Friendly First Foods logo

friendly first foods

All about feeding our little foodies

Cauliflower bites

These cauliflower bites are a delicious way to get extra vegetables into even the fussiest of eaters! The recipe is easily adapted, we’ve added tomato and peppers but you could add peas, broccoli, courgette… Whatever you have to use up really!

Cauliflower bites


  • 1/2 a cauliflower (Just the top, not the stalk)
  • A large handful of cheddar cheese
  • 1 egg
  • 1 tomato (finely chopped)
  • A handful of finely chopped pepper (we used red, yellow and orange)
  • 1/2 tsp mixed herbs
  • Cooking spray (we use fry light)


  • roughly chop the cauliflower and blitz in a food processor until it is a cous cous like consistency.

Cauliflower bites - blitz the cauliflower in a food processor

  • Add the cauliflower and other ingredients to a bowl.

Cauliflower bites ingredients

  • Mix well.

Cauliflower bites mix

  • Take a small amount of the mixture and roll into a ball.  Whilst doing this squeeze out as much excess water as you can.  Continue making balls from the mixture until you have used it all.

Cauliflower bites

  • Lightly grease a baking tray with the cooking spray and place the balls on top. (I used a muffin tray.. No idea why, it’s just how I roll haha)

Cauliflower bites ready for the oven

  • Give one final light spray with the cooking spray then cook in the oven at 180° for approx 20 minutes until golden.

Cauliflower bites

  • Enjoy!

Cauliflower bites

20 Replies to “Cauliflower bites”

  1. Kayley,Happy New Year! Vivienne here. LOVE your recipes, especially cauliflower bites; not just for children eh? I’m sure there’s a place for you on Saturday Kitchen!!

    1. Hi Vivienne!
      So nice to hear from you!
      You are so sweet, haha Saturday Kitchen! Nobody wants to see the chaos of me cooking with a toddler in tow!
      I hope you are well 🙂

  2. Hi there I’ve just made the cauliflower bites for my 8 month old lg, she loved them and safe to say so did I

  3. Hi!
    I tried making these last night but stupidly processed the capsicum and tomato before adding because I don\’t want my daughter to pick them out. The mixture is so watery. I\’ve currently got the mixture in a strainer in the sink. Maybe I\’ll add some breadcrumbs?

    1. Did you squeeze the mixture to get rid of excess moisture when making each ball? That’s probably the bit that I’ve found is most important when I wake them. You could add breadcrumbs but if the mixture is squeezed enough it shouldn’t need them x

      1. Thank you for replying. I did, but still watery.
        Question: was I meant to use cooked cauliflower Or raw?

  4. Thank you for replying. I did, but still watery.
    Question: was I meant to use cooked cauliflower Or raw?

    1. I’m not sure if I’m honest, I’ve never tried. It’s worth a go! I’m a very experimental cook and always figure it I don’t try I’ll never know! If not there are many dairy free alternatives to cheese if you want to make them dairy free!
      Let me know how it goes if you try it!

  5. What did I do wrong? They were crumbly and horrible and didn’t make into balls.
    Only difference was I used peas instead of tomatoes.

    1. Ooh I’m not sure, usually I get people asking why they were too wet if they didn’t squeeze the mixture enough. I’ve never heard of them being crumbly. Maybe they needed the added moisture of the tomato?

  6. Hi there! I’ve had this recipe bookmarked for some time, and I’m excited to give it a try! I do have a question before I begin: Costco sells a bag of cous cous sized minced cauliflower in their refrigerated section… Do you think this would work? Or do you strongly recommend mincing my own fresh cauliflower? Thank you!

Leave a Reply

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

Other recipes...