This step-by-step tutorial on how to steam cauliflower shows just how easy it is to get a healthy vegetable side dish on the table! Instructions for both steaming the cauliflower on the stovetop and in the microwave are included.
Knowing how to steam cauliflower is a great skill to have in your dinner prep bag of tricks. We often make Steamed Cauliflower with Lemon and Parsley for as a quick and easy side dish to accompany almost any main dish recipe.
It’s easy to keep steamed cauliflower recipes fresh and interesting by switching up the mix-ins. While butter is a traditional topping for steamed vegetables, swapping it for healthier options can really let the natural flavors of the cauliflower shine. Try olive oil, fresh herbs, spices and citrus zest to amp up the flavor of the cauliflower.
Below are directions for steaming cauliflower on the stovetop and in the microwave. Serve it alongside your favorite 30-minute meals, such as Herb Lemon Baked Pork Chops or Honey Rosemary Salmon.
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📋 INGREDIENTS FOR STEAMED CAULIFLOWER
▪️ CAULIFLOWER: Start with either a head of cauliflower or pre-cut cauliflower florets.
▪️ WATER: For steaming the cauliflower.
See recipe card below for full ingredients list & recipe directions.
🔹 VARIATIONS
Here are a few suggestions for flavoring the steamed cauliflower. Feel free to experiment with your favorite fresh herbs or dried spices. Try my Steamed Cauliflower with Lemon & Parsley.
▪️ OLIVE OIL: Toss the steamed cauliflower with extra-virgin olive oil.
▪️ LEMON: Toss the cooked cauliflower with lemon juice or lemon zest.
▪️ PARSLEY: Garnish with fresh herbs, such as minced flat-leaf parsley.
▪️ SALT AND PEPPER: Season with kosher salt and ground pepper, to taste.
▪️ PARMESAN CHEESE: Toss with finely grated Parmesan cheese.
EQUIPMENT
There are a few different equipment options for steaming cauliflower on the stovetop.
▪️ SAUCEPAN OR LARGE SKILLET: Use either a deep medium-sized saucepan or a deep, wide skillet, such as an everyday pan. Both should have tightly fitted lids.
▪️ STEAMER BASKET OR INSERT: As shown in the photo above, either a collapsible steamer insert (left) or a double boiler-style insert (right), which has holes on the bottom, can be used. The collapsible steamer can sit either at the bottom of a medium-sized or large saucepan, or spread out in a deep, wide skillet.
▪️ BAMBOO STEAMER: A multi-tiered bamboo steamer is handy for steaming everything from vegetables to dumplings to fish. Set it over simmering water in a wok. The steamer can be lined with cabbage leaves or parchment paper, but it’s not essential to line it.
▪️ BOWL AND PLATE: If opting to steam cauliflower in the microwave, use a microwave-safe bowl that’s big enough to fit the florets, with at least an inch or room at the top. Cover with a microwave-safe plate that’s been turned upside down on top of the bowl.
🔪 HOW TO STEAM CAULIFLOWER
PREP THE CAULIFLOWER: If using a head of cauliflower, remove the leaves and cut the florets away from the stem. Cut larger florets in half so that all of the pieces are approximately the same size. This helps them to cook evenly. Transfer the cauliflower to a steamer insert or bamboo steamer.
ON THE STOVETOP
BOIL THE WATER: Fill the bottom of the saucepan, deep skillet or wok with about 1 inch of water. Once the water boils, it should not touch the bottom of the steamer insert. If it does, pour out a bit of the water.
STEAM IT: Once the water is boiling, place the steamer insert into the saucepan and cover with a lid. Turn the heat down slightly so the water maintains a lively simmer.
TEST IT: Steam the cauliflower until it is tender, but not overcooked. Insert a fork into one of the florets. The fork should slide in easily, but with a bit of resistance.
IN THE MICROWAVE
SET UP: Pour a few tablespoons of water into the bottom of a microwave-safe bowl. You really don’t need much – just enough to cover the bottom of the bowl. Place the cauliflower florets in the bowl and cover the bowl with an upside down, microwave-safe plate that’s big enough to cover the lip of the bowl.
COOK: The cook time depends on a couple of factors, such as the wattage of your microwave and the size of the cauliflower florets. Three minutes is perfect in my microwave, but you may need to make adjustments to find the perfect cooking time.
⏲ Storage Tips:
Steamed vegetables, including cauliflower, are best when served right after cooking. Reheating previously steamed vegetables typically results in overcooked veggies.
However, steamed vegetables are surprisingly good cold. Toss them into a green salad or pasta salad.
REFRIGERATOR: Cool the cooked cauliflower to room temperature, then transfer to an airtight container. Store in the refrigerator for up to 2 to 3 days.
❓ Frequently Asked Questions
Can you steam cauliflower without a steamer insert?
Yes, though some of the florets will be submerged in the water, so those portions will boil. Pour about ¼ cup of water into the bottom of a saucepan and bring to a boil. Add the cauliflower florets, cover with a lid and steam until tender.
Is steamed cauliflower good for you?
Steaming vegetables helps them to retain most of their nutrients. Steaming cauliflower is a wonderful option for a low fat, low carb side dish. As long as you don’t drench the cauliflower in butter or oil, the fat content remains low. Try tossing it with lemon juice.
How do you cut cauliflower florets for steaming?
When using a head of cauliflower, remove the leaves, then cut the floret stalks away from the main stalk. Using your hands or a sharp knife, pulling the florets apart. Cut larger florets in half so that all of the pieces are approximately the same size, which helps them to cook evenly.
Other Cauliflower Recipes You’ll Love
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Printable Recipe
How to Steam Cauliflower
This step-by-step tutorial on how to steam cauliflower shows just how easy it is to get a healthy vegetable side dish on the table! Instructions for both steaming the cauliflower on the stovetop and in the microwave are included.
Servings: 4 Servings
Calories: 36kcal
Ingredients
- 1 large head of cauliflower or a bag of cauliflower florets
- Water
Optional:
- Lemon juice or zest
- Olive oil
- Fresh herbs such as parsley or basil
- Spices
- Parmesan cheese
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Instructions
-
If using a head of cauliflower, remove the leaves and cut the florets away from the stem. Cut larger florets in half so that all of the pieces are approximately the same size. This helps them to cook evenly. Transfer the cauliflower to a steamer insert or bamboo steamer.
On the stovetop:
-
Fill the bottom of the saucepan, deep skillet or wok with about 1 inch of water. Once the water boils, it should not touch the bottom of the steamer insert. If it does, pour out a bit of the water.
-
Once the water is boiling, place the steamer insert into the saucepan and cover with a lid. Turn the heat down slightly so the water maintains a lively simmer.
-
Steam the cauliflower until it is tender, but not overcooked. This should take 3 to 4 minutes, depending on the size of the florets. Insert a fork into one of the florets. The fork should slide in easily, but with a bit of resistance. If you prefer a softer texture, increase the steaming time. Make sure there is still enough water in the bottom of the saucepan.
In the microwave:
-
Pour a few tablespoons of water into the bottom of a microwave-safe bowl. You really don’t need much – just enough to cover the bottom of the bowl. Place the cauliflower florets in the bowl and cover the bowl with an upside down, microwave-safe plate that’s big enough to cover the lip of the bowl.
-
The cook time depends on a couple of factors, such as the wattage of your microwave and the size of the cauliflower florets. Three minutes is perfect in my microwave, but you may need to make adjustments to find the perfect cooking time.
Optional:
-
If you like, toss the cooked cauliflower with any of the optional ingredients listed above (lemon juice, etc.)
Notes
The nutritional information is solely for the cauliflower. It does not include any of the possible mix-ins.
Please note that I am not a medical or nutritional professional. I provide nutritional information for my recipes as a courtesy to my readers. It is calculated using the LoseIt! calculator. While I attempt to provide information that is as accurate as possible, you should calculate the nutritional information independently before relying on it.
Nutrition
Serving: 0.25of the recipe | Calories: 36kcal | Carbohydrates: 7g | Protein: 3g | Fat: 0.4g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.04g | Monounsaturated Fat: 0.1g | Sodium: 43mg | Potassium: 430mg | Fiber: 3g | Sugar: 3g
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