Healthy Sauteed Garlic Cauliflower

An easy way to prep and cook cauliflower, sautéed in a pan with garlic. Try Sauteed Garlic Cauliflower for a healthy vegetable for dinner tonight.

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Love this way to cook garlic cauliflower. It cooks so quickly and is delicious

 My Dad introduced me to cooking cauliflower this way. What an eye opener. Do you hate cutting cauliflower into florets as much as I do? I gave it up a long time ago in favor of cauliflower steaks like my Masala Cauliflower. For a few years that is the only way I would cook cauliflower, in big planks. So easy. Then my Dad changed my cauliflower world. He is the real Chef of the family, and my inspiration for my love of cooking. I was spoiled rotten when it came to gourmet dinners as a kid. He would make the most amazing dinners from all over the world.

Every Christmas he requests a cookbook and last Christmas it was Jacques Pépin’s Heart & Soul in the Kitchen. He has been a long time fan of Jacques Pépin. One night when he had us over for dinner he made Jacques’ Cauliflower Sauté à Cru. It revolutionized the way I think about cauliflower. The cauliflower was cut into small planks then sautéed in a pan. The garlic cauliflower was perfectly cooked, nutty and oh those little crispy bits from the crumbs of cauliflower. They are magical little morsels of garlicky delight. We all enjoyed every single mouthful, and there were a lot of mouthfuls of cauliflower. The next day I ordered the cookbook.

Love this way to cook cauliflower. It cooks so quickly and is delicous

What a treasure trove of easy recipes. I was amazed at some of the ingredients he used like tostadas.  Really, Jacques Pépin uses store-bought tostada shells?  Yes, yes he does. There were so many other short cuts and different cooking techniques in this book, but the recipes could easily be done on a weeknight. I am in love. So here is my version of his Cauliflower Sauté à Cru. In case you are wondering, Sauté à Cru simply means sautéed raw.

Yup, I had to look that up. The real magic is the way you cut the garlic cauliflower. Don’t worry. It is easy. See the pictures below. You cut the cauliflower in half. Then cut each half in half again for quarters. Take each quarter and cut it into 1/2 inch slices. That is it. This will be your new favorite way to cook cauliflower too. Don’t worry about all those cauliflower “crumbs”. Make sure they get in the skillet. They are magic little crumbs of pure flavor.
Love this way to cook cauliflower. It cooks so quickly and is delicous

Love this way to cook cauliflower. It cooks so quickly and is delicous

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Healthy Sauteed Garlic Cauliflower

Prep Time 5 minutes
Cook Time 18 minutes
Total Time 23 minutes
Servings 6 servings
Calories 67 kcal
Author Christie Daruwalla


  • 1 cauliflower
  • 2 tbsp. grapeseed or olive oil
  • 1/2 tsp. kosher salt
  • 1/2 tsp. fresh ground black pepper
  • 3 cloves garlic minced
  • 1/4 cup minced fresh chives


  1. Cut cauliflower in half through the stem.
  2. Cut each half in half again through the stem. Cauliflower should be in quarters now.
  3. Take each quarter and cut into 1/2 inch slices.
  4. Heat a large non-stick skillet with 1 tbsp. oil over high heat
  5. Add half of the cauliflower in a single layer.
  6. Cook for about 5 minutes, until browned on the bottom. Turn over and cook for another 4 to 5 minutes.
  7. Place on a plate.
  8. Add another tablespoon of oil to skillet and place back over high heat.
  9. Add remaining cauliflower including cauliflower "crumbs".
  10. Repeat step 6.
  11. Add other cauliflower back to pan.
  12. Stir in remaining ingredients and cook for another minute.

Recipe Notes

I calculated 2 Weight Watcher Smart Points

Nutrition Facts
Healthy Sauteed Garlic Cauliflower
Amount Per Serving
Calories 67 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Total Carbohydrates 2g 1%
Dietary Fiber 2g 8%
Protein 2g 4%
* Percent Daily Values are based on a 2000 calorie diet.

Slightly adapted from Jacque Pepin

Happy Healthy Eating,


But wait, there is more. Check out these deliciously, healthy cauliflower recipes:

Sweet & Sour Cauliflower Wings

Sweet & Sour Cauliflower Wings

Broccoli Cheese with Cauliflower Soup

Broccoli Cheese with Cauliflower Soup

Sausage Pizza with Cauliflower Crust

Sausage Pizza with Cauliflower Crust 

Love this way to cook cauliflower. It cooks so quickly and is delicous

Food Done Light is on a mission to keep passion for food but find ways to fit it into a healthy life and hopefully, along the way, change eating habits for good. Healthy living one bite at a time is our motto. You will find heart healthy recipes with Weight Watcher points, and most of all the recipes are delicious. Just ask the Food Done Light family which includes my husband, 9-year-old daughter, Lucy, our 7 yr old Golden Retriever, and Stella, our 12-year-old cat. Find Food Done Light on Facebook, Pinterest, Instagram and Twitter.


  1. I never used to care for cauliflower that much until I had my father in law's cauliflower. He had so many great ways of cooking it and my kids loved it, so now I make it quite a bit. I'll have to try your recipe too!


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