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    Home » Recipes » Vegetables

    Sautéed cauliflower (Sauteed Cauliflower)

    Published: Jun 15, 2023 · Modified: May 19, 2025 by Karin and Ken · This post may contain affiliate links. Leave a Comment

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    Sautéed cauliflower is easy and full of flavor. This cauliflower sauté recipe uses truffle oil and truffle salt to create the best sauteed cauliflower recipe.

    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 sauteing cauliflower. 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.

    Why You Will Love This Recipe

    • Quick and simple to make.
    • Easily customized with a variety of options.
    • Make ahead a large batch of sauteed cauliflower, store it in the fridge, and enjoy it throughout the week.
    • Picky eaters will enjoy the mild flavor and tender texture.

    Sauteed Cauliflower Ingredients

    You'll only need a few ingredients to make this recipe. Sauteing cauliflower could not be easier. You'll find everything you need at your local grocery store, even the truffle oil and salt.

    Overhead photo of all the ingredients needed to make Sauteed cauliflower.
    • Fresh Cauliflower Florets - Use broccoli instead or combine the two, onions, brussels sprouts, bell peppers, zucchinis, or eggplants work as well.
    • Olive Oil - Use a different vegetable oil instead.
    • Truffle Oil - If you don't have olive or truffle oil, any oil will work.
    • Truffle Salt - Use regular table salt instead.
    • Fresh Rosemary - Use thyme, basil, oregano, cilantro or dill instead.
    • Lemon Zest - If you don't have lemon zest, add a splash of lemon juice.
    • Red Pepper Flakes - Omit the red pepper flakes if you don't like added heat.
    • Grated Parmesan - Add a sprinkling of cheese immediately after taking your dish off the heat for a slightly salty and nutty taste that complements the cauliflower perfectly.

    See the recipe card below for the exact quantities of each ingredient.

    Substitutions and Variations

    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.

    • Bacon - Add crumbled bacon for a smoky flavor.
    • Spinach or Kale - Add baby spinach or baby kale when about to remove from heat.
    • Add Crunch - Add a sprinkling of pine nuts or sunflower seeds.

    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

    Cauliflower florets blanched in boiling water inside a metal pot.
    Cauliflower florets resting in ice water.

    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

    Cauliflower florets, olive oil, truffle oil, truffle salt, pepper, minced garlic, rosemary, lemon zest, and red pepper flakes added to a large mixing bowl.
    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.

    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: Sauteing cauliflower

    Seasoned cauliflower florets added to a frying pan.
    Wooden spoon stirring cauliflower florets in a frying pan.

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

    Hint: Keep in mind that vegetables have different cooking times. Most sautéed vegetables can be cooked in about 10 to 15 minutes, depending on their size. Cook until fork-tender and golden brown but not overcooked or mushy.

    If you love recipes like this, you may also enjoy our Healthy Sauteed Spinach and Carrots, Maple Bacon Brussel Sprouts, Mediterranean Roasted Vegetables or Sweet Balsamic Green Bean Saute.

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

    Storage

    Refrigerator: Place in an airtight container in the refrigerator for 3 to 5 days.

    You can enjoy cold as a salad base or topping.

    Reheat
    When it's time to enjoy your sauteed cauliflower leftovers, you can reheat in a few different ways:

    Microwave: Place the cauliflower in a microwave-safe dish, cover and microwave on high for 1-2 minutes, or until heated thoroughly.

    Oven: Preheat your oven to 350°F (175°C), spread the cauliflower evenly on a parchment-lined baking sheet, and bake for 10-15 minutes, or until heated through.

    Stovetop: Add a couple tablespoons of water or oil to a non-stick skillet, heat over medium heat, then add the cauliflower and cook for 3-5 minutes, stirring occasionally, until heated through.

    Remember to keep an eye on the cauliflower as it reheats to avoid overcooking.

    Make Ahead: Cook a large batch of sauteed cauliflower, store it in the fridge, and enjoy it throughout the week if desired.

    What to Serve with Sauteed Cauliflower

    Sauteed cauliflower pairs well with a wide range of proteins like fish, lamb, pork, beef, and chicken. You can also serve it as a hot or cold side dish or on top of a green salad.

    Tips

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

    • Don't skimp on the ice in your ice water bath. The water should be as cold as possible to stop the cooking process.
    • Be gentle when mixing your cauliflower with the oils and spices so you don't break it up.
    • Stir your cauliflower regularly to prevent burning and ensure even cooking.

    FAQ

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

    Do I need to wash the cauliflower?

    Yes, rinse the cauliflower under cold water to remove any dirt or insects. You can also soak it in a water-vinegar solution for a few minutes to clean it thoroughly. Remove outer leaves and use a sharp knife to cut away the stem and core. Break the cauliflower head into smaller pieces, or florets, by pulling them apart with your hands or using a knife and pat dry.

    Do you need to blanch cauliflower before sauteing?

    Blanching cauliflower before sauteing can help maintain its texture and vibrant color. To blanch, immerse cauliflower florets in boiling water for about 1 minute, then quickly transfer to an ice water bath to stop the cooking process.

    How do I know when the cauliflower is cooked?

    You can check if the cauliflower is cooked by inserting a fork or knife into a floret. If it pierces easily, it should be ready. Additionally, the cauliflower should have a golden brown color.

    Can you sauté frozen cauliflower?

    Yes, you can sauté frozen cauliflower. However, it may take longer to cook as the cauliflower thaws and releases moisture. Be prepared to sauté until the cauliflower is tender and any excess water has evaporated.

    How do you select fresh cauliflower?

    When selecting fresh cauliflower, look for a head that has tightly packed florets and a creamy white color. The leaves surrounding the cauliflower should be green and crisp, as this indicates freshness. Avoid cauliflower with brown spots or any that appear to have a loose or spongy texture. Also avoid wilted leaves , size doesn't matter

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

    Sautéed Cauliflower Video

    YouTube video

    More Cauliflower Recipes

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

    • Smoked Cauliflower
    • Cauliflower bites
      Air Fryer Bang Bang Cauliflower
    • Homemade Honey Buffalo Cauliflower Bites
      Homemade Honey Buffalo Cauliflower Bites

    Sauteed Cauliflower

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

    Closeup of grey bowl full of sautéed cauliflower.

    Sautéed Cauliflower

    Karin and Ken
    Sautéed cauliflower is easy and full of flavor. This cauliflower saute recipe uses truffle oil and truffle salt to create the best sauteed cauliflower recipe.
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 10 minutes mins
    Total Time 20 minutes mins
    Course Side Dish
    Cuisine American
    Servings 5
    Calories 110 kcal

    Equipment

    • Measuring cups and spoons
    • Sharp knife
    • cutting board
    • large saucepan
    • slotted spoon
    • large mixing bowls
    • colander
    • large skillet
    • wooden 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
    • 1 teaspoon lemon zest
    • ½ teaspoon red pepper flakes

    Garnish

    • 2 tablespoon parsley fresh chopped
    • 2 tablespoon grated parmesan
    Get Recipe Ingredients

    Instructions
     

    • Get out and measure your ingredients.
    • 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.
    • Move pan off of the heat source and quickly remove cauliflower with a slotted spoon and add to the 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.
    • Mix well.
    • Pour into the frying pan.
    • Sauté for 10 minutes.
    • Remove from heat and toss with parsley and grated parmesan. Serve.
    • Enjoy every bite.

    Video

    Notes

    • Don't skimp on the ice in your ice water bath. The water should be as cold as possible to stop the cooking process.
    • Be gentle when mixing your cauliflower with the oils and spices so you don't break it up.
    • Stir your cauliflower regularly to prevent burning and ensure even cooking.

    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!
    Sauteing cauliflower in pan.
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    Welcome!

    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!

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