Learn how to make nutritious Cauliflower Baby Food with a super easy puree and a baby-led weaning style option. Both start with the same technique, so you can do either (or both!).
I love a veggie that’s easy to prepare and cauliflower is so versatile, no matter how you start feeding your baby. I’m going to share a super simple method for making cauliflower puree, steaming cauliflower to serve as a baby-led weaning food, and tips for serving it as a finger food to little kids of all ages.
This is meant to give you easy ideas for how to serve cauliflower to baby starting at age 6 months and on up into the toddler years.
Know that you can use fresh or frozen cauliflower for any of these methods, so you can use what you have or prefer to buy. And each can be stored in the fridge or freezer, so you can be sure to use up what you prepare.
(You may also like these other baby food recipes including Sweet Potato Teething Biscuits, Sweet Potato Baby Food, Broccoli Baby Food, and Baby Pancakes.)
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Ingredients You Need
Below are the ingredients you need to make cauliflower baby food so you know what to have on hand.
- Cauliflower: You can use a whole cauliflower head, a bag of precut cauliflower florets, or frozen cauliflower florets. They all work similarly so use the one that is easiest or most available to you.
- Olive oil: I like to add extra virgin olive oil to this baby food recipe to add beneficial fats and flavors.
- Optional flavors: You add spices such a cumin or oregano, a little lemon, avocado, Parmesan cheese, or another sauce or flavoring you like to make this dish have a little more flavor.
Step-by-Step Instructions
Here’s a look at the steps involved in making this cauliflower baby food so you know what to expect from the process. Scroll down to the end of this post for the full information, including the times and amounts.
Step 1. Cut the cauliflower if starting with a whole head.
Step 2. Add to a steamer basket set over a pot with water.
Step 3. Steam until soft.
Step 4. Serve baby-led weaning style or blend smooth to make a puree.
Frequently Asked Questions
Yes, you can use frozen cauliflower florets, which eliminate any need for chopping. The cooking time is slightly lower, so look at the Notes at the end of the recipe for the full information.
You can add spices such as cumin or oregano, fresh lemon juice, avocado, Parmesan, or nutritional yeast. Or mix in another baby food puree to make a baby food combination.
Yes, toss the cauliflower in olive oil and place on a baking sheet pan. Roast in a 400 degree oven for about 16-18 minutes.
How to Store
You can store this cauliflower baby food in baby food storage containers for up to 5 days in the refrigerator or you can store baby food in the freezer for up to 6 months.
Best Tips for Success
- If serving BLW-style, be sure to use florets that are large so they are too big for baby to completely stuff into their mouths. If a piece gets eaten down and is smaller, trade it out for a larger piece.
- To make with frozen cauliflower, reduce the cooking time to 6-8 minutes in Step 4.
- Add flavor and nutrients to the puree by adding ¼ cup avocado, ¼ cup peas, ¼ cup Sweet Potato Puree, or ¼ cup Apple Puree or Pear Puree to the blender during Step 6.
- Serve cauliflower as finger foods to babies 9+ months by dicing into small pieces.
I’d love to hear your feedback on this post, so please comment below to share.
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Wash the cauliflower and chop into florets, if needed.
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Add the cauliflower to a steamer basket fit into a pot. Add 2 inches of water to the pot and set over high heat. Bring to a boil.
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Cover and cook for 8-10 minutes, or until the cauliflower is soft when poked with a fork. Remove from heat.
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Once cooled, you can brush lightly with olive oil (or leave plain) and serve BLW-style.
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To make Cauliflower Puree: Transfer the cauliflower to a blender with the olive oil. Add ½ cup liquid and blend, starting on low and working up to high. Add additional liquid as needed to make a smooth puree. Flavor with hummus, sour cream, spices such as oregano or cumin, butter, and/or avocado.
- Once cooled, store in small airtight containers in the fridge for up to 3 days or freeze for future use.
- If serving BLW-style, be sure to use florets that are large so they are too big for baby to completely stuff into their mouths. If a piece gets eaten down and is smaller, trade it out for a larger piece.
- To make with frozen cauliflower, reduce the cooking time to 6-8 minutes in Step 4.
- Add flavor and nutrients to the puree by adding ¼ cup avocado, ¼ cup peas, ¼ cup Sweet Potato Puree, or ¼ cup Apple Puree or Pear Puree to the blender during Step 6.
- Serve cauliflower as finger foods to babies 9+ months by dicing into small pieces.
Calories: 55kcal, Carbohydrates: 4g, Protein: 2g, Fat: 4g, Saturated Fat: 1g, Polyunsaturated Fat: 0.5g, Monounsaturated Fat: 3g, Sodium: 35mg, Potassium: 220mg, Fiber: 1g, Sugar: 1g, Vitamin C: 27mg, Calcium: 15mg, Iron: 0.4mg