Cauliflower is a nutrient-rich veggie that makes for a great first food for your baby! In this guide, we will go over the benefits of cauliflower, how to prepare it for your baby, FAQs, feeding tips, spices to add, and so much more! You can serve cauliflower as a stage one baby food puree, as a soft solid for the finger food stage, or for baby-led weaning. For ages 6+ months.

Graphic for post - cauliflower for baby - purees or baby-led weaning. Images are in a grid showing a head of cauliflower, a plate with different ways to serve cauliflower to baby, a purple baby plate with puree on it and a clear blender with steamed cauliflower in it.

Medically reviewed and co-written by Jamie Johnson, Registered Dietitian Nutritionist (RDN), and Lauren Braaten, Pediatric Occupational Therapist (OT).

Cauliflower for Babies

Cauliflower might not be one of the most common foods you think of when planning for your baby’s first meals, but with its high fiber, folate, vitamin C and antioxidant content, you’re going to want to include cauliflower on your menu.

In this guide, we’ll go over all the information you need in order to serve cauliflower to your baby as a puree, as a finger food, or for baby-led weaning. We’ll share the benefits of cauliflower for your baby, FAQs, how to select and store cauliflower, as well as 4 delicious and easy recipes for you to try.

Cauliflower for Baby Video

Watch this video to see how easy it is to serve cauliflower to your baby!

First time making homemade baby food? Then, I would suggest that you start by reading my very in-depth Guide on how to Make Homemade Baby Food – which goes over all the important information such as the best cooking tools to have on handsafe storagehow to know when baby is ready for solidshow to introduce pureesthe best first foods for baby, and more! If you are doing Baby-Led Weaning, then be sure to check out my Complete Guide to Baby-Led Weaning – which covers what exactly is baby-led weaning, to every parent’s concern of baby-led weaning and choking, this guide goes over it all. I will also share how to know when baby is ready for BLW, the top 10 best first foods, a helpful sample blw feeding schedule, helpful tools to have on hand, and much much more!

Want more information? Then make sure to check out my best-selling cookbook for even more information and recipes!

A head of cauliflower against a white background.

Reasons to Love Cauliflower for Babies

  • delicious baby food purees – 6+ months
  • great for baby-led weaning – 6+ months 
  • also great for the finger food stage – 9+ months
  • full of essential nutrients for baby
  • easy stage one and combination puree
  • different ways for baby to eat – spoon-fed or self-feed 
  • easy to make

Benefits of Cauliflower for Baby

Typically, white foods don’t have much to offer in the way of vitamins and minerals, but this is not the case with cauliflower. Much like its cousin broccoli, cauliflower has tons of nutrients.

  • It provides tons of vitamin C, which is needed for iron absorption and immune support
  • Contains choline, which is essential for your baby’s brain development.
  • A good source of fiber to help keep your baby regular.
  • High in antioxidants for cancer prevention.

How to Pick Cauliflower

When picking a cauliflower, look for one that is:

  • Color:  Look for a creamy white color in cauliflower. Avoid those with a dull yellow color or brown spots. The leaves should look fresh and green.
  • Texture:  You’ll want the heads to be firm to the touch and tightly closed. Avoid heads that are loose or have crumbly florets.
A white bowl full of cauliflower florets.

Ingredients Needed

  • Cauliflower: you can either use pre-cut florets or cut a head of cauliflower into florets. If you are planning on steaming the cauliflower to make your baby food, you can also use frozen cauliflower.
  • Olive Oil or Avocado Oil: feel free to toss the cauliflower with a healthy oil before roasting or before serving as a finger food.
  • Spices: you can easily add in a pinch of your favorite seasoning to kick up the flavor.

Adding Spices

In this recipe, we are adding a small drizzle of high-quality olive oil as well as a pinch of paprika, but feel free to use the following spices instead – chopped chives, chopped cilantro, garam masala, cumin, garlic, tandoori, mild curry powder, or a squeeze of fresh lemon juice.

Tip on Spices: I always recommend adding spices to any baby food as it boosts not only the flavor but also the nutritional benefits, but you can add or leave out spices in all of your baby food. You do you! Either way, this puree will taste amazing.

Frequently Asked Questions

When can you introduce cauliflower to your baby?

Baby can have cauliflower as one of their first foods. When a baby can start on solids is determined by their own rate of development, which generally comes around 6 months of age. Some of the developmental milestones babies need to reach in order to start solids include: if your baby has solid control of their head and neck, if your baby has doubled in weight, and if your baby is reaching for or opening their mouth when you eat (see my guide here). Before you start your baby on purees, you should consult with your pediatrician to make sure your child is developmentally ready.

Is cauliflower a choking hazard?

Yes, raw cauliflower can be a choking hazard since it is hard. Make sure you are serving it in an age-appropriate way, such as cooking it until it is soft and cutting the stalks lengthwise. Always be near and supervise your baby when he is eating cauliflower.

Is cauliflower a common allergen?

No, cauliflower is not a common allergen, however, as with any food, start with a small portion and be aware of any signs that might be an allergic reaction after introducing it.

Does cauliflower cause constipation for babies?

Cauliflower does not typically cause constipation in babies. In fact, it can help alleviate constipation due to its high fiber content.

Tools Needed

These tools will make it a lot easier for you to serve melon to your baby. For more of my favorite kitchen tools, make sure to check out my shop.

How to Cook Cauliflower for Baby-Food

  1. Prep: cut cauliflower into florets
  2. Cook: in a medium saucepan, bring 2″ of water to a boil over medium heat. Place the cauliflower into a steamer basket, cover, and cook. Reserve steamer water. Let cool slightly.
  3. For a Puree: transfer the cauliflower to a blender or food processor and puree until smooth.
  4. For Baby-Led Weaning: place cooled florets onto your baby’s high chair tray or plate.

More Ways to Cook Cauliflower

Roasted

Place cauliflower florets on a baking sheet and toss with a drizzle of olive oil and a pinch of seasoning. Place the sheet in the oven and bake at 425 degrees F for 30-45 minutes or until fork tender. in a steamer basket in a pot. Add enough water to cover the bottom 1/2 inch of the pot. Cover with a lid and cook on medium heat for 8-10 minutes or until tender when pierced with a fork.

Sauteed

If you prefer to speed up the cooking process, place cauliflower in a microwave-safe bowl for 3-4 minutes to steam it quickly. After steaming, place the cauliflower in a skillet on the stove. Season with olive or avocado oil and saute over medium-high heat for 5 minutes.

Blanching

Bring a medium saucepan filled with water to a boil, add in the cauliflower and cook for 10 minutes or when tender with pricked with a fork. Drain the water, and let cool slightly. For a puree – place cauliflower in a blender and puree as directed below. For Baby-Led Weaning – place age-appropriate sizes of cauliflower on your baby’s high chair tray or plate.

Hey cutting board showing how to feed cauliflower to baby for a purée or baby led weaning.

Cauliflower Puree

If you prefer to introduce cauliflower to your baby in puree form, all you’ll need to do is cook the cauliflower via one of the methods above (steam, saute or blanch) and then mash or puree the cauliflower in a blender or food processor until smooth. You can add a pinch of dried oregano, garlic, or any spice/herb you are using. If the puree is too thick, add 1/4 cup of reserved cooking liquid at a time, until you reach the desired consistency.

graphic for post - cauliflower for baby-led weaning. Images is of a teal baby plate with different ways how to serve cauliflower to your baby.

Cauliflower Baby-Led Weaning

Cauliflower is a great food for your baby to self-feed, whether for baby-led weaning, which happens around 6 months of age, or during the finger foods stage at 9 months.

Big Florets (cooked) – 6+ months: great for babies 6+ months or just starting on solid foods. It’s best to start your baby with a bigger piece of cooked cauliflower florets so your baby can chew, gnaw and take bites without them being a choking hazard. Make sure it is cooked until is can be easily pierced with a fork.

Small Florets (cooked) or Chopped – 9+ months: Small florets and chopped cauliflower will allow your baby to practice using their pincer grasp, which is developing at this age. Continue to cook cauliflower until it is soft.

A gray freezer tray full of cauliflower purée.

Storage Instructions

Cauliflower Puree

Refrigerator

You can store it in an airtight container in the fridge for up to 4 days. 

Freezer

This puree can be frozen for up to 4 months.

  • Spoon puree into a freezer storage container – do not overfill. 
  • Place the lid on the storage container or cover it with a piece of saran wrap and label it with the date and recipe name. 
  • Place the tray into the freezer and let freeze completely – preferably overnight. 
  • Pop out the baby food cubes and place them in a zip-lock baggie or stasher bag – don’t forget to re-label the baggie or stasher bag for future reference.

Baby-Led Weaning

You can store cooked cauliflower in an air-tight container in the fridge for up to 4 days.

Combination Purees

While Cauliflower Baby Food is great by itself, it’s also super easy to mix and match with other nutrient-dense baby food purees. Give these fun flavor combos a try!

More Cauliflower Recipes

spread of meal for baby - purees or finger foods for baby-led weaning.

Chicken, Squash + Cauliflower Baby Food Meal

5 stars (6 ratings)
This sheet pan meal is so easy, and it makes a smooth, easy to eat puree or is ideal for baby-led weaning. Chicken, squash and cauliflower baby food is ideal for make ahead meals for your little ones and full of healthy and natural ingredients.
Get the recipe
A small white bowl filled with creamy nutrient rich homemade baby food puree with produce around it.

Sweet Potato, Carrots, Cauliflower Baby Food Puree with Chia Seeds

5 stars (6 ratings)
This Sweet Potato, Carrot, Cauliflower Baby Food Puree with Chia Seeds is as nutrient dense and veggie filled of a baby food puree as you can get – plus it tastes so good baby will want to eat it!
Get the recipe
Small white bowl filled with a peach and cauliflower baby food puree.

Peach + Cauliflower Baby Food Puree with Ginger

4.60 stars (15 ratings)
Filled with 3 whole food ingredients, this puree not only tastes great but it is also loaded with essential vitamins and minerals to help baby grow big and strong.
Get the recipe
Glass bowl filled with homemade puree with spoon resting on top.

Cauliflower, Apple + Tandoori Baby Food Puree

No ratings yet
This Cauliflower, Apple + Tandoori Baby Food Puree finds the perfect balance of sweet, tangy with a slight kick from the tandoori. Great way to introduce baby to the bold and exotic flavor profile of tandoori.
Get the recipe
Teal blue plate for kids with color flower tots and a small bowl of guacamole dip.

Favorite Cauliflower Tots

5 stars (2 ratings)
These easy cauliflower tots are a delicious and fun spin on a childhood favorite. Plus, they're perfect for baby-led weaning, toddlers, kids, and even adults!
Get the recipe

Baby Feeding Tips

  • Cauliflower is in the cruciferous vegetable family, which is known for causing gas. If your baby seems extra gassy since introducing cauliflower, you may want to cut back.
  • Avoid boiling cauliflower (and most other veggies), as many of the nutrients leach out into the water and then get tossed down the drain. Other cooking methods like roasting and steaming will leave more nutrients intact.
  • For toddlers 18-24 months, you can also start to offer cauliflower that has been cooked slightly less, for a texture with a little more of a bite. This will gradually help your toddler get used to chewing textures of lightly cooked and raw veggies.
A teal plate showing how to feed cauliflower to your baby, as a purée or for baby led weaning.

Get the recipe: Cauliflower for Baby: Puree & Baby-Led Weaning

5 stars (1 rating)

Ingredients 

  • 2 cups cauliflower florets
  • pinch seasoning (see notes)

Instructions 

  • Steam: In a medium saucepan, bring 2″ of water to a boil over medium heat. Place the cauliflower into a steamer basket, cover, and cook for 8-10 minutes or until tender. Reserve steamer water. Let cool slightly.
    A steamer basket full of cauliflower pieces.
  • For Baby Puree: Place the cooked cauliflower into a blender or food processor and add a pinch of dried oregano, or any spice/herb you are using. Turn on the blender or food processor and puree for 1-2 minutes on medium. If the puree is too thick, add 1/4 cup of the reserved liquid at a time, until you achieve desired consistency.
    A purple and gray baby bowl and plate with a teal baby spoon, the bowl is full of smooth and creamy baby food purée.
  • For Baby-Led Weaning: serve to your baby in an age-appropriate way – either in bigger florets or chopped into smaller pieces. You can also puree or mash the cauliflower and serve to your baby on a self-feeding spoon.
    A teal plate showing how to feed cauliflower to your baby, as a purée or for baby led weaning.

Notes

Age: 6+ months
Storage: you can store the cauliflower puree in an air-tight container in the fridge for up to 4 days or in the freezer for up to 4 months. You can store the cauliflower pieces in an air-tight container in the fridge for up to 4 days. 
Spices/Herbs: Adding spices to your baby’s foods is a great way to introduce more complex flavors at an early age. Some great spices and herbs to add to cooked cauliflower are a pinch of mild curry, garlic powder, and cumin or you can add in a pinch of chopped fresh parsley, chives, mint, and cilantro.

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