Microwave Cauliflower

Perfectly tender, flavorful, and ready in under 15 minutes, this Microwave Cauliflower recipe is your ultimate quick and healthy side dish. Utilizing the simple magic of a microwave, fresh cauliflower florets are steamed to perfection with just a splash of water—locking in nutrients and natural sweetness. A drizzle of olive oil and a sprinkle of garlic powder, salt, and black pepper elevate the dish with a savory touch, while a garnish of fresh parsley adds a vibrant finishing touch. With minimal cleanup and no stove required, this recipe is perfect for busy weeknights or meal prepping a wholesome veggie option. Whether you’re crafting a light lunch or pairing it with your favorite main course, microwave steamed cauliflower is a time-saving, delicious choice you’ll love.

Nutriscore Rating: 79/100

Prep Time:5 mins

Cook Time:8 mins

Total Time:13 mins

Servings: 4

Ingredients

• 1 head Cauliflower
• 2 tablespoons Water
• 1 tablespoon Olive oil
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 0.25 teaspoon Garlic powder
• 1 tablespoon Fresh parsley (optional, for garnish)

Directions

Step 1

Wash the head of cauliflower thoroughly and pat it dry.

Step 2

Cut the cauliflower into bite-sized florets, discarding the leaves and core.

Step 3

Place the cauliflower florets in a microwave-safe bowl that has a lid or can be covered tightly with plastic wrap.

Step 4

Add 2 tablespoons of water to the bowl to help steam the cauliflower.

Step 5

Cover the bowl with the lid or plastic wrap, ensuring there’s a small vent for steam to escape. If using plastic wrap, poke a small hole with a fork.

Step 6

Microwave the cauliflower on high for 5-7 minutes, depending on the desired tenderness. Check after 5 minutes to avoid overcooking.

Step 7

Carefully remove the bowl from the microwave (it will be hot) and remove the lid or plastic wrap while avoiding the steam.

Step 8

Drain any excess water from the bowl and drizzle the cauliflower with 1 tablespoon of olive oil.

Step 9

Sprinkle the cauliflower with salt, black pepper, and garlic powder, tossing to coat the florets evenly.

Step 10

Transfer to a serving plate and garnish with fresh parsley if desired. Serve immediately.

Nutrition Facts

Serving size	648.5 grams (648.5g)

Amount per serving	% Daily Value*
Calories	286

Total Fat 15.80g	20%
Saturated Fat 3.00g	15%
Polyunsaturated Fat 1.50g
Cholesterol 0mg	0%
Sodium 2094mg	91%
Total Carbohydrate 31.90g	12%
Dietary Fiber 12.80g	46%
Total Sugars 11.90g
Protein 12.10g	24%

Vitamin D 0IU	0%
Calcium 145mg	11%
Iron 3mg	17%
Potassium 1882mg	40%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 44.7%

Protein: 15.2%

Carbs: 40.1%