Cauliflower
Vegetable
Age Suggestion
6 months
Iron-Rich
No
Common Allergen
No
When can babies have cauliflower?
Cauliflower may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age.
Long ago, in the fertile lands around the Mediterranean Sea, humans bred cauliflower and other brassicas from wild cabbage plants growing in cool, sunny, climates. Colonization and trade brought cauliflower worldwide, and over time, agricultural innovation produced new varieties with domed crowns ranging in color, from the common cream-colored varieties, to others that are bright green, golden orange, or deep purple.
How do you serve cauliflower to babies?
Every baby develops on their own timeline, and the suggestions on how to cut or prepare particular foods are generalizations for a broad audience.
6 months old +:
Bigger is better! At this age, larger pieces of food are easier for babies to grab and munch on, which helps baby learn the contours of the mouth. Aim for florets with crowns about the width of three adult fingers pressed together and steam it to your liking: the longer you cook, the softer the food. Firmer foods are typically easier for baby’s tongue to push out of the mouth when too much makes its way in. Softer foods present a lower choking risk, though they often cause more intense gagging. If you decide to offer a firmer floret, minimize choking risk by cutting the floret lengthwise so that the stem is no longer round. Alternatively, mash or finely chop the florets and let baby scoop up the food with hands or a spoon.
Another option is to offer a large stick cut from the main stalk and steamed until soft. Simply peel the stalk to remove the tough outer layers, then cut the stalk into rectangular sticks about the thickness and length of two adult fingers pressed together. Make sure the sticks are not cylindrical, as that shape poses a higher risk of choking should a piece break off in baby's mouth.
9 months old +:
Try offering bite-sized pieces of cooked cauliflower floret for baby to practice their developing pincer grasp (where the forefinger and thumb meet). If you’d like to continue offering large florets of cooked cauliflower, go for it, and use the opportunity to model for baby how to take bites.
12 months old +:
Continue offering cooked cauliflower florets as desired, both on their own and cooked into shared meals. To encourage the use of utensils, pre-load a fork with bite-sized pieces of cooked cauliflower, and lay it down for the child to pick up. Alternatively, pass the utensil in the air for the child to grab from you. Closer to the child’s second birthday, once you see they are able to take accurate bites and chew food thoroughly, try gradually decreasing the cook time so that the cauliflower is not completely soft.
Take the guesswork out of baby’s solid food journey with our First 100 Days: Daily Meal Plan for Starting Solids.
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Is cauliflower a choking hazard for babies?
Yes, raw or undercooked cauliflower is firm and hard to chew, qualities that increase the risk of choking. To reduce the risk, prepare and serve cauliflower in an age-appropriate way as described in the How to Serve section. As always, make sure you create a safe eating environment and stay within an arm’s reach of baby during meals.
Learn the signs of choking and gagging and more about choking first aid in our free guides, Infant Rescue and Toddler Rescue.
Is cauliflower a common allergen?
No. Allergies to cauliflower are rare, but not unheard of. Individuals who are allergic or sensitive to other members of the cruciferous family, such as mustard greens and broccoli, may also be sensitive to cauliflower.
Individuals with Oral Allergy Syndrome (also known as pollen food allergy syndrome), and in particular, those with sensitivities to mugwort pollen, may also be sensitive to cruciferous vegetables such as cauliflower. Oral Allergy Syndrome typically results in short-lived itching, tingling, or burning in the mouth and is unlikely to result in a dangerous reaction.
As you would when introducing any new food, start by offering a small quantity for the first few servings. If there is no adverse reaction, gradually increase the quantity over future meals.
Is cauliflower healthy for babies?
Yes. Cauliflower is a good source of fiber to support baby’s digestive health and is packed with B vitamins, including B6 and folate, as well as choline for cell energy. As with other cruciferous veggies, cauliflower has a decent amount of vitamin C, which helps our bodies absorb iron—a critical nutrient at this stage of life. It also supplies vitamin K for healthy blood and is rich in phytochemicals that support baby’s overall development.
Cauliflower is bred to grow in a range of colors, each offering slightly different nutrients. For example, green cauliflower contains chlorophyll, purple contains anthocyanins and all cauliflower – particularly the orange kind – contains beta-carotene.
★Tip: Cauliflower has lots of vitamin C, a nutrient that helps our bodies absorb non-heme iron from plants. Serve cauliflower alongside iron-rich plant foods like beans, dark leafy greens, lentils, mushrooms, and tofu to help boost absorption of this critical nutrient that babies need to thrive.
What are some great first foods for babies?
There are many wonderful options. Look for foods that are easy for baby to feed to themselves, that are low in choking risk, and that offer nutrients babies need, such as iron. A few of our favorite first foods include cooked broccoli, oatmeal, and mango pits.
Do I need to start solids with purees?
You can if you’d like, but there's no developmental need to start with textureless food. Babies can be served modified versions of what you eat. Use our First Foods Database to find how to safely serve any food.
Our Team
Written by
Dr. Rachel Ruiz
Pediatrician & pediatric gastroenterologist
Dr. Sakina Bajowala
Pediatrician & pediatric allergist/immunologist
Kim Grenawitzke
Pediatric occupational therapist, feeding & swallowing specialist, international board-certified lactation consultant
Venus Kalami
Pediatric registered dietitian & nutritionist
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