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Cauliflower and Cheddar Sticks

These Cauliflower and Cheddar Sticks are the perfect toddler-friendly finger food—soft on the inside, gently crisp on the outside, and loaded with hidden veggies. They’re easy to hold, fun to dip, and a great way to sneak in extra nutrition for little ones.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Snack, Finger Food, Toddler Meal
Servings 6 toddler portions
Calories 106 kcal

Equipment

  • Saucepan or steamer
  • Mixing bowl
  • Fork or potato masher
  • Baking Sheet
  • Parchment Paper

Ingredients
  

  • 1/2 head cauliflower chopped
  • 1/2 cup shredded cheddar cheese
  • 1 medium potato boiled and diced
  • 1/4 cup breadcrumbs
  • 1 egg
  • 1/4 tsp garlic powder

Instructions
 

  • Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
  • Steam the cauliflower until soft, then mash it gently with a fork or masher. A little texture is fine for toddlers.
  • Mix everything together in a large bowl—cauliflower, potato, cheese, breadcrumbs, egg, and garlic powder—until well combined.
  • Shape into sticks or small patties with your hands. Place them on the baking sheet, leaving space in between.
  • Bake for 15–20 minutes until golden and slightly crisp on the edges.
  • Cool before serving so the sticks are safe for little hands and mouths. For younger babies, mash or cut into smaller pieces.

Notes

Storage: Store in the fridge in an airtight container for up to 3 days (short term). For longer storage, freeze for up to 2 months. Reheat in the oven until warm throughout.
Baby-friendly modifications: For babies under 1, make the sticks softer by baking a few minutes less, or mash into smaller bites.
Allergy swaps: Use dairy-free cheese for a milk-free version, egg replacer for egg-free, or gluten-free breadcrumbs if needed.
Nutrition boost: Mix in ground flaxseed, chia seeds, or even a spoonful of mashed beans for extra fiber and protein.
Parent tip: Make a double batch and freeze half—perfect for busy days when you need a quick toddler snack.

Nutrition

Calories: 106kcalCarbohydrates: 12gProtein: 5gFat: 4gSaturated Fat: 2gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 1gTrans Fat: 0.003gCholesterol: 37mgSodium: 122mgPotassium: 320mgFiber: 2gSugar: 2gVitamin A: 135IUVitamin C: 30mgCalcium: 94mgIron: 1mg
Keyword cauliflower and cheddar sticks, toddler snack, baby-led weaning, veggie finger food
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