Pasta Dishes/ Under 30 Minute Meals/ Vegetarian Recipes

Pasta with Sauteed Cauliflower, Olive Oil, Garlic, and Chili Flakes

Pasta with Sauteed Cauliflower, Olive Oil, Garlic by

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Pasta with Sauteed Cauliflower, Olive Oil, Garlic and Chili Flakes is a skillet dinner that is super simple, super delicious and ready in 15 minutes!  A recipe handed down from our mom and our grandmother, pasta with sauteed cauliflower is very satisfying and great way to have dinner on the table in no time.  Plus, clean up becomes a breeze!

How To Make Pasta with Sauteed Cauliflower:

First, rinse the cauliflower, cut down the center, remove its center and discard. Chop the florets into small pieces, about 1-inch.  If you don’t have time to chop cauliflower?

You can find it already chopped for you in packages at the supermarket, saving you some time.



All you need is a large deep skillet in which to sauté some garlic in olive oil. Next, add in the chopped cauliflower, hot pepper flakes, and season with some salt and pepper. Sauté until the cauliflower turns golden brown.  In the meantime, boil the pasta separately and when it’s done, transfer to the skillet.

Continue to sautéing the pasta for about one minute, until all the flavors are infused into the pasta and serve with grated Parmesan cheese.



Since pasta is a crowd pleaser dish, it is usually a staple dish in our home. It actually takes less time to make this than other pasta dishes with a tomato sauce. 

Plus, you’ll get all the wonderful health benefits of cauliflower with it.



This time I chose to use Ditalini pasta which are little bite-size tubes.  I thought it would be more fun to eat with bite-size cauliflower and with a spoon instead of a fork.  YUM!

So yummy!  The parmesan cheese on top adds a lot of flavor to this dish.  My girls really loved it!  I hope you will too!


Pasta with Sauteed Cauliflower, Olive Oil, Garlic & Chili Flakes by


Yield: 3 to 4

Pasta with Sauteed Cauliflower, Olive Oil, Garlic, and Chili Flakes

Pasta with Sauteed Cauliflower, Olive Oil, Garlic, and Chili Flakes

Pasta with Sauteed Cauliflower, Olive Oil, Garlic and Chili Flakes is a skillet dinner that is super simple, super delicious and ready in 15 minutes! Making dinner a snap!

Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes


  • 5 small garlic cloves
  • 3 Tbsp. extra-virgin olive oil- divided
  • 1 small or medium Cauliflower, cord and chopped into 1-inch pieces
  • 1/8 tsp. red pepper flakes
  • 1/8 tsp. dried parsley
  • salt and pepper to taste
  • 1/2 pound of Ditalini pasta (small tubes)
  • grated Parmesan cheese, for serving


  1. Fill a medium-size pot with water and place it on stove top over high heat.
  2. Add 1/2 teaspoon of salt to the water. Bring to a boil. Add the pasta and cook for about 7 to 8 minutes, or until it is al dente. Reserve about 1/4 cup of pasta water.
  3. Meantime, in a large, deep skillet, heat 2 tablespoons of olive oil and sauté garlic for about 1 to 2 minutes, or until garlic turns golden.
  4. Add hot pepper flakes and cauliflower and sauté for about 2 to 3 minutes.
  5. Drizzle the remaining 1 tablespoon of olive oil over the cauliflower.
  6. Continue to sauté on low heat, stirring occasionally, until cauliflower softens and turns golden brown, about 5 minutes.
  7. Season with dried parsley, along with salt and pepper to taste.
  8. Pour in the reserved 1/4 cup of pasta water to the cauliflower.
  9. When pasta is ready, drain, then transfer pasta to the skillet with the cauliflower. Stir the pasta and cauliflower together for about 1 minute. Turn off heat. Transfer to pasta bowls and serve with grated Parmesan cheese on top.
  10. Serves 3 to 4

If you try pasta with sauteed cauliflower, olive oil, garlic and chili flakes recipe, let us know and leave a comment! Snap a photo and hashtag it on Instagram @2sistersrecipes, and on Pinterest We’d love to see what you cook!

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Happy Cooking!

xo Anna and Liz

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  • Reply
    SavoringTime in the Kitchen
    April 21, 2015 at 9:32 pm

    What a great idea! I have a head of organic cauliflower in the frig right now!

    • Reply
      April 22, 2015 at 2:45 am

      Wonderful!! I hope you both enjoy this dish as much as we do!

  • Reply
    Tricia Buice
    April 20, 2015 at 1:01 am

    I think this sounds wonderful! It is very pretty too. There are so many different shapes and sizes of pasta so I will need to give these a try! Have a great week 🙂

    • Reply
      April 20, 2015 at 3:24 am

      Thank you Tricia! Have a great week!

  • Reply
    Roz Corieri Paige
    April 19, 2015 at 7:00 pm

    What a scrumptious pasta recipe that is so much healthier for us with the cauliflower . . . which both my husband and I could eat all by itself. What a keeper!

    • Reply
      April 20, 2015 at 3:22 am

      Thanks Roz! We love cauliflower and pasta! It's a perfect dish for those meatless nights.
      Thanks for stopping by!

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