🍄🥦 Garlic Mushrooms Cauliflower Skillet
✨ Description
This one-skillet dish is packed with earthy mushrooms, tender cauliflower florets, and bold garlicky flavor—all sautéed in olive oil and finished with a sprinkle of herbs and (optional) Parmesan cheese. It’s quick, healthy, and bursting with umami goodness—perfect as a low-carb side dish or a light plant-based meal.
📝 Ingredients
- 1 head cauliflower, cut into small florets
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 8 oz mushrooms, sliced (white, cremini, or a mix)
- Salt and black pepper, to taste
- 1/4 tsp red pepper flakes (optional, for a gentle kick)
- 2 tbsp chopped fresh parsley, for garnish
- Grated Parmesan cheese, for serving (optional)
🍳 Instructions
- Steam or par-cook cauliflower (optional but recommended for quicker sautéing):
Microwave or steam cauliflower florets for 3–4 minutes until just tender. Drain and set aside. - Sauté mushrooms:
In a large skillet, heat olive oil over medium heat. Add sliced mushrooms and cook for 4–5 minutes until they release moisture and begin to brown. - Add garlic and cauliflower:
Add minced garlic, cauliflower, salt, pepper, and red pepper flakes (if using). Cook for another 5–7 minutes, stirring occasionally, until cauliflower is golden and mushrooms are tender. - Garnish and serve:
Remove from heat. Sprinkle with fresh parsley and grated Parmesan if desired. Serve warm.
📝 Notes & Tips
- Texture tip: Steaming cauliflower first helps avoid undercooked centers during sautéing.
- Mushroom varieties: Use shiitake, oyster, or portobello for richer flavors.
- Make it a meal: Add white beans, tofu, or grilled chicken to make it more filling.
- Low-carb friendly: Great for keto or low-carb diets—just skip the Parmesan if dairy-free.
- Leftovers: Store well in the fridge and reheat without losing flavor.
🍽️ Servings
- Makes 4 servings as a side dish, or 2 servings as a light main
📊 Nutritional Info (Per Side Serving – Approximate)
- Calories: 110
- Protein: 3g
- Fat: 8g
- Carbs: 8g
- Fiber: 3g
- Sugar: 2g
- Sodium: ~180mg
(Parmesan adds extra calories, protein, and sodium if used.)
💪 Health Benefits
- Cauliflower: High in vitamin C, fiber, and antioxidants; supports digestion and immunity.
- Mushrooms: Rich in B vitamins, selenium, and compounds that boost brain and immune health.
- Garlic: Anti-inflammatory and immune-supportive, with antimicrobial properties.
- Olive oil: Adds healthy fats and supports heart health.
- Parsley: Adds freshness and vitamin K.
❓Q & A
Q: Can I use frozen cauliflower?
A: Yes! Just steam or microwave it first and drain well before sautéing to prevent sogginess.
Q: Can this be made ahead?
A: Definitely. Cook, cool, and store in the fridge for up to 3 days. Reheat in a skillet or microwave.
Q: What protein can I add to make it a full meal?
A: Try sautéed tofu, tempeh, white beans, grilled chicken, or chickpeas.
Q: Is this vegan?
A: Yes—just skip the Parmesan or use a vegan version!
Q: What can I serve this with?
A: Pair it with quinoa, brown rice, grilled fish, or a fresh green salad.
Would you like a version with added sauce (like balsamic glaze or lemon butter), or converted into a meal-prep lunch bowl? Let me know!