Mediterranean Style Cauliflower

[Total: 8    Average: 4.6/5]


This Mediterranean style cauliflower recipe will have your little ones excited about eating their veggies again. Pan-roasted cauliflower florets tossed in a healthy tomato sauce and seasoned with Mediterranean spices, such as oregano and basil.

Mediterranean style cauliflower

Neither of my kids is fond of cauliflower. If your kids are anything like mine they probably began shunning vegetables at around 2 years old. I’ve come to the realization that in order to get my kids excited about eating their veggies they need to be either doused in tomato sauce or smothered with melted cheese.

The sauce does the trick quite nicely in this recipe! Although the consistency of the cauliflower remains the same, its strong flavour is almost completely masked by the sweet tomato sauce and aromatic spices.

Mediterranean style cauliflower

Make this recipe baby-friendly by omitting the salt, pepper and hot pepper flakes, if desired. Cook the cauliflower until very soft then mash with a fork or pureé in a food processor until smooth.

(Serves 4-6 as a side dish)
2 garlic cloves, halved (removed before serving) or finely minced
1/2 medium red onion, finely diced
1 head cauliflower, stems removed and chopped into smaller florets
2-3 tbsp. extra-virgin olive oil
1 cup fresh tomatoes, finely diced
1/2 cup – 1 cup water
*You can substitute the fresh tomatoes with diced canned tomatoes however, the quantity of additional water added to the recipe should be reduced by at least 1/2.
1 tsp. dried oregano
2 tbs. freshly chopped basil
Parmesan cheese, quantity as desired
salt and pepper to taste
hot pepper flakes (optional)

Heat olive oil in a large frying pan on medium-low heat for 1-2 minutes. Add the garlic and onions and sauté for 5-7 minutes or until translucent.

Increase the heat to medium-high. Add the cauliflower florets and sauté for 5-7 minutes (tossing a few times) or until lightly browned.


Add the tomatoes, oregano, and 1/2 cup of water and continue to cook (covered) on medium-high heat for 30-35 minutes or until the cauliflower is fork tender.

*If the liquid evaporates too quickly add more water (about 1/4 cup at a time) until the cauliflower is cooked and the liquid thickens to a sauce.  


Season with salt, pepper, Parmesan and hot pepper flakes (if desired) to taste.

Mediterranean style cauliflower

Serve warm garnished with Parmesan cheese and a sprinkle of freshly chopped basil.

DSC_8979Mediterranean style cauliflower

Store in the fridge in an air tight container for up to 3 days.

Mediterranean style cauliflower

Mediterranean Style Cauliflower written by Lisa Codina average rating 4.6/5 - 8 user ratings
  • Monica

    this looks incredible!! I’m going to make it for myself!!!

    • Lisa @bitesforbabies

      We actually ALL enjoyed it…even my husband (but he’ll never admit it! Lol!)

  • Amy

    I’m excited about this recipe! Awesome idea!

    • Lisa @bitesforbabies

      Thanks! I don’t even remember how I came up with the idea…but I’m glad I did! ;-)

  • KidsOnAPlane

    I am not a big fan of cauliflower but this dish looks and sounds delicious! Might be the tomato and parmesan :)

    • Lisa @bitesforbabies

      If I can get my husband to eat this than ANYONE will! ;-)

  • rose Corda

    Can you microwave the cauliflower for a few minutes first and they fry so it takes less time? I want to try this recipe.

    • Lisa @bitesforbabies

      I’m sure you can…try it and let me know how it turns out!

  • rose Corda

    I have also made a pizza crust using cooked cauliflower. You mash it and add a bit of flour to get the right consistency and then bake for a few minutes till a bit brown. Then add your toppings and bake again. Delicious.

    • Lisa @bitesforbabies

      I’ve been meaning to try cauliflower pizza too! I wonder if almond flour would work for a gluten-free option??

  • rose Corda

    Just use the gluten free flour, you just need a little bit.

  • Christine-JoyfulParenting

    This looks amazing!

    • Lisa @bitesforbabies

      Thanks Christine! It WAS…I KNOW it’s cauliflower but this recipe might be able to convince ANY cauliflower-hater to give it another try, lol! ;-)

      • Christine-JoyfulParenting

        We actually love cauliflower at our house, so this is another great idea for how to use something we have around all the time anyway :)