Grilled Cauliflower ~

Bite-sized cauliflower marinated in spices and grilled to perfection. Serve over Parsley Rice.

Table of Contents

Welcoming Grilling Season

It’s not quite outdoor grilling weather yet, but we’re getting close—I can feel it in the air. Flowers are blooming, and it’s just warm enough most days to go outside without a jacket. Spring fever is stirring, and I’m already dreaming of those summer evenings spent dining out on the back deck.

Bringing the Grill Indoors

To me, grilled food is warm-weather food, but since Mother Nature isn’t quite cooperating, I decided to bring the grilling indoors. Last night’s dinner featured this spicy grilled cauliflower served over garlic rice with a side of roasted sugar snap peas. This easy recipe offers the perfect way to capture the essence of grilling while staying cozy inside.

Why Cauliflower Works

Did you know cauliflower is a fantastic meatless alternative to shrimp? Its firm texture and mild flavor make it ideal for soaking up bold marinades. It’s particularly well-suited for recipes like this one, where quick cooking enhances its natural sweetness while giving it that irresistible charred edge.

The Cooking Process

Grilling cauliflower is all about timing and preparation. The florets are first blanched to ensure they’re tender but not soft—overcooked cauliflower won’t hold up well on the grill. A bold, flavorful marinade infuses each piece before they’re cooked on a hot grill pan until lightly charred.

Ingredients for Grilled Cauliflower

1 medium head of cauliflower, cut into large florets
1/3 cup olive oil
1/4 cup sesame oil
1/4 cup fresh parsley, chopped
2 tablespoons cayenne pepper sauce
2 tablespoons garlic, minced
1 tablespoon ketchup
1 tablespoon chili paste
1 teaspoon salt
1 teaspoon black pepper
3 tablespoons lemon juice

How to Make Grilled Cauliflower

Step One: Prep the Cauliflower. Bring a large pot of water to a boil. Add cauliflower florets and cook for 3–5 minutes, until just fork-tender. Drain immediately and rinse with cold water to stop the cooking process. Pat dry and set aside.

Step Two: Make the Marinade. In a small bowl, whisk together olive oil, sesame oil, parsley, cayenne pepper sauce, garlic, ketchup, chili paste, salt, pepper, and lemon juice.

Step Three: Marinate the Cauliflower. Pour the marinade over the cauliflower in a large bowl. Toss to coat evenly. Marinate for 30 minutes. Reserve about 1/4 cup of the marinade for basting.

Step Four: Grill the Cauliflower. Preheat a lightly oiled grill pan over medium-high heat. Place the cauliflower on the pan and cook for 5–7 minutes, turning occasionally, and brushing with the reserved marinade, until lightly charred and heated through.

Step Five: Serve. Remove from heat and serve warm or at room temperature.

Pro Tips for Perfectly Grilled Cauliflower

Avoid Burnt Skewers: If you’re using wooden skewers for grilling, make sure to pre-soak them in water for at least 20 minutes. This prevents them from charring or catching fire during cooking.
Protect Your Cauliflower: If you’re grilling outdoors on a grill with large grates, use a sheet of aluminum foil under the cauliflower. This keeps any pieces from falling through while still allowing them to cook evenly.
Get the Perfect Texture: Don’t overcook the cauliflower during blanching. It should be just fork-tender—too soft, and it won’t hold up on the grill.
Marinade for Maximum Flavor: Let the cauliflower sit in the marinade for at least 30 minutes, or longer if possible. This gives it time to absorb all the delicious flavors.
Preheat the Grill Pan: If grilling indoors, make sure your grill pan is hot before adding the cauliflower. This ensures you get those beautiful char marks and the right smoky flavor.

FAQ for Grilled Cauliflower

Can I use frozen cauliflower for this recipe? Fresh cauliflower works best because it holds its shape better during grilling. Frozen cauliflower tends to be too soft.
What other oils can I use if I don’t have sesame oil? You can substitute sesame oil with avocado oil or a neutral oil like canola, though the nutty flavor will be less pronounced.
Can this be made on an outdoor grill? Yes! Use a sheet of foil on the grill grates to prevent smaller pieces from falling through.
How spicy is this recipe? The level of heat depends on the cayenne pepper sauce. Adjust the amount to your spice preference or omit it altogether for a milder version.
Can I use other vegetables? Absolutely! This marinade works well with zucchini, bell peppers, or even mushrooms. Adjust grilling times as needed.

Storage

Refrigerator: Store leftovers in an airtight container in the refrigerator. Reheat on a stovetop or in a microwave until warmed through.
Freezer: Not recommended, as grilled cauliflower loses its texture when frozen.
Make-Ahead: You can boil the cauliflower and prepare the marinade up to one day ahead. Store separately in the refrigerator and combine just before grilling.

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Updated December 13, 2024.

Grilled Cauliflower

Bite-sized cauliflower marinated in spices and grilled to perfection. Serve as a low carb main or side dish.

5 from 3 votes

Print Pin Rate

Course: Main Course, Side Dish

Keyword: cauliflower, dairy free, grilled, healthy, low carb, vegan, vegetarian

Prep Time: 15

Cook Time: 10

Marinating Time: 30

Total Time: 55

Servings:

Calories: 335kcal

Author: Holly Gray

Ingredients

1 medium head cauliflower cut into large florets
1/3 cup olive oil
1/4 cup sesame oil
1/4 cup fresh parsley chopped
2 tablespoons cayenne pepper sauce
2 tablespoons garlic minced
1 tablespoon ketchup
1 tablespoon chile paste
1 teaspoon salt
1 teaspoon pepper
3 tablespoons lemon juice

Instructions

Bring a large pot of water to a boil. Add cauliflower florets and cook for 3–5 minutes, until just fork-tender. Drain immediately and rinse with cold water to stop the cooking process. Pat dry and set aside.
In a small bowl, whisk together olive oil, sesame oil, parsley, cayenne pepper sauce, garlic, ketchup, chili paste, salt, pepper, and lemon juice.
Pour the marinade over the cauliflower in a large bowl. Toss to coat evenly. Marinate for 30 minutes. Reserve about 1/4 cup of the marinade for basting.
Preheat a lightly oiled grill pan over medium-high heat. Place the cauliflower on the pan and cook for 5–7 minutes, turning occasionally, and brushing with the reserved marinade, until lightly charred and heated through.
Remove from heat and serve warm or at room temperature.

Nutrition

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