Marvellous Mashed Cauliflower

a fibre-rich side that's perfect for infants, toddlers and big kids too
mashed cauliflower
© Can Stock Photo Inc. / bhofack2

This recipe is great both as baby food and as a side dish for toddlers (and big kids too!). Adapted from Karen Le Billon’s Getting to Yum: The 7 Secrets of Raising Eager Eaters, this recipe is nutrient-dense and high-fibre thanks to its star, the humble cauliflower. Besides being tasty, cauliflower is also high in antioxidants like sulforaphane, which has shown to play a role in the prevention of both cancer and diabetes, and is rich in choline, an essential nutrient for brain development and DNA synthesis.

When introducing cruciferous veggies like cauliflower to babies, excess gas may sometimes be the result. If early introduction ends up with a gassy little one, prolong the next taste test until they’re eight to ten months old to help avoid digestive issues.

Marvellous Mashed Cauliflower

Baby food bonus: It’s not just for babies! Use leftover mashed cauliflower as a topper for family-friendly faves like shepherd’s pie, soups, or stews.

For more super-healthy vegetable ideas for little ones, check out Baby's First Green Smoothie Recipe and Super Beet Purée.


  • 1 head cauliflower, chopped into bite-sized pieces (about 6 cups)
  • ½ clove garlic (optional)
  • 2 tbsp milk (dairy or alternative, unsweetened)
  • 2 tbsp salted butter or olive oil


  1. In a medium saucepan fitted with a steamer, bring 2 cups of water to a boil over high heat. Add the cauliflower and garlic, if using, and steam until very tender, 15 to 20 minutes.
  2. Transfer the cooked cauliflower and garlic to a food processor, add the milk and butter, and process until just smooth. Serve drizzled with olive oil.

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