Microwave Cauliflower Recipe – Healthy & Delicious

It goes without saying that microwaved cauliflower tastes delicious. Unlike basic recipes with no flavor at all, I bring you an easy microwave cauliflower recipe that is packed with spices and herbs with a light drizzle of olive oil finishing off in a skillet for a crisp flavor.

Microwaved cauliflower seems too basic, something that tastes bland or tasteless. Well, not this recipe. There are so many things you can try with cooked cauliflower to make it not only nutritious but delicious as well.

This recipe is great for those who want a yummy side dish, without spending hours baking in the oven. A microwave is super convenient for quick cooking and you can make cauliflower in it within 10 minutes.

Perhaps the best thing is that you don’t need to clean any dishes or pots, as with a few ingredients you are done in no time.

I like to serve microwaved cauliflower with masala chickpeas, mint chutney, and fried okra. You can add variations to the dish according to taste. Feel free to add cheese, tomato sauce, or gravy to the cauliflower.


Can you microwave raw cauliflower?

Yes, you can microwave fresh, raw cauliflower. Just put the cauliflower in a large bowl with enough water to cover the bottom of the bowl. You can microwave it for 5-7 minutes or until cooked.

You can follow this microwave cauliflower recipe to make a perfect side dish that goes great with turkey, chicken, and steak.

                    ⏱ Prep Time: 5 minutes | 🔥 Cook Time: 15 minutes | 🍽 Serving: 2


  • 1 medium cauliflower 
  • 1 tbsp olive oil
  • 1 tbsp fresh lemon juice
  • 1 tsp kosher salt
  • 1/2 tsp ground black pepper
  • 1/2 tsp oregano
  • 1/2 tsp garlic powder


  1. Wash cauliflower and trim it into small flowers.
  2. Place the florets into a large microwave-safe dish and add 1 cup of water to it.
  3. Cover the dish with plastic wrap, or a microwave-safe plate. Allow for some heat to escape.
  4. Microwave for 10 minutes until the cauliflower is tender. Remove the bowl from the microwave.
  5. Take a skillet or a pan and add olive oil. Once hot, add microwaved cauliflower and all the spices.
  6. Toss the cauliflower until golden brown on the edges.
  7. Serve with fresh coriander as garnishing.


  • Make sure not to overcook the cauliflower, because it will turn mushy. I recommend trying out a piece after 5 minutes in the microwave.
  • It is better to have the cauliflower slightly undercooked, so you can finish it off in the skillet with spices.
  • I like to season cauliflower with melted butter and spices. If you want to make a full meal out of it, you can also top it with cheese.
  • You can keep the leftovers in the fridge for 3-4 days in an air-tight container.


Serving: 1 | Calories: 130kcal | Protein: 5g | Carbohydrates: 14g | Sodium: 350mg | Fat: 7g

Can you microwave cauliflower without water?

Yes, you can microwave cauliflower without water because cauliflower itself contains high water content. However, I use 2-3 tbsp of water because it keeps the cauliflower soft.

Can frozen cauliflower be microwaved?

Yes, you can microwave frozen cauliflower. Just make sure it’s cut into small florets and you don’t need to add any water.

How do you keep mashed cauliflower from being watery?

You can cook masked cauliflower in a pan with spices and a little bit of butter to drain all the water and make it taste delicious.

Emily is a tech and entertainment writer who loves the art of writing for research-based articles in different niches. As she translates her thoughts into words, they inspire others to do so too!