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Cauliflower

Sauteed Cauliflower Recipe

  • Cauliflower
  • Side Dishes
Prep Time 5 mins
Cook Time 10 mins
Servings 4 servings
Calories 129 kcal
sauteed cauliflower recipe
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This sauteed cauliflower recipe infuses your diet with the fall harvest’s heartiest flavors.

There are many ways to appreciate the essence of vegetables, and sauteing is arguably the simplest. Today, we’re sharing with you a flavorful sauteed combination of mushrooms, cauliflower, and radish, topped with crisp, smoky bacon.

So, keep reading unless you want to jump directly to the “sauteed cauliflower recipe” card below. This article has plenty of useful info but won’t keep you waiting.

Is Sauteed Cauliflower Healthy?

Let’s start with the fact that cauliflower is a healthy vegetable you should probably eat more. It contains a good helping of the fiber, vitamins, and minerals necessary for your body.

It also comes with just 25 calories per 100 grams (about a cup), just like broccoli. Eating fibrous vegetables with a low calorie yield is the key to eating less but still feeling satisfied.

Health-wise, sauteing isn’t exactly the best method of all, but it’s not bad either. The skillet cooks food quickly to prevent vitamin loss and it’s not as greasy as deep-frying.

All of these sound great, but healthy eating requires a deeper dive. Let’s have a quick look.

is sauteed cauliflower healthy

What Healthy Eating Is and How Our Cauliflower Dish Fits

If you haven’t checked the USDA’s guidelines for healthy eating, here’s a summary:

  1. The calorie intake should be regulated.
  2. Consumption of added sugar, sodium, and saturated fats should be limited.
  3. Alcohol consumption is not advised. If it’s not avoided entirely, consume it in moderation.
  4. Meet the micronutrient needs by having a variety of food from different food groups.
  5. Understand that your body has different needs at different stages. Do what you must to meet them.

We can’t help you with the last three, but the first two are within our capabilities. We have our own rules to make sure your overall intake from our recipes doesn’t exceed what’s allowed.

We seasoned this sauteed cauliflower recipe in particular with only a small amount of salt. This gives us a tasty meal without much sodium.

We also added no granulated sugar and used very little bacon. The levels of added sugar and saturated fat are, therefore, not a problem.

Best Way to Cut Cauliflower for Sauteed Cauliflower

If you’re starting with a whole head of cauliflower with green leaves attached to the bottom, peel them off. This allows you to better see the good parts of the vegetable: little florets attaching to the large stalk in the middle.

With a paring knife, cut the florets off right where they attach to the stalk. You’ll be left with a bunch of mini “trees.” Cut these trees vertically into bite-sized pieces that you find manageable.

ingredients

After you’ve removed one, the other florets start to reveal themselves, making them easier to access and cut.

When you’re finished, toss the stalk away or slice it up to add to the rest of the dish. It’s just as edible and healthy, but a little tougher than the florets.

Remember to preserve any florets you currently don’t need in the fridge.

Should You Wash Cauliflower Before Cooking?

Yes, this is absolutely crucial. Vegetables are exposed to dirt and chemicals that you definitely don’t want inside your body.

We often wash ours first with a mild salt solution at a 1 cup water : 1 tsp salt ratio. We then rinse them twice, making sure to get rid of all the salt water and then scrub them well with our hands.

Do this for all of the vegetables and you’ll be ready to start cooking.

How to Make Sauteed Cauliflower

Cauliflower and radish won’t turn soft by sauteing, so we first microwaved them. If you don’t own a microwave, boil them for about 2 minutes.

Meanwhile, we cooked the bacon to render all of its fat out. We set it aside and sautéd the mushrooms and aromatics in butter until everything caramelized.

Finally, we added the microwaved vegetables and seasonings to cook for another 3 minutes. After that it was ready to serve.

Here’s a recap:

step 1: Microwave/boil the cauliflower and radish

Microwave/boil the cauliflower and radish

step 2: Cook the bacon

Cook the bacon

step 3: Saute the mushrooms

Saute the mushrooms

step 4: Add all ingredients to the pan and cook

Add all ingredients to the pan and cook

step 5: serve

Serve

For the measurements and timing, refer to our sauteed cauliflower recipe card down below.

What Can I Sauteed Cauliflower With

Besides mushrooms and radish slices, you can add other vegetables to your saute. The best choices are chunky veggies that fit easily into a fork. Broccoli, carrots, onions, and snap peas are some of our top recommendations.

what can i sauteed cauliflower with

You can also add nuts to the pan for an unconventional twist. A touch of nuttiness complements the pure flavors of vegetables.

Finally, fulfill a main course by turning this into a cauliflower stir-fry with pasta. A simple yet satisfying 20-minute dish.

sauteed cauliflower recipe

Sauteed Cauliflower Recipe

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If you’re into quick, hearty dishes, that’s what this sauteed cauliflower recipe is all about. You can add other vegetables too, and customize your meal.
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Side Dish
Cuisine Global
Servings 4 servings
Calories 129kcal

Ingredients
 

  • 16 oz cauliflower cut into bite-sized florets
  • 4 oz radishes halved
  • 2 oz raw cured bacon cut into small squares
  • 6 oz brown mushrooms quartered
  • 1 tbsp garlic minced
  • 1 tbsp unsalted butter
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 2 tbsp coriander finely chopped

Instructions
 

  • Add 16 oz cauliflower and 4 oz radishes to a bowl. Wrap in microwave-safe cling film and microwave on medium for 7 minutes. Alternatively, bring a pot of water to a boil and cook them for 2 minutes.
    step 1: Microwave/boil the cauliflower and radish
  • While they’re cooking, heat a skillet over low heat. Add 2 oz raw cured bacon and stir to cook for 2 minutes.
    step 2: Cook the bacon
  • Turn the heat up to medium and add 6 oz brown mushrooms, 1 tbsp garlic, and 1 tbsp unsalted butter. Saute for 2 minutes.
    step 3: Saute the mushrooms
  • By now the vegetables should be done cooking, so add them straight to the pan. Add 1/4 tsp ground black pepper, 1/4 tsp salt, 1/2 tsp garlic powder, 1/2 tsp onion powder and stir for 3 minutes.
    step 4: Add all ingredients to the pan and cook
  • Plate the sauteed vegetables and top them with 2 tbsp coriander. Serve.
    step 5: serve

Nutrition

Nutrition Facts
Sauteed Cauliflower Recipe
Amount Per Serving (1 serving)
Calories 129 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 4g25%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 17mg6%
Sodium 300mg13%
Potassium 643mg18%
Carbohydrates 10g3%
Fiber 3g13%
Sugar 4g4%
Protein 6g12%
Vitamin A 22IU0%
Vitamin C 60mg73%
Calcium 47mg5%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
homemade sauteed cauliflower recipe
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Luna Regina

Luna Regina

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Luna is the founder and chief recipe developer of Healthy Recipes 101. Apart from cooking, she also loves reading, programming, exploring the outdoors, and collecting useless facts about everything.

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sauteed cauliflower recipe
Sauteed Cauliflower Recipe
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Lizzie Streit, MS, RDN, LD
Recipe developed by Luna Regina on September 1, 2021 Nutritionally reviewed by Lizzie Streit, MS, RDN, LD

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