Breaded Cauliflower Recipe

Delicious cauliflower recipe for kids!

cauliflower recipe for kids and toddlers

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.breaded cauliflower recipe with dipping sauce

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:

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.

OUR LATEST VIDEOS

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.

making breaded cauliflower

Then dip it in the breading/cheese mixture. Then arrange on a baking sheet and bake! (full recipe below)

baking breaded cauliflower

Although a recipe for the sauce for dipping is also included, you could always use some premade spaghetti sauce.
dipping breaded cauliflower - recipes for kids

We hope you give this cauliflower recipe a try and let us know what your kids think of it!

Food- breaded cauliflower recipe for kids

Breaded Cauliflower Bites with Pizza Dipping Sauce

Breaded Cauliflower Recipe
00
Serves: 4
Prep Time: 10 m
Cook Time: 25 m

Ingredients

  • 1 medium – cauliflower
  • 1 clove – garlic
  • 1 ounce – pepperoni
  • 2 large – egg
  • 1 teaspoon – water
  • 3/4 cup – bread crumbs, seasoned
  • 1 ounce – Parmesan cheese, shredded
  • 2 teaspoon – salt
  • 1/2 teaspoon – olive oil
  • 14 ounce – tomato sauce
  • 2 tablespoon – tomato paste, canned
  • 1/4 teaspoon – sugar
  • 1 teaspoon – Italian Seasoning

Directions

  1. Preheat oven to 400°F. Spray a baking sheet with nonstick spray and set aside. Break cauliflower into florets.  Mince garlic; chop pepperoni. 
  2. Beat eggs and water in deep bowl, set aside. Combine breadcrumbs, cheese and 1 teaspoon salt in another bowl.
  3. 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.
  4. 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.
  5. Serve cauliflower bites with sauce for dipping.

Nutrition Facts

  • Nutrition per serving % daily value
  • Calories: 256 13%
  • Fat: 9 g 14%
  • Carb: 30 g 10%
  • Fiber: 6 g 24%
  • Protein: 15 g 30%
  • Sugar: 9 g
written by
Amy Roskelley

Leave a Comment

Your email address will not be published. Required fields are marked *

Comments(0)
Healthy, Happy Eaters.
Join over 100k + subscribers and get family-friendly recipes, picky-eater strategies, lunch-packing tips and more, delivered each week to your inbox.
Healthy, Happy Eaters.
Join over 100k + subscribers and get family-friendly recipes, picky-eater strategies, lunch-packing tips and more, delivered each week to your inbox.