Let’s level up sautéed cauliflower! Fresh cauliflower florets, bold grated parmesan cheese, fresh minced garlic, a dash of onion powder, salt + pepper, and a little water or broth is all you need to make this simple, yet restaurant-worthy, veggie side.

Garlic Parmesan Sautéed Cauliflower in a pan sitting on a countertop. A golden serving spoon is taking a helping of the cauliflower. The pan is surrounded by a napkin and a plate with freshly grated Parmesan cheese.

I think I have fallen in love with sautéed veggies.

Before you roll your eyes and close out my website, pause and hear me out. Because as someone who *absolutely did not* identify as a veggie lover (or eater) for the first 25 years of her life, let me just say that I don’t think *all* sautéed veggies are lovable. But I *do* think the ones I put on the pages of TNN are. For one simple reason…..flavor💃🏼

Sautéed veggies are leaned on by home cooks for their simplicity and speed. Yet they often lack anything in terms of excitement. But not here! Here in the TNN home we add spice, seasoning, and flavor to our veggies and make them simple (but also joyful) to eat.

This sautéed cauliflower recipe checks all the boxes for me in terms of a joyful veggie side. ✅ It is quick (done in 15 minute). ✅ uses minimal ingredients (most of which you probably already have ✅ uses herbs + spices that complement the flavor of the veggie (garlic, a little oil, salt + onion powder) ✅optimizes for the best texture (the searing method of this cauliflower was inspired by my absolute favorite sautéed broccoli. Seriously, once you make it like this you will never make broccoli any other way) ✅ involves cheese (grated Parmesan cheese to be exact). Cheese always makes veggies better…always. I will die on that hill.

Here, let me show you how easy this one is…

Jump to Recipe Instructions
All ingredients for Sautéed Cauliflower sitting together on the counter before cooking.
This is all you need. I bet you already have these in the house!
Chopped cauliflower florets being rinsed in a colander in a sink using a sink faucet sprayer.
Give those florets a quick rinse. Just make sure they are nice + dry (and cut small) before you move on to the next step. Tip: For quick, even cooking, be sure to chop your florets into small (bite-size) pieces of around the same size. Using sizes that vary quite a bit can lead to some being overdone and others being overdone.
Chopped cauliflower florets being stirred together with tongs in a pan on the stove. The pan is surrounded by a small glass of water, a container of olive oil, a pepper mill, and a small bowl filled with salt.
Start off this easy side dish by heating the olive oil in a large pan over medium heat. Once heated through, add the cauliflower florets to the pan and season with salt and the onion powder. Toss around to coat in the oil and spread out into a single layer for even cooking. I find tongs are the perfect tool for flipping and spreading around things like cauliflower and broccoli florets (among other veggies!). To get a nice brown sear, allow the florets to cook without disturbing them for about 5-7 minutes. Once browned on one side, stir again to brown the other side. I know it’s tempting to want to fuss at these veggies but, trust the process and let them be until that beautiful brown color develops.
Water is being poured from a glass on top of the lightly cooked, chopped cauliflower florets in a pan on the stove. The pan is surrounded by a container of olive oil, a pepper mill, and a small bowl filled with salt.
Lower the heat to medium, add the water (or broth), cover, and cook until the cauliflower is fork tender but not mushy (for me this takes around 4-5 minutes).
Chopped cauliflower florets, water, and garlic are being stirred together with tongs in a pan on the stove. The pan is surrounded by a small plate of grated Parmesan cheese, a container of olive oil, a pepper mill, and a small bowl filled with salt.
Add garlic and stir into the cauliflower. Here’s the trick to garlic…don’t overcook it! It doesn’t take long to develop the flavor of fresh garlic. So, once the garlic smells fragrant it’s ready! Around 1 minute is all it takes!
Freshly grated Parmesan cheese is being sprinkled by hand on top of sautéed cauliflower. The prepared cauliflower is in a pan sitting on a countertop. The pan is surrounded by a small plate of grated Parmesan cheese, a container of olive oil, a pepper mill, and a small bowl filled with salt.
Remove the pan from the heat and sprinkle Parmesan cheese evenly over the florets. Toss together the sautéed cauliflower and cheese, give it a taste, and add more cheese or salt if needed. I recommend serving this side dish warm for the best flavor and texture. Now you’re ready to enjoy this simple, yet sophisticated side dish!
Tongs are taking a helping of Garlic Parmesan Sautéed Cauliflower from a pan on a countertop. The pan is surrounded by a small plate of grated Parmesan cheese, a container of olive oil, a pepper mill, and a small bowl filled with salt.

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5 from 3 votes

15-Minute Garlic Parmesan Sautéed Cauliflower

Yield: 6 servings
Prep Time: 5 minutes
Cook Time: 15 minutes
Cuisine: American
Course: Side Dish
Author: Taesha Butler
Let's level up sautéed cauliflower! Fresh cauliflower florets, bold grated parmesan cheese, fresh minced garlic, a dash of onion powder, salt + pepper, and a little water or broth is all you need to make this simple, yet restaurant-worthy, veggie side.
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Ingredients
 

  • 1½ pounds cauliflower florets, about 1 medium head
  • 1½ tablespoons olive oil
  • ½ teaspoon salt , to taste
  • ¼ teaspoon onion powder
  • 2 cloves garlic, minced
  • 2 Tablespoons water , or broth
  • ⅓ cup grated Parmesan cheese, plus extra for garnish.

Instructions
 

  • Go through and wash the cauliflower florets. Make sure they are all cut into small, bite-sized pieces for easy, quick cooking.
  • Heat the olive oil in a large pan over medium heat. Once hot, add the cauliflower florets + season with salt and the onion powder. Toss around to coat in the oil and spread out into a single layer. Cook without disturbing for about 5-7 minutes. This helps the cauliflower to get a lovely browning.
  • After one side of the cauliflower has browned up, give it a quick stir to move the florets around. Add the water, lower heat to medium, cover and cook for 4-5 more minutes or until cauliflower is fork tender but not mushy.
  • Add garlic and stir into the cauliflower. Cook until the garlic is fragrant, about 1 more minute.
  • Remove from heat and sprinkle Parmesan cheese over the florets and toss together. Taste and add more cheese or salt to taste.
  • Enjoy warm.
Serving: 1cup, Calories: 79kcal, Carbohydrates: 7g, Protein: 3g, Fat: 5g, Saturated Fat: 1g, Polyunsaturated Fat: 0.5g, Monounsaturated Fat: 3g, Cholesterol: 4mg, Sodium: 301mg, Potassium: 352mg, Fiber: 2g, Sugar: 2g, Vitamin A: 36IU, Vitamin C: 55mg, Calcium: 64mg, Iron: 1mg
Nutritional information provided here is only an estimate shared for convenience and as a courtesy. Information will vary based on ingredients + brands used to create the recipe.