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.
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Recipe Information
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)
Instructions
Wash the head of cauliflower thoroughly and pat it dry.
Cut the cauliflower into bite-sized florets, discarding the leaves and core.
Place the cauliflower florets in a microwave-safe bowl that has a lid or can be covered tightly with plastic wrap.
Add 2 tablespoons of water to the bowl to help steam the cauliflower.
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.
Microwave the cauliflower on high for 5-7 minutes, depending on the desired tenderness. Check after 5 minutes to avoid overcooking.
Carefully remove the bowl from the microwave (it will be hot) and remove the lid or plastic wrap while avoiding the steam.
Drain any excess water from the bowl and drizzle the cauliflower with 1 tablespoon of olive oil.
Sprinkle the cauliflower with salt, black pepper, and garlic powder, tossing to coat the florets evenly.
Transfer to a serving plate and garnish with fresh parsley if desired. Serve immediately.
Nutrition Facts
Calories |
286 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.8 g | 20% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2094 mg | 91% | |
| Total Carbohydrate | 31.9 g | 12% | |
| Dietary Fiber | 12.8 g | 46% | |
| Total Sugars | 11.9 g | ||
| Protein | 12.1 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 145 mg | 11% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 1882 mg | 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.
