Easy Cauliflower Tots

There’s something so satisfying about lunch that’s both kid-approved and genuinely good for them—and these cheesy cauliflower tots tick all the boxes. They’re soft enough for little ones learning to chew, easy to pick up, and full of wholesome ingredients you can feel good about.

Whether you're navigating picky eating, starting baby-led weaning, or just looking for a fun, veggie-loaded side dish the whole family can enjoy, these little bites are a great go-to. Bonus: they’re quick to make and freezer-friendly, so you can always have a batch ready for busy days.

How To Make These Cauliflower Tots

Ingredients:

• 1 small head of cauliflower, chopped into florets
• 1½ medium potatoes, peeled and chopped
• ½ cup grated cheese (cheddar works well)
• ½ tablespoon garlic powder (optional – you can skip or reduce for younger babies)

Instructions

1. Prep and Steam the Veggies: Start by steaming the cauliflower florets and chopped potatoes together until they’re really soft. This should take about 10–15 minutes depending on your steamer. You want them nice and mashable.

2. Preheat the Oven: While the veggies are steaming, preheat your oven to 180°C (350°F) and line a baking tray with parchment paper. This will help prevent sticking and make cleanup easier.

3. Mash It All Up: Once the cauliflower and potatoes are soft, transfer them to a mixing bowl. Use a fork or potato masher to mash everything together. It doesn’t need to be super smooth—a bit of texture is okay, especially for toddlers learning to chew.

4. Add the Flavor: Add the grated cheese and garlic powder to the bowl. Mix well until everything is evenly combined. The cheese will help the tots hold together and add a lovely flavour kids tend to love.

5. Shape the Tots: Scoop out heaped tablespoons of the mixture and shape them into little tot shapes—oval or log-like.

6. Bake to Perfection: Place the shaped tots onto your prepared baking tray, leaving a little space between each. Bake for 20–25 minutes, or until they’re golden on the outside and holding their shape nicely. They’ll firm up a little as they cool.

7. Cool and Serve: Let the tots cool slightly before serving—especially for little hands. These are soft enough for babies 6+ months who are doing baby-led weaning, and tasty enough for picky toddlers and even adults to enjoy.

Tips For Success

Steam Until Super Soft

The key to smooth, mashable tots is making sure your cauliflower and potatoes are really soft after steaming. This not only makes them easier to mix but also gives the final tots a soft, baby-friendly texture. Undercooked veggies can make the mixture lumpy and harder to shape—plus, they're not ideal for tiny tummies just starting solids through baby-led weaning.

Texture Matters for Little Mouths

When mashing the veggies, you don’t need to go for a puree-smooth texture. A bit of soft chunkiness is actually great for toddlers who are learning to chew. 

Just be sure there aren’t any hard bits, especially if you’re serving these to babies between 6–9 months. The goal is a soft, squishable mix that’s easy to pick up but not too firm.

Choose the Right Cheese

Using a cheese that melts well—like mild cheddar—makes a big difference. It helps bind the mixture and adds flavour toddlers tend to enjoy. If you're preparing these for younger babies, go for a low-salt or mild cheese option. 

Make Shaping Easy

The cauliflower tot mixture can be a little sticky to handle, especially when warm. To make shaping easier, try wetting your hands lightly or letting the mix cool in the fridge for a few minutes before forming into tots. This makes the process a lot less messy and helps each tot hold its shape better during baking.

Bake Until Golden, Not Dry

Keep an eye on your tots as they bake. You want them to be lightly golden on the outside but still soft inside. Overbaking can make them too dry for babies. Usually, 20–25 minutes at 180°C does the trick, but every oven’s a bit different. 

If you're making them for older kids or adults, and want a slightly crispier finish, you can give them a quick turn under the grill at the end.

Cool Before Serving

Once out of the oven, let the tots cool down for a few minutes before serving—especially if they’re going into little hands. They're best served warm, not hot, and will firm up slightly as they cool. For babies and toddlers doing baby-led weaning, this also helps reduce the risk of burns or discomfort.

Ingredients Substitution and Addition

Switching Up the Veggies

If you don’t have cauliflower on hand or just want to mix things up, you can easily substitute it with other baby-friendly vegetables. Broccoli works really well as an alternative and still blends nicely with mashed potatoes.

Sweet potato is another great option—especially for toddlers—since it adds a naturally sweet flavour and a boost of nutrients. Just make sure whatever veggie you use is steamed until very soft, so the tots remain easy for babies to hold and chew during baby-led weaning.

Choosing a Different Base

The potatoes in this recipe give the cauliflower tots their soft, mashable texture, which makes them perfect for babies and toddlers. If you want to switch things up or boost the nutrition, try using mashed sweet potato or even butternut squash

These add a natural sweetness and are rich in vitamins. You can also experiment with using cooked quinoa or lentils mixed in with the mash for extra protein and texture, especially if you're preparing the tots for older toddlers or the whole family.

Dairy-Free or Egg-Free Options

For a dairy-free version that’s still suitable for baby-led weaning, you can leave out the cheese entirely or use a dairy-free alternative that melts well. Nutritional yeast can add a cheesy flavour without the dairy, which some families find helpful for sensitive tummies. 

If you want to add more binding power without using cheese or egg, mashed avocado or a little ground flaxseed mixed with water can work well, especially for babies with allergies or families following a plant-based diet.

Adding Protein and Texture

To make the cauliflower tots more filling—especially for growing toddlers and older kids—you can stir in some finely grated cooked chicken, canned tuna, or even a spoonful of cooked lentils or beans

These blend in easily with the mashed mixture and don’t affect the soft texture too much. Just make sure any add-ins are mashed or chopped finely enough for little ones, especially if your baby is just starting with baby-led weaning and still exploring textures.

Flavor Boosters for Older Kids and Adults

While the basic recipe is mild and perfect for babies, you can gently increase the flavor for toddlers and adults by adding finely chopped herbs like parsley, chives, or basil.

A tiny pinch of paprika or a sprinkle of grated parmesan cheese can add depth without overpowering the taste. If you're making a batch for the whole family, you can even separate the mix—keep one-half plain for babies and spice up the other half a bit more for older eaters.

Alternative Coatings for Extra Crunch

If you're making these cauliflower tots for toddlers or older children who like a bit of crunch, try rolling them lightly in breadcrumbs before baking. Whole wheat or oat-based crumbs add a gentle crisp without making them too hard. For a gluten-free option, almond flour can give a similar effect. 

Serving Suggestions

Perfect First Finger Food for Baby-Led Weaning

Since they’re naturally soft and easy to gum, they’re a great introduction to self-feeding. You can serve them alongside steamed veggie sticks, soft avocado slices, or even mashed sweet potato for a balanced and gentle first meal.

Toddler Meal Ideas That Actually Get Eaten

For toddlers, cauliflower tots are an easy win. You can turn them into a complete meal by serving them with a side of scrambled eggs or a handful of soft fruit like banana slices or blueberries.

If your toddler is going through a picky phase, offering a small dipping bowl with plain yogurt or mashed avocado can add some fun to the experience. Since toddlers love to dip, this often encourages them to try new textures and flavors—even if they’re hesitant at first.

Lunchbox-Friendly for Busy Days

These cauliflower tots are just as tasty cold or at room temperature, which makes them a great addition to lunchboxes for older kids. Pair them with cheese cubes, some fresh fruit, and a few wholegrain crackers for a balanced, veggie-packed meal that travels well.

They’re also less messy than sauces or runny dishes, which makes them super convenient for packed lunches or daycare meals.

Healthy Family Snack Board

If you’re looking for a way to serve cauliflower tots to the whole family, try adding them to a snack-style platter or “grazing board.” Include other toddler-friendly finger foods like cucumber sticks, cherry tomatoes (halved), slices of boiled egg, cheese pieces, and fruit. 

Simple Side for Dinner Time

These cauliflower tots can also take the place of traditional sides like fries or mashed potatoes at dinner. Serve them with grilled chicken, fish, or even veggie burgers for a kid-approved twist on family favorites.

Since they’re soft and mild in flavor, they complement just about any main dish without overpowering it, and they add a nutritious boost to the plate.

Dipping Fun for Older Kids and Adults

Older kids and adults can enjoy cauliflower tots just as much as babies and toddlers, especially when paired with a tasty dip. Try serving them with a mild tomato sauce, garlic yogurt dip, or even hummus. These kinds of additions can transform the tots into a more grown-up snack or appetizer—perfect for family movie nights or sharing around the table.

How to store

Fridge Storage for Short-Term Meals

Once the cauliflower tots are baked and cooled completely, transfer them into an airtight container and store them in the fridge. They’ll stay fresh for up to 3 days. 

These are perfect for those busy mornings when you need a quick toddler-friendly lunch or a grab-and-go snack that still feels homemade and nourishing. Just reheat in the oven or air fryer to bring back a bit of that warm, just-baked texture—no need to fuss with the microwave unless you're short on time.

Freezing for Future Convenience

If you want to prepare a larger batch for longer-term storage, cauliflower tots freeze beautifully. After baking and cooling them down, place the tots on a tray in a single layer and freeze until firm—this helps prevent them from sticking together.

Then, transfer the frozen tots into a zip-top freezer bag or container. Label with the date and store for up to 2 months. This is especially helpful during the early stages of baby-led weaning when having soft, nutritious finger food ready to go can make meals a lot less stressful.

Reheating Tips

When you're ready to serve, just take out the number of cauliflower tots you need. You can reheat them straight from frozen in the oven at 180°C for about 10–15 minutes, or until warmed through.

If you’re using an air fryer, they only take about 6–8 minutes. For babies and toddlers, be sure to let them cool down a bit before serving—warm, not hot, is the safest and most enjoyable temperature for little hands and mouths.

Equipment

• Mixing bowl
• Airtight container

Nutrition

Suitable for 6 months +

Per serving, approximate – 3–4 tots)

• Calories: 80–100 (depends on cheese and add-ins)
• Protein: 2–3g (from potatoes and cheese)
• Healthy Fats: 3–4g (from cheese)
• Carbohydrates: 10–12g (from potatoes and cauliflower)
• Fiber: 1.5–2g (from cauliflower and potatoes)
• Vitamin C: from cauliflower and potatoes
• Calcium: from cheese (varies based on the type used)
• Iron: small amount from potatoes and cauliflower
• Omega-3s: optional, if flaxseed or chia is added

Note: Nutritional values are estimates and may vary based on ingredient brands, cheese type, and portion sizes.