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Spicy Yogurt Pan Fried Cauliflower

This spicy yogurt pan fried cauliflower is a side dish that will give you some pep in your step!
Spicy yogurt pan fried cauliflower

This cauliflower don’t take shit from no one. Nuh-uh.

It’s one spicy and sassy dish.

I blame it for my near throw down with the post office lady yesterday. I get that technically I need to provide my own tape, but when I’m asking for like 2 small pieces and she’s all “well, you can purchase the roll over there” it took everything in my being to not drop the box and punch the (I will not use the word I want to right now) woman in the face. The same lady that stares at the 20 person line going around the door while she sits and eats her sandwich because it’s her “lunch break” on other days. I’d like to know in what business outside of government run ones it’s ok to purposely make your customers pissed off. Oh, that would be none. None of this would bother me anywhere near as much as it does if Miss stingy tape wouldn’t be retiring nicely with a sweet pension in a few years for working half-assedly (a necessary word creation for times like this) all her life. Or, that she’s probably enjoying way better benefits than I have while the general public, who she treats like crap, pays for them through our taxes.

I refused to buy her damn tape after a few heated choice words, paid for the box and left.

Spicy yogurt fried cauliflower

Had I not shoveled half a head of cauliflower in my mouth for lunch, perhaps I would’ve been a bit more subdued about the situation but the sass was a flowin’ and there was nothing I could do to stop it.

Besides the spice, the other fun part about this dish is the yogurt. Coating your vegetables in yogurt before cooking them in olive oil may seem and sound a bit weird but it does wonders for the flavor and the texture. You see cauliflower with yogurt dips all the time, why not coat it in the yogurt from the get go?

Pan fried spicy yogurt cauliflower

Whether or not I’m going to eat the other half of this before going back to the post office today is still to be decided. I do like a good fight…

Spicy Yogurt Pan-Fried Cauliflower

This spicy yogurt pan fried cauliflower is a side dish that will give you some pep in your step!
5 from 1 vote
Prep Time 35 minutes
Cook Time 20 minutes
Total Time 55 minutes
Servings 4 servings


  • 1 head of cauliflower washed and broken into small florets
  • 1/2 cup plain greek yogurt
  • zest of 1 lemon
  • 1 tablespoon grated ginger
  • 1/2 a small yellow onion chopped
  • 2 cloved garlic minced
  • 2 tablespoons nutritional yeast
  • 1/2 teaspoon garam masala
  • 1 teaspoon curry powder
  • 1/4 teaspoon red pepper flakes
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 3 tablespoon extra virgin olive oil for frying


  • Combine all ingredients except olive oil in a large bowl and toss to fully coat cauliflower in yogurt mixture. Let sit for 30 minutes.
  • Heat olive oil in a large skillet over medium-high heat.
  • Fry cauliflower in batches (don't overcrowd the pan) for about 10 minutes per batch until golden brown and crispy. You may need to add a bit more olive oil with each new batch.
  • Garnish with lemon and parsley and serve warm.

Nutrition Facts

Serving: 1SERVING | Calories: 170kcal | Carbohydrates: 12g | Protein: 8g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Trans Fat: 0.003g | Cholesterol: 1mg | Sodium: 347mg | Potassium: 584mg | Fiber: 4g | Sugar: 4g | Vitamin A: 43IU | Vitamin C: 71mg | Calcium: 69mg | Iron: 1mg

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition information can vary for a variety of reasons. For the most precise nutritional data use your preferred nutrition calculator based on the actual ingredients you used in the recipe.

Cuisine Indian
Course Side Dishes
Keyword pan fried cauliflower, yogurt pan fried cauliflower


Gina Matsoukas is the writer, founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients as much as possible. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.

Recipe Rating


Friday 3rd of September 2021

I have been making this since I found it around 2012-13. it is easy to do, quick and hella delicious! The 1st time I made it, I cooked it in batches and the 1st batch was done by the time I was done can make it spicier, or less spicy, it's fresh and goes well with so many different things!

Wine, fondue & friends

Thursday 24th of October 2013

[…] a school bus, a garbage truck or a tractor trailer every single time going 30 mph at best. If the post office incident wasn’t telling enough, I lose my patience easily in situations like this. Coffee and 80s Madonna […]

Thanksgiving Dinner Menu: Our Way |

Wednesday 21st of November 2012

[...] Just do it, they’re really good.We found a lovely recipe for fried cauliflower by Gina from Mac and Cheese Stuffed Chile RellenoWe are big fans of mac and cheese at but we [...]


Saturday 8th of September 2012

I have a cauliflower recipe that adds yoghurt after cooking but marinating beforehand - sounds yum! Bad service can happen anywhere these days but it definitely feels worse when the unionized and/or government worker basically has a job-for-life (JFL) and will suffer no repercussions. On the other hand is the AMAZING service you can sometimes get from minimum-wage service workers. Here's an idea: the public makes SPECIFIC complaints about JFL workers in writing AND makes written compliments for low-wage service workers. When the complaints reach a certain level, that employee trades PLACES and PAYCHEQUES with one with sufficient compliments. Wouldn't that be an eye-opener!!!

The Defunct Curator

Thursday 15th of March 2012

This looks amazing! Thanks for sharing.