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Kid-Friendly Favorites Made with Cauliflower

By Caroline Jacobson on April 18, 2017 in Kid's Health

Delta Dental of Iowa Blog: Kid-Friendly Favorites Made with Cauliflower

Vegetables are a hard sell for chicken nugget lovers and mac and cheese devotees. Watching your kids pick around their peas is enough to make you pull your hair out. Though honesty is (almost) always the best policy, what’s the harm in a white—and nutritious—lie?

Cauliflower is a mild vegetable that can serve as the star ingredient for many kid-friendly favorites. Its naturally crunchy texture stimulates saliva, preventing plaque buildup. Cauliflower is also high in vitamin C and vitamin K, minerals that strengthen bones and teeth.

So stop forcing-feeding those florets! Make your kids go cauliflower-crazy—without even knowing it.

Cauliflower Pizza


  • 1 head cauliflower
  • ¼ cup low-fat parmesan cheese (finely grated)
  • 1 teaspoon Italian seasoning
  • 1 large egg
  • 1 cup low-fat mozzarella cheese (finely grated)

Preheat the oven to 425 degrees Fahrenheit. Break up the cauliflower into florets and place in a food processor. Pulse the cauliflower until it becomes a fine powder, about 10, 2-second pulses. Transfer to a microwave-safe bowl and heat covered until soft, 4-6 minutes. Once cooled, place in a clean towel to wring out the moisture.

In a large bowl, mix together the cauliflower, Parmesan, Italian seasoning, egg and mozzarella. Place the mixture onto a baking sheet and gently press into a 10-inch round, baking for 12-15 minutes.

Top the crust with low-sodium pizza sauce and your favorite healthy toppings (bonus points for more veggies!). Bake for another 10 minutes.

Cauliflower Nachos


  • 1 head cauliflower, sliced
  • 3 tablespoons olive oil
  • 1 teaspoon salt
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon garlic powder
  • 1 pinch cayenne pepper
  • 1 cup low-fat cheese (our favorite cheese selections)
  • Toppings of choice

Preheat oven to 425 degrees Fahrenheit. Toss the cauliflower, spices and oil together in a bowl. Place on a baking sheet in one even layer, and bake for 35 to 40 minutes. Once golden, remove from the oven and top with cheese. Place in oven for another 5-7 minutes.

Add your favorite (healthy) toppings, like guacamole and fresh salsa.

Cauliflower Wings


  • 1 head cauliflower, chopped into pieces
  • 1 cup low-fat milk (dairy and non-dairy both work)
  • 1 cup flour
  • 3 teaspoons garlic powder
  • 2 teaspoons paprika
  • 1 cup mild hot sauce
  • 1 tablespoon coconut oil

Preheat oven to 450 degrees Fahrenheit. In a large bowl, whisk together milk, flour, garlic powder and paprika. Coat the cauliflower with the mixture and place on a lined baking sheet. Bake for 18 to 25 minutes, flipping halfway to cook evenly.

In a saucepan, combine the hot sauce and oil, and heat on low for 2 minutes. Toss the baked cauliflower in bowl with the hot sauce mixture. Return to the oven for 10-15 minutes.

Is your family hungry for more healthy helpings? Satisfy your smile with these recipes.