How to Microwave Frozen Cauliflower

// How to Microwave Frozen Cauliflower

Prep Time

1 min

Cook Time

3 mins

Free Time

to do your stretching routine

Microwaving frozen cauliflower helps you get your daily veggie intake without the hassle. There’s no need to plan, prep, or defrost — just take the cauliflower straight from the freezer into an Anyday dish and microwave it. This simple method not only saves time but also allows you to enjoy nutritious vegetables whenever you want them! Easy doesn’t have to mean bland — season your cauliflower to taste or add your favorite sauce for a quick, delicious meal.

All of Anyday’s recipes are tested (and retested!) in many different microwaves and home kitchens to make sure they work — and work well. Unless specified otherwise, all recipes should be cooked at full power.

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What You’ll Need

What You’ll Need

The Small Dish

This dish’s superpower is evenly heating leftovers and cooking small portions.

The Anyhand Mitts

Handle hot Anyday dishes with care with these microwave mitts that double as trivets!
Try Anyday

Select your serving size and microwave wattage in the dropdown. The recipe will change accordingly.

1 cup of cauliflower

Select your microwave wattage in the dropdown. The cook times in this recipe will automatically change accordingly.


To find your microwave’s wattage, look at the front panel, the side of the door, in the back, in the user manual, or Google the model number. If both an input and output wattage are listed, use the output.

Wattage translates to how powerful the microwave is. The higher the wattage, the faster your food will cook. The lower the wattage, the longer the cook time.

When in doubt, start with less time — you can always add more.

Microwave oven by power - 700w



The Small Dish


  • 1 cup (100g) frozen cauliflower
  • ¼ teaspoon water


  1. Add the still-frozen cauliflower to an Anyday dish with the water and salt to taste. Cover with the lid (knob lifted).
  2. Cook in the microwave for 3 minutes, or until the cauliflower is heated through.
  3. Drain the excess water before serving or storing.

Serving suggestions & tips

  • Lemon herb: Drizzle with fresh lemon juice and zest and sprinkle with chopped parsley for a bright flavor.
  • Garlic Parmesan: Toss with minced garlic, grated Parmesan cheese, and a pinch of Italian seasoning for a savory, cheesy veggie dish.
  • Sesame soy: Mix with a combination of soy sauce, sesame oil, and sesame seeds for a deliciously nutty and savory Asian-inspired side.
  • Spicy Sriracha: Toss with spicy Sriracha sauce, a dash of garlic powder, and a squeeze of lime juice for a spicy kick.

Recipe notes

  • Frozen cauliflower does not need to be thawed, making this the perfect quick and easy side dish or meal.
  • If you want to boost the flavor, use a small amount of butter or oil in place of water.
  • For fresh cauliflower, follow the directions in this recipe.
  • Select the wattage on your microwave in our recipe for the most accurate cook time, or use the instructions on the back of the package as guidelines.
  • Microwave ovens vary, even with the same wattages. Adjust cooking times as needed.

Microwave Match Up: Frozen Cauliflower

See for yourself— microwaving frozen cauliflower is simply faster, start to finish.

Appliance Cook Time
Microwave in an Anyday dish 2-4 mins
Stovetop* 7-10 mins
Instant Pot (Pressure Cooker)* 20 mins
*Includes preheat time

All You Need to Know About Microwaving Frozen Cauliflower

What's the microwave cooking time for frozen cauliflower?

Ingredient Cook Time
1 cup frozen cauliflower 3 mins
2 cups frozen cauliflower 4-5 mins
4 cups frozen cauliflower 7-8 mins
6 cups frozen cauliflower 10-11 mins
8 cups frozen cauliflower 13-14 mins
Cook time calculated for 700w microwave

The general guideline is 3-4 minutes for 2 cups. Factors like quantity, microwave wattage, and desired texture influence cooking time. For optimal results, begin with the lower end of the time range and adjust as necessary.

Can I cook frozen cauliflower in the microwave?

Yes, you can cook frozen cauliflower in the microwave without thawing the cauliflower first. Simply place the frozen cauliflower in an Anyday dish and follow the cooking instructions. This method is quick and convenient, ensuring you get a nutritious vegetable dish with minimal effort. Check out the cook times for Fresh Cauliflower here!

Should I thaw the frozen cauliflower before microwaving it?

No, you do not need to thaw the frozen cauliflower before microwaving it. Cook it directly from frozen by placing it in an Anyday dish and following the recommended cooking times. The vented lid will keep the right amount of steam so that the cauliflower defrosts and cooks without affecting its quality. That’s a time-saving hack!

What are some side dish ideas for frozen cauliflower?

There are many delicious side dish ideas for frozen cauliflower. Try making Smoky Cauliflower, or Cheesy Cauliflower Casserole. Another option is to blend it into a creamy soup for a rich and comforting dish.

How can I keep frozen cauliflower from becoming too mushy in the microwave?

To prevent frozen cauliflower from becoming too mushy in the microwave, avoid overcooking it. Always start with the lowest suggested cooking time and add more if needed. Do not add extra water, as the melted ice particles create the ideal environment for steaming. Additionally, Anyday’s vented lid helps trap steam and prevent moisture loss so that cauliflower is cooked in the least possible amount of time.

How do I know when frozen cauliflower is properly cooked in the microwave?

Frozen cauliflower is properly cooked when no signs of ice remain visible, it is heated through, and it has a slightly glossy, creamy white appearance. It should be tender yet still crisp. If you're unsure, test a small piece for doneness. Remember, microwaves vary, so adjust cooking times accordingly.

How do I store leftover microwaved frozen cauliflower?

Store leftover microwaved frozen cauliflower in an Anyday dish with the lid on in the refrigerator. It typically stays fresh for 2-3 days. To reheat, simply microwave it for a few minutes, checking periodically until it reaches the desired temperature.