to make this recipe.

    • Knife
    • Cutting board
    • Measuring spoons
    • Pot
    • Pan
    • Large mixing bowls
    • Spoon

    Storage

    Store this cauliflower in the refrigerator in an air-tight container for 3 to 5 days.

    Tips

    Even a recipe as easy as this one has its little secrets that make it better. I'm sharing those with you below.

    • Use a lot of ice in your ice water bath. The colder the water, the better.
    • Be gentle when mixing your cauliflower with the oils and spices so you don't break it up.
    Sautéed cauliflower in bowl. The cauliflower is in three different colors, white, yellow and purple.

    FAQ

    Do you have questions about sauteed cauliflower? Here are some of the most commonly asked questions about this cauliflower saute recipe.

    Can you sauté cauliflower?

    You bet you can and it's so easy too!

    How long to sauté cauliflower?

    After blanching your cauliflower for one minute simply sauté for 10 minutes over medium to medium-high heat.

    How do I reheat sauteed cauliflower?

    You can microwave it at 30-second intervals until hot. For crispier cauliflower, bake it in the oven at 350 until heated through.

    Sautéed Cauliflower Video

    More Cauliflower Recipes

    Do you like cauliflower? Here are some recipes you may also like to try.

    • Smoked Cauliflower
    • Air Fryer Bang Bang Cauliflower
    • Honey Buffalo Cauliflower Bites
    • Cheesy Baked Cauliflower

    Sauteed Cauliflower

    Ready to get cooking? Remember that you can print this recipe if you would like.

    Sautéed Cauliflower

    This sautéed cauliflower is so easy and so full of flavor. This cauliflower sauté recipe gets extra fancy with truffle oil and truffle salt.
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 10 mins
    Total Time 20 mins
    Course Side Dish
    Cuisine American
    Servings 5
    Calories 110 kcal

    Equipment

    • Knife
    • cutting board
    • measuring spoons
    • Pot
    • pan
    • large mixing bowls
    • spoon

    Ingredients
      

    • 1 pound cauliflower florets fresh
    • 2 tablespoon extra virgin olive oil
    • 1 tablespoon truffle oil
    • 1 teaspoon truffle salt
    • 1 teaspoon coarse black pepper
    • 2 teaspoon garlic minced
    • 1 teaspoon rosemary fresh chopped
    • 2 tablespoon parsley fresh chopped
    • 1 teaspoon lemon zest
    • ½ teaspoon red pepper flakes
    • 2 tablespoon grated parmesan

    Instructions
     

    • Get out and measure your ingredients.
      Overhead photo of all the ingredients needed to make Sautéed cauliflower.
    • Heat a frying pan over medium heat
    • Bring 3 cups of salted water to a boil. Set aside a bowl of ice water. Blanch the cauliflower florets by adding to boiling water for 1 minute.
      Cauliflower florets blanched in boiling water inside a metal pot.
    • Move pan off of the heat source and quickly remove cauliflower with a slotted spoon and add to the ice water.
      Cauliflower florets resting in ice water.
    • Drain cauliflower and add to a large mixing bowl. Combine with olive oil, truffle oil, truffle salt, pepper, minced garlic, rosemary, lemon zest, and red pepper flakes.
      Cauliflower florets, olive oil, truffle oil, truffle salt, pepper, minced garlic, rosemary, lemon zest, and red pepper flakes added to a large mixing bowl.
    • Mix well.
      Cauliflower florets, olive oil, truffle oil, truffle salt, pepper, minced garlic, rosemary, lemon zest, and red pepper flakes mixed together in a large mixing bowl.
    • Pour into the frying pan.
    • Sauté for 10 minutes.
      Wooden spoon stirring cauliflower florets in a frying pan.
    • Remove from heat and toss with parsley and grated parmesan. Serve.
      Sautéed cauliflower in a frying pan. A spoon is scooping two cauliflower florets.
    • Enjoy every bite.
      Closeup photo of sautéed cauliflower in a bowl.

    Notes

    • Use a lot of ice in your ice water bath. The colder the water, the better.
    • Be gentle when mixing your cauliflower with the oils and spices so you don't break it up.

    Nutrition

    Calories: 110kcalCarbohydrates: 6gProtein: 3gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 2mgSodium: 67mgPotassium: 299mgFiber: 2gSugar: 2gVitamin A: 215IUVitamin C: 47mgCalcium: 45mgIron: 1mg
    Keyword sauteed cauliflower
    Tried this recipe?Let us know how it was!
    Share
    Pin
    Tweet
    Email

    More Vegetables

    • What to Serve with Swedish Meatballs
    • What to Serve with Shepherds Pie
    • What to Serve with Paella
    • What to Serve with Chicken Salad

    Reader Interactions

    Leave a Reply Cancel reply

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

    Recipe Rating




    Primary Sidebar

    • Bloglovin
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube

    Welcome!

    Ken and Karin

    We are the kitchen divas: Karin and my partner in life Ken.

    We have been attached at the heart and hip since the first day we met, and we love to create new dishes to keep things interesting. Variety is definitely the spice of life!

    Read more...

    Latest Recipes

    • Pink Mojito
    • Easy Chicken Adobo with Coconut Milk
    • Baked Garlic Balsamic Steak
    • Copycat Starbucks Cake Pop Recipe

    Footer

    Join me in the kitchen for a week of our favorite Sweets and Treats!

    • Bloglovin
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube

    © 2023 · Kitchen Divas · All Rights Reserved · Privacy Policy