Cauliflower and Zucchini Bites for Toddlers and Kids

Our six ingredients Cauliflower and Zucchini Bites are not only the perfect meal option for toddlers and kids but for the whole family. We always make them for our 16-month-old toddler Luca, but the whole family ends up eating them for lunch, dinner or even as a snack.

This recipe is really easy to make, nutritious, and delicious. You can have the cauliflower and zucchini bites chilled or warm. We make this recipe a lot during the summer as the zucchinis are in season so we simply leave them out of the fridge for an hour and eat them at room temperature.

The ingredients you need to prepare our yummy bites are zucchini, cauliflower, onion, egg, whole wheat flour and nutmeg (optional).

To make this recipe, we use this muffin tray. It’s a mini muffin tray and you can get the perfect bites sizes with it. They will be small and easy for your little one to pick up and eat.

How to prepare the Cauliflower and the Zucchini.

Cauliflower. The best option when making these bites is to make cauliflower rice. All you need to do is cut the cauliflower into florets and blend them in a food processor for a couple of seconds. The cauliflower will be blitzed into a similar size than rice. Our toddler Luca is not the biggest fan of cauliflower, but he loves these bites!

Zucchini. The zucchini needs to be grated and all the excess water removed. To make sure that the bites don’t turn out soggy, mix the grated zucchini with a teaspoon of salt and leave for 10 minutes. Transfer to a cheesecloth and squeeze out all the water making pressure with your hands. I’m amazed every time we cook these bites of how much water comes out. If you don’t have a cheesecloth, you can use a colander or drainer.

Why are Cauliflower and Zucchini Bites perfect for your Toddlers and Kids?

  • They are healthy. Cauliflower and zucchini contain a high amount of fibre and are packed with nutrients. This is a perfect meal to improve your little one’s digestion.
  • It’s a great choice if you are following the baby-led-weaning method or if your toddler is starting with solids. They can pick the bites themselves and they have the ideal consistency.
  • They will stay good in the fridge for 2-3 days if you have leftovers.
  • You can serve the bites with rice, potatoes and other veggies to m
  • You can add your little one’s favourite sauce. Luca loves our homemade Romesco sauce for example!
  • For picky eaters, the vegetables are hidden and the mixture can be blended before baking for a smoother consistency.
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4.84 from 12 votes

Cauliflower and Zucchini Bites for Toddlers and Kids

Simple, healthy and tasty bites perfect for the little ones.
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: toddler-food
Cuisine: toddler
Keyword: cauliflower, cauliflower and zucchini bites, zucchini
Servings: 24 mini muffins


  • 1/2 large zucchini
  • 300 g cauliflower
  • 1 onion finely chopped
  • 2 eggs
  • 1/2 teaspoon nutmeg
  • 1/4 cup whole wheat flour
  • Salt to taste


  • Shred the zucchini and place it in a mixing bowl. Add 1 teaspoon of salt, mix and leave for 10 minutes.
  • Put the zucchini inside a cheesecloth and squeeze out all the water making pressure with your hands. When all the water has been squeezed out, place the zucchini back in the mixing bowl.
  • Preheat the oven to 180C and coat the muffin tray with some olive oil.
  • Cut the cauliflower into florets and transfer into a food processor. Blitz for a few seconds until the consistency of the cauliflower is similar to rice and add to the mixing bowl.
  • Heat some oil in a pan and add the onion finely chopped. Stir fry for a few minutes until it has softened and add the onion with the zucchini and the cauliflower.
  • Add into the mixing bowl the rest of the ingredients: eggs, fresh shredded nutmeg and the flour. Combine all the ingredients until the mixture is uniform.
  • With a spoon and your hands form small balls and transfer them into the muffin tray. We use a small muffin tray so the bites are smaller and cook faster.
  • Bake the bites for 30-40 minutes or until golden.

For more toddler and kids meal ideas, check our 10 Healthy Meals Ideas.

Cauliflower and Zucchini bites


    • Hi Mary, if the bites are bigger, I would allow them to cook for at least 10 more minutes. You can always check the inside of the Cauliflower and Zucchini Bites with a fork, when they are ready, the fork should come out dry.

  1. 4 stars
    Followed the same recipe, the mixture turned out to be soggy(squeezed the zuccini water using a cheesecloth). And where is the mention of salt? Is this a saltless recipe?

    • Hi Prachi, sorry to hear that, the recipe is listed with the exact ingredients we use, and we make this recipe almost weekly. We use medium-size eggs, I don’t know if the eggs used were too big. If the Zucchini was squeezed I cannot think of anything else that would make the mixture soggy. This recipe doesn’t contain salt as it’s meant for toddlers as well. You can always add salt to the mixture before baking it. I will include this note in the recipe, thank you!

  2. 5 stars
    Actually we all liked these cauliflower and zucchini bites not just my kids! Lovely and easy to make for a children’s party.

  3. 5 stars
    These Cauliflower and Zucchini Bites looks really delicious and I’m sure kids will love them especially my son.

  4. 5 stars
    My kids (not toddlers anymore) loved these! Such a healthy snack! Perfect flavor…my kids are teens now and asked me to make more! Great recipe!

  5. These look quite tasty. I will make them for the kids, but just know, I will be happily eating them too. I love finding new ways to use zucchini as my garden is producing it at such a rate the kids groan when they see it. LOL

  6. 5 stars
    These were such a hit with the family this week! It was so nice to know that we were getting in our veggies in such a delicious and fun way!


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