FREE 5-Ingredient Recipe EBook

• Why You’ll Love This Steamed Cauliflower
• Ingredients & Substitutions
• How To Steam Cauliflower
• How Long To Steam Cauliflower?
• Storage Instructions
• What To Serve With Steamed Cauliflower
• More Easy Cauliflower Recipes
• Tools I Use To Steam Cauliflower
• Steamed Cauliflower Recipe card
• Recipe Reviews

Steaming is not usually my favorite way to make vegetables — I much prefer roasting them — but for some recipes (like cauliflower potato salad ), it’s the most convenient method. This tutorial for how to steam cauliflower was intended for me to use in recipes. (Why else would I choose steaming over other cooking methods?!) But after I added the butter and seasonings, I was surprised at how delicious this steamed cauliflower was… all on its own! Since then, it’s been another quick and easy side dish I prep on busy days. And you should, too.

Why You’ll Love This Steamed Cauliflower

• Perfectly tender florets, done to your liking
• Just a few ingredients
• On the table in 10 minutes
• Simple, healthy, and light
• Faster than roasted cauliflower recipes
• Versatile for use in recipes or as a simple side any night of the week

Ingredients & Substitutions

Here I explain the best ingredients for steaming cauliflower what each one does in the recipe, and substitution options. For measurements, see the recipe card .

Basic Steamed Cauliflower:

• Cauliflower – You’ll need a whole head of cauliflower. Remove the leaves and cut into florets. You can also use bagged florets to save time, but make sure to cut any larger pieces to match the smaller ones.
• Butter – You can use olive oil or avocado oil, but I think butter gives the best flavor in this steamed cauliflower recipe. You do you!
• Sea Salt & Black Pepper
• Water

Optional Flavor Boosters:

• Garlic Powder – If you prefer, you can substitute it with 4 cloves of minced fresh garlic.
• Grated Parmesan Cheese – My fave topping for steamed cauliflower! I recommend it for an extra layer of savory flavor.
• Lemon Wedges – For a bright and zesty finish. You could also zest your lemon and stir into the dish if you like.
• Fresh Parsley – You can omit, or use other fresh herbs, like cilantro, chives, or dill. You can also add a sprinkle of Italian seasoning for a combination of herbs.

How To Steam Cauliflower

This section shows how to make steamed cauliflower, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

1. Boil. Fill a large pot or Dutch oven with about 1 inch of water. Bring to a boil.
2. Prep. Place the cauliflower in a steamer basket and place the steamer basket into the pot.

TIP: Don’t submerge the steamer basket.

The water should be just below the basket, not submerging it, to prevent overcooking and nutrient loss.

1. Steam. Cover with a lid, and steam cauliflower until fork tender.

1. Season. Transfer the cauliflower to a bowl, then add the butter, salt, pepper, and garlic powder. Toss to coat.
2. Garnish. Sprinkle steamed cauliflower with grated parmesan, a squeeze of fresh lemon juice, and/or fresh parsley.

How Long To Steam Cauliflower?

Steam cauliflower for 5-8 minutes, or until fork tender. The time will vary depending on the size of your cauliflower florets and how soft you want them. (I think 6 minutes is perfect!)

Storage Instructions

• Store: Keep steamed cauliflower in an airtight container in the refrigerator for 3-4 days.
• Meal prep: Cut the cauliflower into florets and store in an airtight container in the fridge until ready to cook. You can also just steam cauliflower ahead and store for later!
• Reheat: Place the cauliflower in a microwave-safe bowl, cover with a damp paper towel, and heat in the microwave in 30-second intervals, until warm.
• Freeze: Steamed cauliflower freezes very well! Cool completely, transfer to an airtight container or freezer bag, and store in the freezer for up to 12 months.

Leftover idea!

Leftover steamed cauliflower is perfect for making mashed cauliflower , crisp tender cauliflower gnocchi , cauliflower soup , or a cauliflower casserole .

What To Serve With Steamed Cauliflower

You can serve this 10-minute side dish with almost any of my healthy dinner recipes , but here are a few ideas to get you started:

• Chicken – Try Cornish hen for a gourmet meal, or for a casual pairing, tender Crock Pot chicken thighs or even a whole chicken in the Crock Pot .
• Seafood – I recently made a flounder recipe to pair with steamed cauliflower for an easy weeknight meal, and it was everything I imagined… in record time for a dinner meal. But if you want to get fancy, crab legs with lemon butter sauce taste amazing with this dish!
• Roast – For a comforting meal, pair this easy side with a rump roast or a tri tip roast .
• Pork – Make Crock Pot pork chops in a savory onion gravy, perfectly stuffed pork chops , or whip up some quick and easy air fryer pork chops .

More Easy Cauliflower Recipes

I have tons of cauliflower recipes , because this veggie is so tasty and versatile! Here are a few of my favorites:

Cauliflower Casserole

Whole Roasted Cauliflower

Cauliflower Pizza Crust

Cauliflower Rice

Tools I Use To Steam Cauliflower

• Large Pot – I just used a pot large enough to fit all my cauliflower, but you could also use a Dutch oven if you prefer.
• Steamer Basket – This one is expandable and collapsible, so I can fit it into any pot I want to use.

Ingredients

Tap underlined ingredients to see the ones I use.

Basic Ingredients

• 1 head Cauliflower (cut into florets) ▢
• Water ▢
• 2 tbsp Unsalted butter (or olive oil) ▢
• 1/2 tsp Sea salt (to taste) ▢
• 1/4 tsp Black pepper (to taste) ▢

Optional Add-Ins

• 1/2 tsp Garlic powder ▢
• 2 tbsp Grated parmesan cheese ▢
• Lemon wedges (for serving) ▢
• Fresh parsley (for garnish) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Fill a large pot or dutch oven with about 1 inch of water. Bring to a boil.
2. Place the cauliflower in the steamer basket and place the steamer basket into the pot. (The water should be just below the basket, not submerging it.)
3. Cover with a lid. Steam for 5-8 minutes , until fork tender. Time will vary depending on the size of your cauliflower florets and how soft you want it.
4. Transfer the cauliflower to a bowl. Add the butter or olive oil. Season with salt and pepper to taste, and garlic powder if desired. Toss to coat.
5. If desired, sprinkle with grated parmesan, a squeeze of fresh lemon juice, and/or fresh parsley.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

Nutrition info does not include optional ingredients.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Steamed Cauliflower

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Steamed Cauliflower

Make perfectly steamed cauliflower, seasoned with butter, salt, pepper, garlic powder, and parmesan cheese. Ready in 10 minutes!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/steamed-cauliflower/

Ingredients

Basic Ingredients

• 1 head Cauliflower (cut into florets)
• Water
• 2 tbsp Unsalted butter (or olive oil)
• 1/2 tsp Sea salt (to taste)
• 1/4 tsp Black pepper (to taste)

Optional Add-Ins

• 1/2 tsp Garlic powder
• 2 tbsp Grated parmesan cheese
• Lemon wedges (for serving)
• Fresh parsley (for garnish)

Instructions

1. Fill a large pot or dutch oven with about 1 inch of water. Bring to a boil.
2. Place the cauliflower in the steamer basket and place the steamer basket into the pot. (The water should be just below the basket, not submerging it.)
3. Cover with a lid. Steam for 5-8 minutes , until fork tender. Time will vary depending on the size of your cauliflower florets and how soft you want it.
4. Transfer the cauliflower to a bowl. Add the butter or olive oil. Season with salt and pepper to taste, and garlic powder if desired. Toss to coat.
5. If desired, sprinkle with grated parmesan, a squeeze of fresh lemon juice, and/or fresh parsley.

Maya’s Recipe Notes

Serving size: 1 cup

Nutrition info does not include optional ingredients.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)