Cauliflower packs a powerful punch of vitamin C and fiber. Follow our easy step-by-step instructions to learn how to make cauliflower puree.

Credit: Ivee Stephens

Step 1: Select & Buy Cauliflower

Wait to give your baby cauliflower until he is 8- to 10-months-old -- this fiber-filled veggie can be rough on a very young baby's digestive systems and cause gas. Use frozen or fresh cauliflower; fresh is better in fall, winter, and early spring. When purchasing fresh, pick cauliflower with heads that are white or cream in color and feel heavy for their size. The leaves should look fresh, not wilted. One medium-sized bunch of cauliflower yields about 8 ounces of puree.

Soak the Cauliflower
Credit: Ivee Stephens

Step 2: Wash the Cauliflower

No need to wash frozen cauliflower. If you're making your puree with fresh cauliflower, remove stalks and florets and soak in cold water for two minutes. Rinse under cool running water and pat dry with paper towels.

Boil the Cauliflower
Credit: Ivee Stephens

Step 3: Cook the Cauliflower

Bring water to a boil in a medium saucepan. Reduce heat until bubbles are soft. Cook until tender (about 15 minutes). Drain, rinse with cool water for three minutes to stop cooking process. Set aside.

Puree the Cauliflower
Credit: Ivee Stephens

Step 4: Puree the Cauliflower

Puree cauliflower in a food processor or blender until smooth. Add water as needed to reach desired consistency; use breast milk or formula in place of water for a creamier texture. When baby is ready for finger foods, typically around 10 months, you can serve him whole cauliflower florets cut into tiny pieces.

Step 5: Serve Cauliflower Puree

Cauliflower is an ideal mix-in with other veggies, grains, and protein. Try mixing cauliflower puree with:

Serve Cauliflower Puree With Chicken
Credit: Ivee Stephens
  • Carrots
  • Sweet potatoes
  • Beef
  • Chicken
  • Salmon
  • Whole-wheat pasta
  • Cheese sauce
  • Brown rice and cheese sauce
  • Peas and cheese sauce
  • Broccoli and cheese sauce
  • Pasta and cheese sauce
Freeze Leftover Cauliflower
Credit: Ivee Stephens

Step 6: Refrigerate or Freeze Leftover Cauliflower Puree

Cool cauliflower puree and refrigerate leftovers in BPA-free containers for up to 3 days. Freeze leftovers for up to three months. Thaw overnight in your refrigerator.

Note: Always check with your pediatrician before introducing your baby to a new food, particularly if your baby has food allergies. Additionally, some pediatricians do not recommend making your own carrot, beet, or spinach puree because these fresh veggies can be higher in nitrates.