Learn the best ways to cook cauliflower, including roasting, sautéing, and mashing. Get easy, healthy recipes to bring out its flavor and perfect texture.

Jump to:
- Best Ways To Cook Cauliflower
- #1 Boiling Cauliflower
- #2 Steaming Cauliflower
- #3 Roasting Cauliflower
- #4 Baking Cauliflower
- #5 Sautéing Cauliflower
- #6 Ricing Cauliflower
- #7 Air Frying Cauliflower
- More Easy Vegetable Recipes
- Cauliflower Tips & FAQs
- More Recipe Roundups
- "📖 Recipe"
- Best Ways to Cook Cauliflower: Cauliflower and Asparagus
- 💬 Comments
Cauliflower's mild flavor and firm texture make it a culinary chameleon--it can transform into various dishes that mimic other foods.
Riced cauliflower can replace regular white rice, mashed cauliflower can act like potatoes, or even be used as a pizza crust base.
As one of the most versatile vegetables, cauliflower is used in soups, salads, casseroles, veggie burgers, and pizza.
Best Ways To Cook Cauliflower
The best ways to cook cauliflower are boiling, steaming, roasting, baking, ricing, and air frying.
#1 Boiling Cauliflower
The easiest way to cook cauliflower on the stove is by boiling it in water. All you need is a head of cauliflower, water, a pot, and a heating element. A healthy side dish, boiled cauliflower, is ready in 10 minutes!
This recipe for Cauliflower Bacon Gratin is made with boiled cauliflower. It is combined with a creamy cheese sauce and then baked in the oven. The finished product is a soft, puffy cheesy dish that is irresistible.
This cheesy cauliflower casserole uses heavy cream, bacon, Gruyere, and a touch of nutmeg.

#2 Steaming Cauliflower
Like boiling, steaming cauliflower is a gentle cooking method and a straightforward process. The only difference is you are inserting a steamer basket into the pot that keeps the vegetable elevated from the water. This may retain some of the nutrients.

Steamed cauliflower retains its shape and crispness better than boiled cauliflower, making it suitable for dishes where texture is important, such as stir-fries or salads.
To steam cauliflower, place florets in a steamer basket over boiling water, cover, and cook for 5-7 minutes until tender but still slightly crisp.
Cauliflower Mash is a creamy cheesy low-carb side dish that's like mashed potatoes but made with cauliflower. It has cheese, garlic, and herbs as seasonings. It's a lighter version of starchy mashed potatoes.

Wisconsin Cauliflower Cheese Soup is a rich gluten-free cauliflower soup made with steamed cauliflower, Pepper Jack cheese, and cream.

#3 Roasting Cauliflower
Roasting cauliflower, or any vegetable, is incredibly tasty. Once you get the hang of it, you'll be doing it all the time. All you have to do is toss your ingredients in a big bowl, add a tablespoon of olive oil, a little salt, and pepper, and roast until tender.
These are the recipes I use to roast cauliflower all the time! My whole family loves them!
This Roasted Cauliflower with Carrots side dish is very easy to make! Simply season chopped cauliflower and carrots with fresh garlic and thyme, then roast them in the oven on a sheet pan. It's a delicious way to get your daily dose of vegetables.
Roasted Cauliflower with Garlic is a simple yet flavorful dish. Toss cauliflower florets with minced garlic, olive oil, salt, and pepper, then roast in the oven until golden brown and tender.
Roasted Cauliflower, Asparagus, and Carrots is a delicious side dish that is cooks up in 15 minutes. A medley of roasted vegetables is a perfect side for weeknight and holiday meals.
How long does it take to roast cauliflower at 400 degrees F? Prep the cauliflower and break into 1-inch pieces. Scatter on a sheet pan and roast in the center of the oven for 25 minutes.
This oven-roasted Cauliflower Hummus is made with roasted cauliflower, garlic, and tahini. The roasted cauliflower and all the seasoning go into a blender for a whirl and the creamy bean-free dip that's a perfect pairing for a tray of fresh veggies or chips.

This creamy Sweet Potato Cauliflower Soup, made with roasted cauliflower, sweet potatoes, and coconut milk, is a perfect healthy weeknight meal!

#4 Baking Cauliflower
The following recipes are made by baking the cauliflower with other ingredients in a hot oven, creating crispy and aromatic dishes that highlight the natural flavors of the vegetable.
You won’t miss this Loaded Cauliflower Casserole.
This recipe starts with a base of roasted cauliflower. The tender-crisp cauliflower is then mixed with all your baked potato favorites, including cheese, bacon, sour cream, and onion baked for the flavor of loaded baked potatoes without the carbs.

This recipe for a Cauliflower Galette bakes cauliflower and broccoli with garlic and Parmesan cheese in a free-form pie crust to make a crunchy galette. A galette is a rustic French pastry that can be filled with sweet or savory ingredients.
It's made by rolling out dough, placing the filling in the center, and folding the edges of the dough over the filling to create a crust that holds the ingredients in place.

#5 Sautéing Cauliflower
Sautéing cauliflower can result in uneven cooking, leaving some pieces too soft while others remain undercooked. Additionally, it may release moisture, causing the vegetables to steam rather than brown properly.
However, Louise Claire from The Vegan Larder blog shows you how to sauté cauliflower, pulverize it in a blender with other veggies, and then pan-fry it to perfection.
To make Indian Veggie Burger Patties, cauliflower, onions, garlic, peppers, and seasonings (garam masala, turmeric, and cumin) are sautéed in a skillet. The mixture is placed in a food processor, shaped into patties, and fried until golden brown.

#6 Ricing Cauliflower
Cauliflower rice is a low-carb alternative to traditional rice, made by finely grating or processing cauliflower into rice-sized pieces and lightly sautéing it.
Chop rice cauliflower into florets and pulse in a food processor until it resembles rice grains. You can also grate the florets using a box grater for a similar texture.
Here is my recipe for Simple Cauliflower Rice.

Cauliflower Bread is made with steamed cauliflower rice, almond flour, eggs, and cheese, this recipe is gluten-free, unbelievably moist, and so delicious!

#7 Air Frying Cauliflower
To air-fry cauliflower, cut down the cauliflower and lightly coat it with oil and seasonings, then cook it in an air fryer until they are fork-tender and crispy on the outside.
Air Fryer Cauliflower with Fish is my go-to for a quick one-pot Florida Keys fish and vegetables dinner.
Golden brown with crispy edges, air-fryer fish with veggies is an easy-to-make, high-protein meal. Use thin white fillets of fish, fresh cauliflower, and unsalted butter for an epic dinner tonight!

These Air Fryer Cauliflower Steaks have crispy edges and a hint of spice, making them a perfect savory appetizer that you can serve on a platter with a creamy dipping sauce.

Cauliflower Rice Pizza Crust is one of our favorites! Rice cauliflower and mix it with eggs and cheese to create a delicious pizza crust that pairs perfectly with all your favorite toppings.

Asian Orange Cauliflower is a meatless take on Panda Express’s popular orange chicken recipe. The sweet and sticky cauliflower bites are air-fried and taste amazing!

More Easy Vegetable Recipes
If you’re looking for more easy vegetable dishes, check out our full selection of vegetable recipes.
Cauliflower Tips & FAQs
Moist cooking techniques use liquid, like water, broth, or steam, to cook food. These methods include boiling, simmering, poaching, and steaming, helping to tenderize and flavor ingredients effectively. They are ideal for gently cooking a range of foods while maintaining their nutritional value and natural taste.
Raw cauliflower (1 cup, chopped): contains about 2 grams of protein.
Cooked cauliflower (1 cup, chopped): contains about 2 grams of protein.
Cauliflower should be tender when pierced with a fork or knife, but not mushy. It should still hold its shape and have a slight bite to it.
Yes, cauliflower can be a substitute for higher-carb ingredients like rice or potatoes. You can make cauliflower rice or cauliflower mash or use it as a pizza crust alternative.
More Recipe Roundups
- Healthy Cauliflower Rice Recipes
- How Long To Roast Vegetables at 400
- 31 Different Uses For Cucumbers
- Best Ways to Cook Broccoli
- Best Ways to Cook Green Beans
- The Best Snapper Recipes
- The Best Blackened Seafood Recipes
- Best Raw Carrot Salads From Every Country
"📖 Recipe"

Best Ways to Cook Cauliflower: Cauliflower and Asparagus
Ingredients
- 1 small head of cauliflower, broken into small florets.
- ½ pound medium width fresh asparagus, ends trimmed or snapped off
- 2 carrots, peeled and sliced into ½-inch coins
- 7 garlic cloves peeled and cut in half
- 5 sprigs fresh thyme snipped into 1" pieces
- 5 sprigs fresh oregano (optional) snipped into 1" pieces
- 2 tablespoons olive oil
- Kosher or coarse salt
- Freshly ground pepper
Instructions
- Preheat oven to 400 degrees Fahrenheit (204 degrees C) with the rack set in the center position of the oven.
- Prepare a half-sheet pan (18 x 13 inches) with parchment paper or spray with cooking spray to prevent sticking.
- Rinse and towel dry all the vegetables.
- In a large bowl, toss the cauliflower, carrots, fresh herbs, olive oil, ½ teaspoon salt, freshly ground pepper.
- Scatter vegetables on one side of the sheet pan, leaving room between each piece to prevent steaming.
- Add trimmed asparagus to the other side of the pan. Lightly brush the asparagus with oil; season with a little salt and pepper. Place pan in the oven and set timer for 15 minutes.
- Rotate the pan 180 degrees after 10 minutes and determine how much longer it needs to roast.
- Roast for an additional 5 to 10 minutes or until asparagus is golden brown.
- Taste and add more salt and pepper, if needed.
- Serve hot.
Comments
No Comments