Pan Fried Cauliflower

Recipe for gluten free pan fried cauliflower

Oh em gee! A cauliflower recipe that doesn’t involve the grating attachment of a food processor? What in the world…

If you haven’t ever tried fried cauliflower then this recipe will very likely rock your world. No exaggerating, this stuff is legit.

My love affair (yes it’s gotten that serious) with fried cauliflower started at one of our favorite local restaurants – a cozy little Lebanese-Mediterranean eatery. Sammy, the owner and food genius, fries his simply-seasoned cauliflower and then drizzles it with two special, flavor-intensive sauces. While I’ve enjoyed this dish for years, I was doubtful that I’d be able to give it a proper real healthy recipes makeover.

Then last weekend, while hanging out with friends in Santa Monica, I experienced another fried cauliflower dish that rivaled Sammy’s. This one had the flavor built into the breading on the cauliflower and was dotted with pickled veggies. Wowsa! The combo of seasoned, crispy cauliflower and tangy, crunchy pickled veggies was phenomenal!

And I was pretty sure I could recreated it using a lot less oil, and with grain-free breading…

The process of breading the cauliflower does take a little time and finesse, and there are lower calorie ways to serve up cauliflower, but for a special treat this recipe is out-of-this-world! Serve it up hot and don’t be cheap with the pickled veggies. Yum!!!

BTW this is the pickled veggies that I used, any kind will work though. The idea is to pair the fried cauliflower with a touch of something vinegar-y to enhance the flavor!

**Faux Fry Method** Rather than pan frying these tasty morsels you could easily Faux Fry. Preheat the oven to 425 degrees F and lightly grease an 18 x 26-inch rimmed baking sheet with olive oil. Arrange the coated florets on the prepared pan and bake for 12 minutes, turn each piece using tongs, and bake for another 12 minute, until golden.

pickled veggies

Pan Fried Cauliflower
A Recipe by Diana Keuilian
4.0 from 1 reviews

Prep time
Cook time
Total time
Serves 8

  • 1 head cauliflower
  • 2 Tablespoons olive oil
  • ½ cup pickled veggies, chopped
Bowl #1
Bowl #2
Bowl #3

  1. Bring a large pot of water to boil. Wash the cauliflower, discard the leaves and trim the stem. Add the whole head of cauliflower to the boiling water. Cover and allow to boil for 5 minutes. Remove from the water (careful – it’s hot!) and rinse with cold water. Cut the cauliflower head into quarters, then separate each section into individual florets. Set aside.
  2. In 3 bowls, combine the ingredients listed for each bowl above. Mix well!
  3. Place the olive oil in a large skillet over medium-high heat. In batches, coat the florets in bowl #1, bowl #2 and then bowl #3. Place in the skillet and fry for 2 minutes each side, including the top of the floret, until completely golden. *You may need to add more olive oil as your progress your way through the florets.
  4. Sprinkle with the pickled veggies and serve hot! Enjoy 🙂

Calories: 131     Fat: 10 g     Carbohydrates: 6 g     Sodium: 318 mg     Fiber: 3 g     Protein: 6 g    

Recipe for gluten free pan fried cauliflower


  • Janet Schiff August 9, 2015 at 11:55 pm

    What are pickled veggies?

    • Diana August 10, 2015 at 12:42 am

      Hi Janet, it’s just like it sounds – a jar of pickled veggies. I just added a picture of the kind I used – has pickled peppers, cauliflower and carrots. Enjoy!

  • Michelle August 12, 2015 at 6:17 pm

    I love the idea of this, but frying causes such a mess. Do you think this could be adapted for the oven?

    • Diana August 14, 2015 at 6:13 pm

      Hi Michelle, Yes doing this in the oven is very doable and is a great idea. I’d do 425 F, line a baking sheet with parchment paper and bake 12 minutes each side. Enjoy!

  • Jane August 15, 2015 at 1:09 am

    The pan fried cauliflower recipe is really good. You could serve this as an appetizer during lunch or dinner. The flavors are really amazing.

Leave a Reply

Your email address will not be published. Required fields are marked *

Rate this recipe: