Cauliflower Tots for Babies | BLW | No Cheese Recipe
Delicious and nutritious cauliflower tots perfect for babies and toddlers following Baby-Led Weaning (BLW) principles. These tots are made with simple, wholesome ingredients like cauliflower, potato, and herbs, cooked to a soft yet crispy texture without any cheese. Multiple cooking methods including pan-frying, baking, and air frying are included, making them versatile and easy for busy parents.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: Approximately 20 tots
- Category: Snack
- Method: Stovetop
- Cuisine: American
- Diet: Vegetarian
Ingredients
Vegetables
- 2.5 cups cauliflower, chopped like rice, steamed and squeezed dry
- 1 cup potato, finely chopped, steamed and squeezed dry
- 1/2 tsp garlic granules (or 2 cloves fresh, minced)
- 1/2 tsp onion granules (or 1/2 small onion, diced)
- 2 tbsp parsley, fresh finely chopped
Other Ingredients
- 2 medium eggs
- 2 tbsp arrowroot flour (or other starchy flour)
- 1/3 tsp sea salt (reduce for younger babies)
- Avocado oil for frying, about 2-4 tbsp
Instructions
- Prep Veggies: Steam the cauliflower florets and chopped potatoes until lightly soft but not too tender, about 10 minutes. Allow to cool. Alternatively, pulse the raw cauliflower and potato separately in a food processor 7-12 times to rice them, then steam. Include onion if using. After steaming, squeeze out excess liquid using a cheesecloth—drier mixture yields better tots.
- Mix Ingredients: In a mixing bowl, combine the prepared cauliflower and potato with eggs, arrowroot flour, sea salt, garlic granules, onion granules, and chopped parsley. Stir thoroughly until evenly mixed.
- Form Tots: Using your hands or a spatula, scoop about 1.5 tablespoons of the mixture and shape into small rectangular or circular tots. Keep them thin for even cooking.
- Pan-fry Method: Heat a thin layer of avocado oil in a skillet over medium-low heat. Cook tots for 3 to 4 minutes on each side until golden brown and cooked through. Keep tots thin to ensure thorough cooking.
- Bake Method: Preheat oven to 425°F (220°C) and preheat a baking sheet. Place tots on parchment paper, lightly brush with oil, and bake for 20-25 minutes, flipping halfway. Optionally broil for 1-2 minutes at the end for extra color.
- Air Fryer Method: Arrange tots in a single layer and spray lightly with oil. Cook at 390°F (200°C) for 8-10 minutes, flipping halfway at 5 minutes.
- Muffin-Tin Method: Grease a mini muffin pan and pack 1 tablespoon of mixture into each cup. Bake at 425°F for 15-18 minutes until set and lightly browned.
Notes
- The thinner the tots, the faster and more evenly they will cook.
- Use a neutral, high smoke point oil like avocado oil if frying.
- Freeze raw shaped tots on a tray, then transfer to a bag; they keep well up to 3 months. Cook from frozen by baking or air frying to maintain shape.
- Frozen cauliflower or riced cauliflower works fine—just defrost and squeeze the liquid out. Broccoli can be added for extra veggies.
- To add flavor and improve binding, cheese can be incorporated if desired.
- For GAPS compliance, substitute potato with celery root and arrowroot flour with seed flour.
- Adjust texture by age: bake softer for 9-12 months old, and brown more for better grip with 12-18 months.
- For allergy-friendly options, sauté onions instead of raw for a gentler flavor, and omit salt for babies under 12 months.
