Delicious cauliflower recipe for kids!
Cauliflower recipes for kids
If you are thinking your kids would never eat cauliflower, think again! There are so many ways they would love it. One thing we emphasize at Super Healthy Kids is that if your kids don’t like a certain food, try that food in a new recipe, a new way, and even with different textures! For example, if they don’t like apples, try applesauce. If they don’t like broccoli with ranch, try broccoli tots. Don’t give up on a food just because your child doesn’t like it one way. The idea behind this approach, is that the important thing is to get your kids to like the flavor of things. The savory, the salty, the bitter, etc. That helps them to develop a palette to try new foods. It also shows them that it’s not the “broccoli” they don’t like, it could just be something about the way it was prepared.
Ways to Prepare Cauliflower
So, in the spirit of trying one food in many ways, cauliflower can be so diverse! Kids love to eat cauliflower:
- Roasted (we love this pink sauce or this savory seasoning)
- As breadsticks!
- As a bread replacement for grilled cheese!
- As a replacement in a lettuce wrap for rice, or a skillet dish like fried “rice”
- Added to mashed potatoes
- In a cheesy casserole
- In creamy soup
- As a faux “steak”
- Cauliflower “popcorn“
- And even something you wouldn’t have thought of, like pancakes!
Do you see why you shouldn’t give up if you give your child some cauliflower and they turn their nose up at it? There are SO MANY ways to serve it, that a kid can’t possibly say no to all those delicious cauliflower recipes.
Why kids should eat cauliflower!
Even though it isn’t green, cauliflower is considered a part of the cruciferous vegetable family. So it basically shares nutrient dense compounds with super foods like kale, broccoli, cabbage, and Brussels sprouts. One of these compounds includes a high amount of glucosinolates, which is shown to support so many functions in the body including the cardiovascular system, the digestive system, and even the immune system.
How to make breaded cauliflower for dipping
This recipe MUST be on your rotation of ways to share cauliflower with your kids! All you need to do (and the kids would be GREAT to assist), is dip cauliflower florets in an egg mixture.
Then dip it in the breading/cheese mixture. Then arrange on a baking sheet and bake! (full recipe below)
Although a recipe for the sauce for dipping is also included, you could always use some premade spaghetti sauce.
We hope you give this cauliflower recipe a try and let us know what your kids think of it!
- Preheat oven to 400°F. Spray a baking sheet with nonstick spray and set aside. Break cauliflower into florets. Mince garlic; chop pepperoni.
- Beat eggs and water in deep bowl, set aside. Combine breadcrumbs, cheese and 1 teaspoon salt in another bowl.
- Dredge cauliflower florets in egg mixture and then breadcrumb mixture, turning to coat each piece thoroughly. Place single layer on prepared baking sheet and bake 25 minutes, or until golden.
- While cauliflower bakes, heat oil in saucepan over medium heat. Add garlic and cook 1 minute. Stir in tomato sauce, tomato paste, sugar and 1 teaspoon salt. Add pepperoni and stir. Reduce heat to low and let simmer 10 minutes. Remove from heat and stir in Italian seasoning.
- Serve cauliflower bites with sauce for dipping.
I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.Learn More about Natalie