Pan Fried Cauliflower

posted by Chef Ani on Sep 12, 2018 (last updated Oct 4, 2024)

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Is there anything more dreamy, comforting, and delicious than pan-fried Cauliflower? This vegan pan-fried cauliflower dish was my absolute favorite dish growing up. It is a perfect dinner recipe or lunch dish, for that matter, especially for those days you need a little extra TLC in your life. Creamy, “cheesy,” and rich, it’s the epitome of comfort food.

Every year, I visit Norway, and one of the highlights is cooking with my grandma. I can barely remember the first time I had pan-fried Cauliflower, but it has been a part of my life for as long as I can remember. Pan-fried Cauliflower, Norwegian style, is so velvety, creamy, and delicious that we usually have to make a boatload when feeding the whole family.

I wish I could take you back to those carefree summer days when the most exciting thing was “what’s for dinner.” The memory of those days and this pan-fried cauliflower dish are beautifully entwined in my mind. Make it a part of your summer memories too. This delicious, creamy, rich, but healthy, and comforting pan-fried cauliflower dish will be sure to add to those precious memories.

Watch My Pan Fried Cauliflower Recipe Video:

Why you’ll love this creamy cauliflower recipe

Rich and creamy texture: This recipe is luxuriously creamy without needing dairy or heavy cream. It’s a truly satisfying and cozy texture.
Healthier alternative: By using cashews as the base for the sauce, you’re incorporating heart-healthy fats and plant-based protein while reducing saturated fat and cholesterol.
Nutritious Cauliflower: Cauliflower is a low-calorie, nutrient-packed vegetable high in fiber, vitamins, and antioxidants. It’s a guilt-free and healthy addition to your meal.
Versatility: Creamy Cauliflower can be served as a side dish, a vegetarian main course, or with pasta or roasted vegetables.
Quick and easy: With relatively straightforward preparation and cooking steps, this recipe is accessible for cooks of all levels.
Kid-friendly: The creamy texture and mild, comforting flavors make this recipe appealing to children. It’s a great way to encourage them to eat more veggies.
Satisfying and filling: The richness of the sauce, coupled with the Cauliflower, results in a satisfying dish that can stand as a filling main course or complement other dishes on your table.
Customizable: You can adjust the seasonings, spices, and thickness of the sauce to your taste, allowing you to create a unique version that suits your palate.

Looking for more recipes? Try my vegan potato kale soup or these delicious roasted butternut squash stuffed shells.

Ingredients and substitution notes

Cauliflower: Select a fresh head of Cauliflower. To prepare it for this creamy dish, cut it into florets. Ensure the florets are of similar size to ensure even cooking.
Flour: All-purpose flour is a common choice, but you can use alternative flour like gluten-free options if needed.
Garlic powder: For a mild, savory garlic flavor in the creamy sauce.
Onion powder: Contributes a subtle oniony aroma and flavor to the sauce. It enhances the overall taste without the texture of chopped onions.
Vegetable Bouillon: Adds so much delicious flavor, guys! It’s full of savory goodness you’ll love. You can also use Better-Than-Bouillon Vegetable Base. It really enhances and deepens the flavor.
Olive oil: Use extra virgin olive oil or a great substitute would be avocado oil.
Cashews: Cashews are used to create a creamy and dairy-free base for the sauce. Cashew pieces are perfectly fine in this creamy dish and a bit cheaper. If you are short of time and for a quicker version, use your favorite plant-based store-bought unsweetened creamer.

How to Make Pan-Fried Cauliflower:

Step One: Break the Cauliflower into florets, place them in a large pot, and cover them with water. Add some salt for flavor. Bring to a boil, and let simmer for 3-4 minutes. (The Cauliflower should still be firm). Drain water and set aside.

Step Two: Prepare flour and herb mixture for dipping by adding seasoning to the flour. Feel free to be creative. My grandma usually adds seasoning until she likes the flavor. Stir well to combine.

Step Three: Dip each floret in the flour mixture. Brown in a pan with a bit of oil until all sides of the cauliflower florets are brown. Return to a large pot. If using a nonstick pan, you may not need to use much oil at all.

Step Four: Prepare cream. Drained soaked cashews. Place in blender. Add water from drained Cauliflower, vegetable seasoning, and blend until smooth.

Step Five: Pour the cashew cream over the cauliflower in a large pot. Bring to a simmer, and let simmer for 5 minutes or until flavors are blended. The Pan Fried Cauliflower is now ready to be enjoyed.

Top tips

Choose fresh Cauliflower: Avoid any heads with brown spots or signs of wilting. Your head of Cauliflower should be bright white and firm.
Uniform florets: Cut the Cauliflower into uniform-sized florets to ensure even cooking. This helps them cook at the same rate and achieve a consistent texture.
Blend thoroughly: When blending the cashew sauce, blend it until it’s silky and free of lumps. This ensures a velvety consistency.
Adjust the thickness: Depending on your preference, you can adjust the thickness of the sauce by adding more or less water or non-dairy milk during blending.
Season gradually: When adding spices, garlic powder, onion powder, and vegetable seasoning, do so slowly, tasting as you go. This allows you to control the flavor and avoid over-seasoning.
Balancing flavors: Achieve a harmonious balance of flavors by adjusting the amounts of seasoning to suit your taste. Lemon juice can be used to brighten the dish if need be.
Reheat gently: If you’re making this dish ahead of time, reheat it gently to avoid scorching or overcooking.

Make ahead of instructions and storage

Make-ahead instructions:

Step One: Follow the pan-fried cauliflower recipe until you have a wonderful collection of cooked and seasoned cauliflower florets. Ensure the Cauliflower is fully cooked and seasoned to your liking.

Allow the Cauliflower to cool to room temperature. This helps prevent condensation inside the storage container and maintains the texture.

Step Two: Make the creamy, comforting sauce. Let it cool to room temperature.

You can now either store the sauce separate from the cauliflower florets, or you can pour it over the florets before storing in the fridge. Store cauliflower in the fridge until ready to use.

Step Three: Assemble the dish. Heat gently in a pot on the stovetop or in a casserole dish in the oven.

Storage instructions:

This pan fried cauliflower dish can be stored in the refrigerator for up to 3 days. Keep it in a sealed container to maintain freshness and avoid cross-flavoring with other foods.

When you’re ready to serve, reheat the Cauliflower gently in a saucepan on the stovetop or bake in a casserole dish in the oven. Add a splash of water, non-dairy milk, or vegetable broth if the sauce has thickened during storage.

Health Benefits of Cauliflower:

Cauliflower is considered a superfood and is the most digestible member of the cabbage family. Because of its mild flavor, it adapts very well to seasoning, and you can customize it into a wide variety of dishes. The possibilities are endless. It is, therefore, a great vegetable of choice in the culinary world.

Cauliflower is low in carbohydrates and contains very little fat. It is surprisingly high in vitamin C, potassium, and trace elements, which are needed in our bodies to perform normal functions. More and more studies are being conducted on the value of food in maintaining, healing, and restoring health. Cauliflower is a valuable member of this family, as it is very high in phytochemical anticarcinogens, which gives it cancer-preventive properties. (1)

Because Cauliflower is so low in calories but high in nutritional value, it is also a gold mine for those struggling with weight. Steam or boil it for an even healthier option.

Why make it vegan?

This is a question I often receive, and the answer is quite simple: it is healthier. Having said that, vegan food can also be unhealthy, so it is important to read labels and be vigilant. Our bodies produce cholesterol and as a general rule does not require extra cholesterol in the form of food. We get extra cholesterol through animal products. There is cholesterol in milk, cheese, butter, meat, and eggs. If we, therefore, can make food that eliminates cholesterol, a cholesterol free diet, it will be much better for our health.

In this pan-fried cauliflower dish, we have chosen to use cashew cream to give it that creamy comforting experience. Cashews contains healthy fat that protects the heart. A study done on people who ate nuts found that they had almost a 50% less chance of having a heart attack. (2)

Special Equipment Needed to make Pan Fried Cauliflower:

Skillet: If you have a non-stick frying pan, you can use a lot less oil when frying.

Blender: It is helpful to have a high-powered blender to blend the cashews. If this is not available to you, use your favorite unsweetened creamer, and the dish should still be delicious.

Frequently Asked Questions:

How can I make this dish gluten-free?

Cauliflower is naturally gluten-free. Replace the flour with a 1:1 gluten-free flour and make sure the vegetable bouillon is gluten-free, and you are good to go.

Can I use frozen Cauliflower florets in this dish?

No, cauliflower florets get soggy when thawed and would not be a great option in this dish. It is ok to use frozen Cauliflower in soups and stews, etc, as the Cauliflower does not need the same structure, but in this pan fried cauliflower dish, be sure to use fresh firm unspotted Cauliflower.

I Would Love to Hear from You:

If you make this pan-fried cauliflower dish, I would greatly appreciate it if you gave it a star rating and left me a comment. It truly makes my day.