Easy Sautéed Cauliflower & Mushrooms: Low-Carb Heaven
If you’re craving something healthy, flavorful, and quick to make, Easy Sautéed Cauliflower & Mushrooms: Low-Carb Heaven is exactly what you need! This dish combines perfectly seared cauliflower and savory mushrooms, seasoned with garlic and herbs just right for a simple yet satisfying meal. Whether you’re looking for a low-carb side or a light, wholesome main, this recipe comes together in under 20 minutes in one skillet, making it perfect for busy days.
INGREDIENTS YOU’LL NEED:
- 1 Head Cauliflower (cleaned and cut into small florets, steamed separately): A healthy, fiber-packed vegetable that brings a mild, slightly nutty flavor and tender texture to the dish.
- 4 Tbsp Unsalted Butter (or avocado oil): Adds richness to the sauté. Butter provides a creamy finish, while avocado oil offers a lighter, dairy-free alternative.
- 2 Tbsp Olive Oil: Enhances the dish with a smooth, slightly fruity flavor and helps sauté the onions and garlic to perfection.
- 1 Pound Mushrooms (cleaned and sliced): Mushrooms add a rich, savory flavor with a meaty texture, making them the perfect complement to the cauliflower.
- 1 Onion (sliced or chopped): Sweet and aromatic, onions provide a flavorful base and contribute to the overall richness of the sauté.
- 6 Cloves Garlic (minced): Fresh garlic adds bold, aromatic depth and a bit of zing to the sauté.
- 1 Tsp Dried Thyme: A fragrant herb that enhances the earthy flavors of the mushrooms and cauliflower, tying the ingredients together.
- 4 Tbsp Vegetable Stock (or chicken stock): Adds moisture and a light, flavorful base for the sauté, while also deglazing the pan.
- 2 Tbsp Fresh Parsley (chopped): A bright, fresh herb that brings a pop of color and fresh flavor as the finishing touch.
- ½ Cup Parmesan Cheese (optional): For an extra layer of richness, Parmesan cheese adds a salty, nutty flavor that enhances the sauté.
- Salt and Black Ground Pepper (to taste): Essential seasonings to enhance and balance the flavors of the dish.
A MUSHROOM CAULIFLOWER SKILLET IS AN EXCELLENT CHOICE FOR EVERY DIET:
- Vegan-Friendly: By using avocado oil instead of butter and skipping the Parmesan cheese, this dish becomes fully plant-based, making it ideal for vegan diets.
- Low-Carb: Cauliflower is a great low-carb substitute for starchy sides like potatoes or rice, and mushrooms add fiber without adding carbs, making this dish perfect for low-carb or keto lifestyles.
- Gluten-Free: With naturally gluten-free ingredients, this dish suits those with gluten sensitivities or anyone following a gluten-free diet, without sacrificing flavor.
HOW TO PREPARE CAULIFLOWER AND MUSHROOM SAUTE?
Time needed: 30 minutes
- Steam the Cauliflower:
Place the cauliflower florets in a microwave-safe dish with a small amount of water. Cover and microwave for 4-5 minutes until tender. Drain any excess water and set aside. - Sauté the Mushrooms:
In a large skillet, add olive oil and melt 4 tablespoons of unsalted butter (or avocado oil) over medium heat. Add the sliced mushrooms and cook, stirring occasionally, until they are golden brown and all moisture has evaporated about 7-8 minutes. Remove from the pan and set aside.
- Add the Onions:
Stir in the sliced or chopped onions and sauté until they become soft and translucent, about 3-4 minutes. - Sauté the Garlic and Herbs:
Add the minced garlic to the skillet and sauté for 1 minute, until fragrant, stirring to prevent burning, and sprinkle 1 teaspoon of dried thyme into the skillet. - Add Stock:
Pour in 4 tablespoons of vegetable or chicken stock. Stir well to combine. - Combine with Mushrooms, Cauliflower, and Cheese:
Gently fold in the steamed cauliflower florets and sauteed mushrooms. Combine to well-coated with the buttery, herbed sauce. Sprinkle the optional parmesan cheese on top and allow to melt (if you are vegan omit this ingredient or use a vegan parmesan cheese option). - Season & Garnish:
Season the dish with salt and freshly ground black pepper to taste. Garnish with 2 tablespoons of freshly chopped parsley before serving.
Enjoy your delicious sautéed cauliflower and mushrooms!
FAQ – FREQUENTLY ASKED QUESTIONS:
Yes! You can use frozen cauliflower. Just steam or microwave it according to package instructions, and make sure to drain any excess water before adding it to the sauté.
Cremini, white button, or baby bella mushrooms work well, but you can use any variety you like, including shiitake or portobello for a meatier texture.
Brown the mushrooms over medium-high heat and avoid overcrowding the pan. Remove from the pan and continue with the recipe. This will help them release moisture and brown nicely instead of steaming.
You can substitute the stock with water, though it won’t be as flavorful. You can also use a bouillon cube mixed with water to create a quick broth.
CAULIFLOWER MUSHROOM SIDE DISH RECIPE ADD-INS AND VARIATIONS:
- Different Vegetables: Swap cauliflower for broccoli, zucchini, or bell peppers. Adjust cooking times as needed for the different vegetables.
- Alternative Oils: Use coconut oil or ghee in place of butter or avocado oil for different flavor profiles and dietary needs.
- Cheese Variations: Instead of Parmesan, try crumbled feta or nutritional yeast for a different cheesy flavor or to keep it vegan.
- Herb Variations: Substitute dried thyme with rosemary, oregano, or basil to change up the herb flavor.
- Add Protein: Incorporate cooked chicken, shrimp, tofu, or tempeh to make the dish more substantial and suitable as a main course.
- Spicy Kick: Add red pepper flakes or a dash of hot sauce to introduce some heat and spice to the sauté.
WHAT IS COMMONLY SERVED WITH VEGETABLE SAUTE?
Vegetable sauté goes great with a variety of sides to round out the meal. You can pair it with grains like quinoa, rice, or couscous, which soak up the flavors. Adding a protein like grilled chicken, fish, or tofu can make the meal more filling. For a fresh touch, you might serve it with a simple side salad or a light soup. These options make vegetable sauté a flexible dish that fits well with different tastes and meal plans.
HOW DO YOU STORE AND REHEAT LEFTOVER VEGGY SAUTE?
To store leftovers, let them cool down and then put them in airtight containers. Keep them in the fridge for up to 3-4 days. When reheating, you can use the microwave by covering the dish and heating in short bursts, stirring in between. You can also use the oven at 350°F (175°C) covered with foil for 15-20 minutes. On the stovetop, heat them over medium heat and add a little water or broth if needed. Make sure they reach 165°F (74°C) to be sure they’re safe to eat.
CAN LEFTOVER MUSHROOM CAULIFLOWER SAUTE BE FROZEN?
Yes, leftovers can be frozen for later. Just make sure to cool them down to room temperature before placing them in airtight containers or freezer bags. Label the containers with the date to keep track of how long they’ve been stored. Most leftovers can be frozen for up to 3 months. When you’re ready to eat them, thaw in the refrigerator overnight and reheat them before serving.
LOOKING FOR MORE VEGETABLE SIDE DISHES? TRY THESE!
Copycat Texas Roadhouse Sauteed Mushrooms Recipe: In this recipe, we elevate humble mushrooms to gourmet status as they sauté to perfection in a rich blend of butter, onions, and garlic.
Sweet and Spicy Asian Cucumber Salad: It’s a perfect mix of cool, crunchy cucumbers and a blend of sweet and spicy flavors that’s sure to wake up your taste buds.
Easy Garlic-Infused Sautéed Green Beans: Perfectly crisp and seasoned with garlic, these green beans will have everyone at the table reaching for seconds
Easy Sautéed Cauliflower & Mushrooms: Low-Carb Heaven
Equipment
- Large Skillet
Ingredients
- 1 Head Cauliflower (cleaned and cut into small florets)(steam separately)
- 4 Tbsp Unsalted Butter (or avocado oil)
- 2 Tbsp Olive Oil
- 1 Pound Mushrooms (cleaned and sliced)
- 1 Onion (sliced or chopped)
- 6 Cloves Garlic (minced)
- 1 Tsp Dried Thyme
- 4 Tbsp Vegetable Stock (or chicken stock)
- 2 Tbsp Fresh Parsley (chopped)
- ½ Cup Parmesan Cheese (optional)
- Salt and Black Ground Pepper (to taste)
Instructions
- Steam the Cauliflower: Place the cauliflower florets in a microwave-safe dish with a small amount of water. Cover and microwave for 4-5 minutes until tender. Drain any excess water and set aside.
- Sauté the Mushrooms: In a large skillet, add olive oil and melt 4 tablespoons of unsalted butter (or avocado oil) over medium heat. Add the sliced mushrooms and cook, stirring occasionally, until they are golden brown and all moisture has evaporated about 7-8 minutes. Remove from the pan and set aside.
- Add the Onions: Stir in the sliced or chopped onions and sauté until they become soft and translucent, about 3-4 minutes.
- Sauté the Garlic: Add the minced garlic to the skillet and sauté for 1 minute, until fragrant, stirring to prevent burning.
- Add Herbs & Stock: Sprinkle 1 teaspoon of dried thyme into the skillet, then pour in 4 tablespoons of vegetable or chicken stock. Stir well to combine.
- Combine with Mushrooms, Cauliflower, and Cheese: Gently fold in the steamed cauliflower florets and sauteed mushrooms. Combine to well-coated with the buttery, herbed sauce. Sprinkle the optional parmesan cheese on top and allow to melt (if you are vegan omit this ingredient or use a vegan parmesan cheese option).
- Season & Garnish: Season the dish with salt and freshly ground black pepper to taste. Garnish with 2 tablespoons of freshly chopped parsley before serving.
- Enjoy your delicious sautéed cauliflower and mushrooms!