Cauliflower Tots For Babies | BLW | No Cheese
Looking for a BLW cauliflower recipe that actually holds together? These cauliflower tots bake up soft inside with light browning outside, which is great for babies 9+ months, toddlers, and easy lunchbox sides. They’re gluten-free, with no cheese and no breadcrumbs, and you can do oven, air fryer, or muffin-tin. I’ll show texture suggestions for different ages, simple swaps, and freezer tips that help busy parents. Whether you call them tots, nuggets, or bites, this method helps kids practice self-feeding and enjoy cauliflower.
If you’re starting BLW, these cauliflower tots for babies (BLW) are a simple, reliable option.
Cauliflower Tots (BLW) No Cheese, No Breadcrumbs
Ingredients
- 2.5 cups cauliflower (chopped (like rice), steamed, squeezed)
- 1 cup potato (finely chopped, steamed, squeezed)
- 2 medium eggs
- 2 tbsp arrowroot flour (or other starchy flour)
- 1/3 tsp sea salt (reduce for younger babies)
- 1/2 tsp garlic granules (or use 2 cloves fresh, minced)
- 1/2 tsp onion granules (or use 1/2 small onion, diced)
- 2 tbsp parsley (fresh finely chopped)
- avocado oil (for frying, about 2-4 tbsp)
Instructions
Prep Veggies
- Steam the cauliflower florets and potatoes (cut potatoes into smaller size to reduce cooking time) until lightly soft, but not too tender. About 10 minutes. Allow to cool before proceeding further. Another way is to chop the raw cauliflower in a food processor first (and potato separately) and then steam. You can also add the onion here.
- Chop roughly both cauliflower and potato in a food processor pulsing 7-12 times (the mixture should resemble the cauliflower rice) do not over-process. Squeeze the liquid with a cheese cloth, the dryer it is, the better.
- Mix: In a bowl, combine veg, eggs, arrowroot, salt, garlic, onion, and parsley. Stir to combine.
- Form and shape the tots with your hands. Scoop about 1.5 tablespoon of the cauliflower mixture and shape it into a rectangular cake (or circular) using a spatula or your palms.
Pan-fry (stovetop)
- Heat a thin layer of oil over med-low. Cook tots 3–4 min/side until golden; keep them thin for even cooking.
Bake (sheet pan)
- Heat oven 425°F (220°C); preheat sheet. Place tots on parchment, brush lightly with oil. Bake 20–25 min, flip halfway; broil 1–2 min for color.
Air Fryer
- Arrange in a single layer; spray lightly. Cook 390°F (200°C) for 8–10 min, flip at 5 min.
Muffin-tin method
- Grease a mini muffin pan; pack 1 tbsp mixture per cup. Bake 425°F for 15–18 min until set and lightly browned.
Notes
- The thinner the tots, the faster and better they will cook inside.
- If frying use a neutral high smoke point oil like avocado.
- Freezer freeze raw shaped tots on a tray, then bag up to 3 months; bake/air fry from frozen – they will keep their shape better.
- Frozen cauliflower (or riced cauliflower) works too. Defrost, squeeze the liquid and you’re good to go. No need to cook. Broccoli is a great addition too if you want extra veggies.
- For extra flavor and binding capacity you can also add some cheese.
- To make these GAPS compliant, substitute the potato with celery root and the arrowroot flour with any seed flour you like.
- Texture by age – for 9–12m aim for a slightly softer bake; 12–18m – more browning for grip.
- Allergy options – use sautéed onion instead of raw for gentler flavor; skip salt for <12m.
Nutrition
Need more baby and toddler recipes? Check out the Finger food category for more ideas!
Why These Work for BLW
- Soft inside, easy to grasp; minimal crumbs.
- No cheese/no breadcrumbs (common allergens).
- Holds shape after freezing; works in air fryer.
- See Cauliflower for Baby (BLW): How to Cook & Serve – for more ideas.
Ingredients, Swaps & Age Notes
- Cauliflower & potato: Cook “just tender,” then squeeze: moisture is the #1 reason tots fall apart.
- Binder & seasoning: eggs are used here as the binding agent plus they provide texture and flavor. Arrowroot for grain-free binding; garlic/onion adjust depending on age.
- Add-ins: Finely chopped broccoli or carrot; for older toddlers, a sprinkle of grated cheese is optional.
Pro Tip
For 9–12m, keep shapes slightly thicker for easier grip; for 12–18m, bake longer for more browning.
Methods In Short
Air Fryer Cauliflower Tots (Time & Temp): 390°F/200°C • 8–10 min • flip at 5 min.
Muffin-Tin Cauli-Tots (No Flipping): Mini cups • 425°F • 15–18 min.
Pan-Fry (Fast Browning): Med-low heat • 3–4 min/side • keep tots thin.
How To Make Cauliflower Tots For Baby Step-By-Step
1. Prepare the veggies first: boil or steam the cauliflower florets and potatoes (cut into small chunks to reduce cooking time) until lightly soft, but not too tender. About 10 minutes, depending on size. Allow to cool.
2. Process: Chop roughly, cauliflower and potato (separate) in a food processor pulsing 7-12 times (the mixture should resemble the cauliflower rice) do not over-process. Squeeze the liquid with a cheese cloth, the dryer the better.
3. Mix with the rest of ingredients in a medium bowl, just to combine. See picture blow, how the final mixture should look like.
4. Form and shape the tots with your hands. Scoop about 1.5 tablespoon of the cauliflower mixture and shape it into a rectangular cake (or circular) using a spatula or your palms.
5. Cook
- Pan-fry (stovetop): drop gently onto the hot oiled skillet and fry for 3-4 minutes until golden brown on each side. Use a spatula to even out the edges and the top surface.
- To Bake (sheet pan): heat oven 425°F (220°C); preheat sheet. Place tots on parchment, 1/2 inch apart, brush lightly with oil. Bake 20–25 min, flip halfway; broil 1–2 min for color. If baking, you don’t need to worry too much about thickness.
Storage & Meal Prep
- Fridge: 3 days (recrisp in oven/air fryer). They tend to get soggy with time so it’s best eaten fresh.
- Freeze: raw or baked; reheat from frozen.
- Reheat: place them on a cookie sheet and reheat in the oven at 175C /350F until heated through (about 10-15 minutes).
- Recrisp baked tots at 425°F for 5–7 min or air fryer 390°F for 3–4 min.
Healthy Snack Balls (Protein Bliss Bites) a good no-bake pairing for lunchboxes.
Tip
Frozen cauliflower (or riced cauliflower) works too. Just squeeze the liquid and you’re good to go. No need to cook. Broccoli is a great addition too if you want extra veggies. For extra flavor and binding capacity you can also add some cheese.
FAQs
Yes, this recipe is tested without both. Cheese will actually improve firmness, but it’s ok without it.
From ~9 months when baby manages soft chunks and pincer grasp; always supervise.
Usually too much moisture or over-processing. Squeeze well; keep mixture coarse.
Air fryer 390°F 7–9 min; oven 425°F 10–12 min.
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At what point do you measure the cauliflower and potato? When it is raw and in pieces or after it is cooked and processed? Can’t wait to try this with my baby!!!
I did it after steaming and chopping in the food processor.
Can i use a flax eggs instead of normal eggs?
I never tried that, but I think it will not hold well.
I made these tonight for my son and used 1 cup of sweet potato instead of white potato and if I’m honest, added a little bit of butternut squash to make the potato a full cup. I cooked them in the air fryer and my son had 3!!! This is definitely a keeper! Thank you!
That’s wonderful! I’m glad you managed to adapt it to your liking and still get a great result!
Can you freeze these once cooked?
Once thawed the cooked nuggets will get soggy, and they might not hold the structure well.
I made these with broccoli and sweet potatoes because that’s what I had on hand. My eight-month-old approves! (And so do mom and dad 🙂)
Awesome! 🙂
Glad I found these! Absolutely love them!
If you’re not using an egg it might be tricky to get the shape right so I decided to use an egg, they turned out amazing!
I’m glad you liked it!