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Cauliflower Puree - Healthy Little Foodies

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Cauliflower Puree is a great first food for babies. However, this delicious puree shouldn’t be limited in this way. Stir it through sauces for an extra veggie hit or add a little butter, seasoning and thyme to turn it into a silky and creamy side dish. 

Due to its versatility, cauliflower is often used to replace meat, grains and flour. (e.g cauliflower rice, cauliflower nuggets, pizza bases, gnocchi & cauliflower steaks).

Pureeing cauliflower has also become popular to use as a replacement for mashed potatoes or to stir into meals as a veggie boost.

How to Choose a Cauliflower

When buying a cauliflower look for one that

  • Is creamy white in colour and blemish-free
  • Has firm and densely packed florets
  • Feels heavy for its size
  • Has fresh green leaves.

How to Make Cauliflower Puree

As the nutrients in cauliflower are water-soluble they can leach into the water during cooking. For this reason, it is best to cook the cauliflower in as little water as possible, doing this also avoids the cauliflower becoming waterlogged. 

  1. Prepare: Remove base and outer leaves, wash and chop into small pieces. The more evenly sized the pieces are, the more evenly they will cook. However, don’t stress out about it too much as overcooking isn’t a problem.
  2. Cook: Place the chopped cauliflower in a pan with approx 3/4 cup of boiling water. Simmer, covered, for around 10 minutes, or until tender. The smaller you chop your cauliflower the faster it will cook. I chopped approx 0.5-1cm thick. 
  3. Blend: Puree until smooth adding 1/4 cup of the cooking liquid (or baby milk) until desired consistency is reached. You can blend in a food processor, high-speed blender or with an immersion (stick) blender. Alternatively, you can mash for a more rustic, chunky texture. 

If making as a family side dish, rather than a baby puree, when blending add butter, salt and lemon juice to taste. 


Cauliflower Puree for Babies

Cauliflower puree is excellent mixed with other vegetables, grains and proteins. Try mixing it with

  • Broccoli Puree
  • Carrot Puree
  • Pea Puree
  • Sweet Potato Puree 
  • Pumpkin Puree
  • Brown rice
  • Pasta and cheese sauce
  • Quinoa and cheese sauce
  • Lentils
  • Salmon
  • Chicken

Other Uses for Cauliflower Puree

  1. Side Dish: Blend with butter, salt and seasoning for a tasty side dish. It works with most dishes you would serve with mashed potatoes, such as; chicken, steak, lamb, fish or scallops.
  2. Veggie Boost: Add to smoothies, sauces or baked goods as a great way to get more vegetables into your family’s diet. Remember it is always good to celebrate the vegetable rather than trying to hide it or sneak it in, let your child see how versatile vegetables can be!

Storage Instructions

  • Refrigerate: Allow to cool, place in an airtight container and refrigerate for up to two days.
  • Freeze: Allow to cool, spoon the puree into ice-cube trays and freeze until solid. Once they’re fully frozen, quickly pop them all out and place the frozen cubes into a freezer bag or container and return to the freezer. Thaw overnight in your refrigerator. 

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5 from 2 votes

Cauliflower Puree

Cauliflower Puree is a great first food for babies. However, this delicious puree shouldn’t be limited in this way. Stir it through sauces for an extra veggie hit or add a little butter and lemon to turn it into a silky and creamy side dish. 

Print Recipe Pin Recipe

  • Food Processor, Blender or Immersion (stick) blender

  • ▢ 1 Medium Cauliflower
  • ▢ 180ml (3/4 cup) Water
Extra ingredients if making as a side dish
  • ▢ 42g (3 tbsp) Butter
  • ▢ 1 tsp Salt (or to taste)
  • ▢ 1 tsp Fresh Thyme (optional)
  • ▢ Cracked Black Pepper (to taste)
  • Remove the base and outer leaves from the cauliflower and wash. Chop into small 0.5 - 1 cm (0.2-0.3 inch) pieces. Don't worry about keeping florets intact

  • In a large pot, bring 3/4 cup (180ml) of water to a boil. Add the cauliflower; bring back to a boil. Cover, reduce the heat to low and steam for 10-15 minutes, or until the cauliflower is very tender.

  • Use a slotted spoon to transfer the cauliflower to a food processor. Blend until smooth adding some of the cooking liquid if needed (alternatively add baby milk).

If making as a side dish
  • Add the butter and blend until smooth. Add salt and pepper, adjusting seasoning to suit taste. Add the thyme and process until just combined.

CAULIFLOWER COOKING TIME: The smaller you chop your cauliflower the faster it will cook. Make sure cauliflower is very tender before blending. Keep checking on the cauliflower every few minutes to prevent scorching.

BABY: If making for a baby do not add the extra ingredients (butter and salt) used for making the side dish. You may wish to add a little thyme for flavour. 

SIDE DISH: You may wish to cook the cauliflower in chicken stock, instead of water, for extra flavour.

REFRIGERATE: Allow to cool, place in an airtight container and refrigerate for up to two days.

FREEZE: Allow to cool, spoon the puree into ice-cube trays and freeze until solid.  Once they’re fully frozen, quickly pop them all out and place the frozen cubes into a freezer bag or container and return to the freezer. Thaw overnight in your refrigerator.

Nutritional Information is a ROUGH guide only, calculated using an online nutrition calculator. Facts are based on the baby version and do not include the addition of butter and seasoning. 

Nutrition Facts

Cauliflower Puree

Amount Per Serving

Calories 18 Calories from Fat 9

% Daily Value*

Fat 1g2%

Saturated Fat 1g5%

Sodium 23mg1%

Potassium 215mg6%

Carbohydrates 4g1%

Fiber 1g4%

Sugar 1g1%

Protein 1g2%

Vitamin C 35mg42%

Calcium 16mg2%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

Course:Puree, Side Dish


Keyword:Baby Puree, cauliflower puree

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Meet Amy

Amy Whiteford runs the blog Healthy Little Foodies. She is a mum to two, has a BSc (Hons) Food Science, PGDE Primary Education and a Certificate in Childhood Nutrition. She uses her experience and knowledge to create healthy and delicious recipes for kids. Explore the site for creative ideas, tips, and inspiration! Read more

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How to Cook Cauliflower for Babies (with recipes)

Jump to Recipe

Cauliflower is a wonderful first food for babies! Here's how to cook and serve it to your baby along with easy and nutritious recipes for 6 months and up.

Jump to:
  • When can babies eat cauliflower?
  • Health benefits
  • Cooking Methods
  • Cauliflower Rice
  • Cauliflower Puree Combinations
  • How to cut for baby led weaning
  • Frequently Asked Questions
  • Baby-Friendly Cauliflower Recipes to try
  • How to Cook Cauliflower for Babies

When can babies eat cauliflower?

This nutritious, super versatile vegetable can be offered to babies as soon as they’re ready to start solids, usually around 6 months. It’s important to remember that your baby is unique and that rather than going by the calendar, you need to make sure your baby is DEVELOPMENTALLY ready to start solids.

If you’re unsure, be sure to grab my FREE handout!

Health benefits

Cauliflower is a cruciferous vegetable that belongs to the Brassicaceae family, along with broccoli, kale, and cabbage.

It contains many nutrients, like iron, calcium, zinc, and B vitamins, but it is particularly high in fiber, vitamin C and K. Vitamin C helps enhance the absorption of plant-based iron considerably!

While the most common variety is white, it comes in several other colors - Green purple, and orange.

They contain similar vitamin and mineral content and are are all wonderful to introduce to your baby. They have a similar mild flavor. Where they differ is their antioxidant profile.

The orange-fleshed ones are rich in carotenoids whereas the purple varieties are rich in anthocyanins. The green cauliflower, also known as broccoflower or romanesco, contains chlorophyll.

Cooking Methods

Here are the two best cooking methods for babies. It's VERY important that the vegetable is cooked until soft enough to be easily pierced with a fork.

I personally don't recommend roasting for this age as the exterior of the vegetable can get too crispy or even burnt before it softens. You can boil, but I don't recommend it as most of the nutrients will leach into the water.

In regards to size, cut into large florets. If they are especially large, you can slice in half vertically. Once cooked, you can cut into smaller pieces depending on your baby's age. This way you can serve both big and small pieces as suggested below.

Steamed Cauliflower

Place water in a pot, add steamer basket, and bring to a boil. Add broccoli, cover, reduce heat to medium, and cook for 8-10 minutes. It should be easily pierce-able with a fork.

Steam Roasted Cauliflower

This method is my personal favorite! If you are new to this cooking method, you will be amazed by how easy it is and how flavorful your cauliflower (or any vegetable) turns out!

How it works: The hot oven and moisture from the veggies create steam (once covered) making them soft, but because they’re roasted, the flavors become more concentrated.

  1. Simply add cauliflower to a baking pan, toss with oil and seasoning(s) of choice.
  2. COVER, and roast at 425°F for 15-20 minutes! Perfectly soft and flavorful!

Learn more about steam roasting as well as cooking times for ALL other vegetables

Cauliflower Rice

  1. Cut the cauliflower into 1 to 2-inch florets. Add to a food processor/blender. Work in batches if making a lot so that you don't end up over-processing.
  2. Pulse until small pieces form. Stop periodically and scrape the sides.
  3. Heat a pan over medium-high heat. Add butter or oil. Saute the rice for about a minute or so, add a splash of water. Cover, and cook for 5-8 minutes, until cauliflower is tender.
  4. Enjoy!

Due to its neutral flavor, cauliflower rice can be enjoyed in so many ways! You can serve the "rice" as is or fold into foods like:

  • Sauces/dips
  • Homemade baby oatmeal
  • Baked Quinoa - a great alternative to oatmeal
  • Lentils
  • Overnight oats/quinoa
  • Yogurt
  • Vegetable omelette

Cauliflower Puree Combinations

If you desire a completely smooth texture, add the cooked cauliflower (using any of the methods above) to a food processor or blender along with breastmilk/formula, water, or broth. Blend until desired consistency is reached.

Here are some other foods to combine with:

  • Applesauce
  • Avocado
  • Banana
  • Beans
  • Beets
  • Butternut Squash
  • Carrots
  • Chicken
  • Sweet Potato
  • Tofu
  • Zucchini

How to cut for baby led weaning

For 6-8 months old:

Bigger is better and safer at this age so they can easily grab the food with their palm and bring to mouth.

If you are feeling nervous, you can absolutely start with puree or soft-cooked cauliflower rice. Always do what feels right to you!

9+ months old:

As your baby develops their pincer grasp and is able to pick up small pieces of food using their thumb and finger, you can cut into small, bite-sized pieces. I still suggest continuing to offer larger pieces so they can practice taking bites.

This is a good time to introduce utensils. Your baby will most likely just play around or toss it. But it's still great for exposure! Continue role modeling too.

12+ Months old:

Depending on your child's chewing skills and your comfort level, you can start to offer slightly firmer, but still soft-textured foods. Try shortening the cooking time by several minutes and see how your baby does.

Continue offering utensils and your child will likely surprise you one day!

Frequently Asked Questions

How can I select the best cauliflower at the store?

Choose one that has no brown spots, is firm and heavy for its size with densely packed florets. You can use colored cauliflower as well. Just make sure it's uniformly colored.

When you get home, take it out of its usual cellophane to prevent molding. Transfer to a bag with paper towel to absorb any excess moisture.

How should I season cauliflower for babies?

The beauty of cauliflower is that, just like tofu, it soaks up seasoning like no other! Curry powder, cumin, garlic, turmeric, ginger. ..have fun exploring the exquisite world of herbs and spices with your baby!

Does cauliflower make baby gassy?

Foods that are rich in fiber tend to cause gas, but you shouldn't eliminate them completely!

These foods offer so many beneficial nutrients, necessary for your baby’s growth and development. Not to mention, early introduction to a wide variety of flavors and textures is key in minimizing picky eating down the road.

If your baby is gassy but doesn't seem to be in discomfort, there's no reason to worry. If your baby is extra gassy after eating certain foods, just don't overload them with those foods.

Baby-Friendly Cauliflower Recipes to try


  • Creamy roasted cauliflower dip
  • Cauliflower cashew alfredo

Main Meals

  • Indian spiced roasted cauliflower
  • Creamy vegan cauliflower chickpea soup
  • Vegetarian sweet potato lasagna
  • Vegan African peanut stew
  • Cauliflower buns

Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!

How to Cook Cauliflower for Babies

Cauliflower is a wonderful first food for babies! Here's how to cook and serve it to your baby along with easy and nutritious recipes for 6 months and up.

4.67 from 3 votes

Print Pin

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

Servings: 8

Author: Min | MJ and Hungryman

  • Steamer

  • Baking Mat

  • ▢ 1 pound cauliflower, chopped into florets
  • ▢ 2 tablespoons avocado oil (for steam roast)
  • ▢ herbs/seasonings of choice (optional but highly recommended)
  • Cut cauliflower into large florets.

  • Add water to a pot and insert the steamer basket. The surface of the water should be under the basket. Pour some out if need be.

  • Bring the water to a boil. Add cauliflower, cover the pot, and reduce the heat to simmer. Cook for about 8-10 minutes, or until easily pierce-able with a fork.

Steam roast
  • Preheat oven to 425° Fahrenheit. Cut cauliflower into large florets and place on a baking pan.

  • Toss the cauliflower with oil and herbs/seasonings of choice. It's ok if they overlap. It will create more steam, resulting in softer texture.

  • Cover with foil or silicone baking mat.

  • Place in the oven and cook for 15-20 minutes until soft.

Cauliflower rice
  • Cut the cauliflower into 1 to 2-inch florets. Add to a food processor/blender. Work in batches if making a lot to avoid over-processing.

  • Pulse until small pieces, about the size of rice, form. Stop periodically and scrape the sides. Heat a pan over medium-high heat.

  • Add butter or oil. Saute the rice for about a minute or so, add a splash of water. Cover, and cook for 5-8 minutes, until cauliflower is tender.

To store:

Transfer to an airtight container and keep in the fridge for up to 5 days. These won't freeze well. If you have a lot of leftovers and want to invite more variety, add them to the recipes I suggest.

Because the florets are so soft, reheating will only make them mushier. Serve straight from the fridge or allow to come to room temperature.

Calories: 45kcal | Carbohydrates: 3g | Protein: 1g | Fat: 4g | Sodium: 17mg

Course Side Dish

Cuisine American

Tried this Recipe? Tag me Today!Tag me @KidFriendly.Meals today!

Cauliflower with Cheese Encyclopedia Baby Food

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Levchuk Victoria©

Oven baked cauliflower with cheese.

Today I propose to cook cauliflower with cheese for baby food. Cheese is a great addition to cauliflower. As I wrote earlier, we had a cauliflower season, the price is ridiculous for 1 kilogram, so I bought large quantities for myself and my child. nine0003

Of course, cauliflower is a very healthy product, especially for a child, and if after a double boiler, then just a storehouse of vitamins and minerals. But the oven is also a good option.

Moreover, the combination of cheese and cauliflower is amazing, it gives the cabbage a bright and interesting taste, I think the child will like it.

This recipe uses a simple method of pouring cauliflower, but you can try hard and make Bechamel cheese sauce, then it turns out even tastier.

Carefully read the ingredients of the Cauliflower with Cheese recipe, all products should be familiar to the baby. nine0021 Suitable for children over 12 months as finger food.

Introduced foods for baby food : Cauliflower, cheese, eggs, milk, spices, butter.

Color cabbage with cheese

Print a recipe

  • KILUDOMOLOCU, Cream, Sol, Sol, Casmois, Capolon0048


    • 1 head of cauliflower
    • 5 pieces of chicken eggs
    • 1 Milk glass 4%
    • 200 grams of cheese
    • A little butter
    • according to spices
    • 9000


      1. To prepare cauliflower with cheese, you need cauliflower, eggs, milk 4%, butter for a baking sheet, cheese that melts.

      2. We divide the cauliflower into inflorescences, wash well from any different living creatures. Throw in boiling water, let it boil for 5 minutes. Cauliflower should be pierced with a fork with an interference fit, as if almost cooked.

      3. While the cauliflower is cooking, prepare the filling. We beat the eggs with a fork, salt, pepper, put any spices to taste, the main thing is that the child is familiar with them, and he is not allergic to them. I didn't add hot paprika.

      4. Three cheese on a grater. nine0003

      5. We combine the egg with spices, cheese and milk. If the filling is not enough, then you can add milk.

      6. As soon as the cauliflower is boiled, transfer it to a baking sheet that has been rubbed with butter.

      7. Fill the cauliflower with filling, put in the oven for 25-30 minutes at 180C.

      8. 5 minutes before cooking, grate some cheese and place on top of the cauliflower. Let's form a beautiful cheese crust. nine0003

      9. Serve slightly chilled, after cutting into small pieces, especially cheese. Great as a cold appetizer.

      10. Bon appetit!!!

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      Step by step cooking

      Cooking time: 20 min PT20M
      1. Step 1:

        How do you make cauliflower puree? Prepare food. Pour filtered cold water into a saucepan and bring to a boil over high heat. I have a regular small stainless steel saucepan. You can cover the pan with a lid, so the water boils faster. nine0003

      2. Step 2:

        Cauliflower can be used fresh or frozen. Fresh must be washed in advance under running water and disassembled into inflorescences. Frozen immediately put in a pan without defrosting. Salt the cabbage and cook over medium heat for about ten minutes after boiling again. Check readiness with a fork: the inflorescences should be soft inside. It is believed that if you cover the pan with a lid at this stage, the cabbage will turn yellow, but we do not need this. nine0003

      3. Step 3:

        Drain cooked cauliflower in a colander and transfer to a blender. Add soft butter. In order for the butter to soften, it is enough to take the butter out of the refrigerator twenty minutes before the start of mashed potatoes and leave it at room temperature.

      4. Step 4:

        Pour the light cream into the blender bowl for a richer, smoother puree. And also salt and add a pinch of ground nutmeg. This will give a special flavor to the dish. To reduce the calorie content of puree, you can replace the cream with milk with a low percentage of fat. But be prepared for the fact that the creamy note in the dish will disappear forever. nine0003

      5. Step 5:

        Pulse the puree with a blender until smooth. A uniform texture is just as important in mashed cabbage as it is in mashed potatoes. Instead of a blender, you can use a regular metal press (masher) for mashed potatoes. Soft inflorescences are perfectly kneaded by hand. Just choose what you like to work with.

      Before serving, drizzle with melted butter and garnish with fresh herbs.

      For my family, such a puree is unusual, so much so that they asked me: "Is there any potato?" :)

      Therefore, only true lovers of vegetables and cauliflower in particular will like it.

      Strange as it may seem, puree tastes like boiled cauliflower with butter. A light nutmeg note significantly enriches the dish.

      Learn more