7 Cauliflower Recipes That Will Turn Picky Eaters into Veggie Super fans

Are you constantly on the lookout for ways to sneak more veggies into your child’s diet without the battle at the dinner table? 

Look no further! In this blog post, I’ve curated a delightful collection of 7 cauliflower recipes for kids- to entice even the pickiest of eaters.

From cauliflower snack with cheese to cauliflower pizza and more, these recipes are not only delicious but also packed with essential nutrients.

Get ready to transform mealtime into a veggie-filled adventure and watch as your little ones become true veggie super fans with these cauliflower recipes for kids!

Nutritious benefits of cauliflower for children

Cauliflower ( Brassica oleraceae ) is a flower that is related to cabbages and is characterized by containing sulfur compounds that give it an intense aroma and flavor when cooked.

According to nutritional data from the United States Department of Agriculture (USDA), a ¾ cup (100 grams) serving of cauliflower provides approximately 92 grams of water, 2 grams of fiber and 57 micrograms of folates.

Cauliflower is also rich in antioxidants, which help fight free radicals that can damage the body’s cells. 

These nutritional properties make cauliflower a versatile ingredient that can be incorporated into a variety of recipes, taking advantage of its beneficial contribution to health. 

With these delicious preparations that include cauliflower, your child will not only be well nourished, but will also enjoy the flavor and texture that this vegetable brings to other healthy ingredients in their diet.

7 Cauliflower Recipes for Kids

1- Cauliflower snack with cheese (4 to 6 servings)

Ingredients:

• Sauce to serve.
• 1 teaspoon mustard.
• ½ cup grated parmesan.
• 2 eggs lightly beaten.
• ½ teaspoon salt and pepper.
• 1 cup of grated mozzarella cheese.
• 200 grams of cauliflower cut into florets.
• 1 teaspoon spice mixes (Italian herbs, nutmeg and smoked paprika).

Instructions:

1. Puree the cauliflower in a food processor or blender.
2. Place the cauliflower in a fine sieve over a pot of boiling water to steam for about 5 minutes or until tender.
3. Afterwards, squeeze out the excess water by pressing with a spoon and make sure it is very dry, you can use a paper towel to help in this process.
4. In a bowl, mix the cooked cauliflower with half of the cheeses, beaten eggs and mustard. Add spices, salt and pepper to taste.
5. Prepare a baking pan lined with parchment paper and spread the cauliflower mixture.
6. Sprinkle the remaining cheeses on top.
7. Bake for 30 minutes or until cheeses are melted and top is golden.
8. Cut into squares while still hot.
9. Let cool and serve with tomato sauce or other dressing of your choice. Ready to enjoy! You can serve it for a snack, breakfast or dinner.

2. Cauliflower croquettes (6 to 8 servings)

Ingredients:

• 1 teaspoon salt.
• 1 cup of breadcrumbs.
• ¼ cup chicken broth.
• ¼ cup chopped parsley.
• 3 eggs lightly beaten.
• ½ cup grated Parmesan cheese.
• 1 medium onion chopped into small pieces.
• 2 ½ cups cooked and chopped cauliflower.
• 2 tablespoons canola oil or cooking spray.

Instructions:

1. Preheat the oven to 180 degrees Celsius and place parchment paper on a baking sheet.
2. In a bowl, mix all the ingredients except the oil.
3. Using two spoons, form the mixture into croquettes and place them on the prepared tray.
4. Spray each croquette with a tablespoon of canola oil or use a non-stick spray .
5. Bake for 20 minutes, turning the croquettes halfway through the cooking time so that they brown on both sides. You can spray a little oil again if necessary.
6. Let the croquettes cool slightly and then serve them with the dressing of your choice for your child to enjoy.

3. Cauliflower pizza

Ingredients:

• 1 pinch of salt.
• 2 beaten eggs.
• 1 cup cherry tomatoes.
• 2 cups of cauliflower rice.
• 2 cloves of crushed garlic.
• 2 teaspoons of fresh oregano.
• 1 cup grated Parmesan cheese.
• 2 cups of grated mozzarella cheese.
• 1 ½ cup tomato and basil puree.

Instructions:

1. Prepare the cauliflower rice by breaking up the cauliflower head pieces in a blender. Pulse it several times until it is crumbly, but not like a paste. You can do it in batches.
2. Place the cauliflower rice in the microwave and cook for 10 minutes at maximum power.
3. Cover two small pizza trays with baking paper and preheat them to 180 degrees Celsius.
4. In a large bowl, mix the cauliflower rice with the egg and grated Parmesan cheese until everything is well combined.
5. Then, add the oregano and crushed garlic cloves and mix again.
6. Place this mixture on the trays and spread it with your hands, giving it a round shape.
7. Bake for 15 to 20 minutes or until the pizza bases are golden brown.
8. Add the tomato puree with basil, the mozzarella cheese and the cherry tomatoes.
9. Place the pizzas in the oven until the mozzarella melts.

4. Cauliflower and blueberry smoothie (2 to 3 servings)

Ingredients:

• 1 cup of almond milk.
• 175 milliliters of coconut yogurt .
• 1 cup frozen blueberries.
• ¼ cooked and frozen cauliflower.
• 2 tablespoons of chia seeds .
• 1 teaspoon vanilla extract.
• 1 tablespoon of toasted almond cream.

Instructions:

1. this recipe is very simple. Place all the ingredients in a blender and turn it on to maximum speed.
2. Let them mix for a few seconds, until you get a creamy, well-integrated consistency. If you want it to be more liquid, you can add a little more milk.

5. Cauliflower Nuggets (8 to 10 servings)

Ingredients:

• 1 egg.
• 1 egg white.
• 3 cups of cauliflower.
• ¾ teaspoon salt.
• 1 cup of cooked brown rice .
• 1 cup grated cheddar cheese.
• 1/4 teaspoon garlic powder.
• ¼ teaspoon onion powder.

Instructions:

1. Preheat the oven to 180 degrees Celsius and cover a tray with wax paper.
2. Boil water in a pot and place a colander or steamer basket with the cauliflower, which will steam for 5 minutes.
3. Once it is tender, plunge it into cold water to stop the cooking.
4. Drain well and press the cauliflower with a towel to remove excess water.
5. Puree the cauliflower in a blender, with a potato masher or by hand, until finely chopped but not puree.
6. After mashing, press it again with a paper towel to remove any excess water.
7. Now, mix it in a bowl along with the other ingredients and stir well.
8. With a spoon, form small balls and place them on the tray.
9. Put in the oven for 5 minutes.
10. Serve them with sauces or as an accompaniment to other meals.

6. Cauliflower and potato puree (2 servings)

Ingredients:

• ½ cauliflower.
• Salt and pepper.
• 1 medium potato.
• 100 milliliters of milk.
• ½ tablespoon of butter.
• 30 grams of grated cheese (optional).

Instructions:

1. Peel the potato and wash it along with the cauliflower.
2. Boil the potato in a separate pot until very soft.
3. Strain both vegetables and mash them with a fork or in a food processor.
4. Add the butter, salt and pepper and continue to mash until the butter melts.
5. If you wish, add the milk and grated cheese. Heat it a little and mix everything very well.
6. Serve the preparation hot or cold according to your preference.

7. Cauliflower tempura

Ingredients:

• 2 eggs.
• Oil for frying.
• ½ cup of flour.
• 200 grams of cauliflower.
• ½ teaspoon salt and pepper.
• 1 tablespoon finely chopped parsley.
• 1 teaspoon oregano, rosemary and thyme.

Instructions:

1. Boil the cauliflower in a pot with water and salt for 15 to 20 minutes.
2. Once it is tender but firm, carefully crumble it into small florets.
3. Mix the flour with the chopped parsley and spices in a bowl.
4. Dry each bouquet with paper and dredge them in the flour mixture, making sure to cover them completely.
5. Then, dip them in the beaten egg and repeat the process.
6. Heat the oil in a frying pan and fry each bouquet until golden.
7. Let the excess oil drain on absorbent paper or napkins.
8. Serve them as sides.

Blog Post You May Also Like: Nutritious Cookie Recipes for Kids

The Power of Cauliflower

Cauliflower combines well with almost all ingredients, allowing us to create combinations with fruits, smoothies, and berries.

Examples of this include cauliflower croquettes, cheese snacks, pizza, and many other recipes that demonstrate how this delicious flower can be integrated with other foods and become part of a varied, healthy, and balanced menu.

Other delicious cauliflower recipes you can make include cauliflower macaroni and cheese, baked cauliflower, fritters, cauliflower with cheese sauce, and many more.

If you want to expand the variety of recipes with cauliflower, I recommend consulting with a trusted nutritionist.

They will help you select the best ingredients and cooking techniques for your child.

(This post probably contains affiliate links. My full disclosure policy is really boring, but you can find it here.)

Family-Friendly and Healthy Book Recipes: My Recommendations

1. The Complete Cookbook for Young Chefs: 100+ Recipes that You’ll Love to Cook and Eat

“The Complete Cookbook for Young Chefs” is a delightful culinary adventure tailored specifically for budding chefs. With over 100 recipes, this cookbook offers a wide array of dishes that are not only fun to make but also delicious to eat.

As a parent, I appreciate the emphasis on wholesome ingredients and balanced meals. The cookbook encourages healthy eating habits while still allowing room for creativity and indulgence.

This cookbook is a must-have for any young chef eager to sharpen their skills in the kitchen.

It’s filled with mouthwatering recipes and practical tips that make cooking both educational and enjoyable. Highly recommended for aspiring chefs of all ages!

2. Sugar-Free Kids: Over 150 Fun & Easy Recipes to Keep the Whole Family Happy & Healthy

“Sugar-Free Kids” is a fantastic resource for families seeking delicious and nutritious recipes that promote a healthy lifestyle.

With over 150 recipes, this cookbook offers a diverse selection of dishes that are not only enjoyable to eat but also free from added sugars.

As a parent, I appreciate the emphasis on maintaining a balanced diet while still allowing for plenty of variety and flavor.

The recipes are easy to follow, making them perfect for busy families looking to make healthier choices without sacrificing taste.

3. The Best Homemade Kids’ Snacks on the Planet: More than 200 Healthy Homemade Snacks You and Your Kids Will Love (Best on the Planet)

“The Best Homemade Kids’ Snacks on the Planet” by Laura Fuentes is a comprehensive guide for parents seeking healthy and inventive snack options for their children.

With over 200 recipes, the book offers a diverse selection of homemade snacks that are both nutritious and appealing.

This book is highly recommended for parents seeking to enhance their children’s snacking habits.

It has become an indispensable resource in many households, offering nutritious and tasty snack options that kids love.

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Final Thoughts On 7 Cauliflower Recipes for Kids That Will Turn Picky Eaters into Veggie Super fans

Exploring the world of cauliflower recipes for kids offers a multitude of opportunities to not only introduce healthy eating habits but also transform mealtime into a delightful adventure.

By incorporating these versatile and delicious recipes into your family’s menu, you can pave the way for even the pickiest of eaters to become veggie super fans.

From cauliflower snacks with cheese to cauliflower pizza, the options are endless, catering to various tastes and preferences.

Embrace the creativity in the kitchen, and watch as your children develop a newfound love for veggies, one cauliflower recipe at a time.

Related Blog Post (Recipes for Children)

• Delicious and Healthy Cookie Recipes for Kids

What creative ways have you found to incorporate cauliflower into your children’s meals, and how have they responded to these recipes?

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