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v0.1.1 · 1e34f57 · Updated 11 Oct 2026

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General information, not medical advice. Always consult your child’s healthcare provider.

© 2026 Heartful Sprout. All rights reserved.

  1. Recipes
  2. /
  3. cardamom
  4. /
  5. Vegan Baked Breaded Cauliflower

Vegan Baked Breaded Cauliflower

These florets are crispy, crunchy, flavorful, and super versatile! They are a great way to present texture diversity to your littles and show them how veggies can be prepared in many different ways. They are tasty on their own but can also be served in tacos, on pizza, or even on salads. Toss them in buffalo sauce for some extra kick! They are something that the whole fam will enjoy. Recipe adapted from @wowitsveggie Source: Instagram/itsthecardamom

Ccardamom
Vegan Baked Breaded Cauliflower
Suitable from
Finger foods (BLW)

Easy/Medium to prepare

Total time
45min

undefined min prep

Makes
4servings

adjustable below

Iron
1.2mg

per serving

Common allergens

WheatIntroduce one at a time.

Ingredients

4 servings
  • Cauliflower 1 med head
  • All-purpose flour1 cup + 3 Tbsp
  • Non-dairy milk1 1/4 cup
  • Spices, paprika2 tsp
  • Spices, cumin2 tsp
  • Spices, oregano2 tsp
  • Spices, garlic powder2 tsp
  • Salt1 tsp
  • Spices, black pepper1 tsp
  • Breadcrumbs, panko 1.5 cup
  • Spices, onion powder2 tsp
  • Parsley 2 tsp dried

Steps

  1. 01

    Preheat oven to 400⁠

  2. 02

    Chop cauliflower into bitesized florets⁠

  3. 03

    In a med bowl combine 1 cup flour, milk, half the spices (1 tsp each, 1/2 tsp for the salt and pepper), and mix thoroughly *Note the mixture should be like a thin pancake batter so if it is too thick just add more milk⁠

  4. 04

    In another bowl add 3 Tbsp flour, the breadcrumbs, as well as the remaining half of the spices and mix⁠ ⁠

  5. 05

    Dip each floret into the batter and coat evenly then dip into the panko mix and do the same⁠ (if your panko mixture becomes too soggy just make a new batch)⁠

  6. 06

    Place each floret onto a baking sheet⁠

  7. 07

    Pop them into the oven for 30 minutes, flipping them halfway through⁠

  8. 08

    Once done, let them cool for 5 minutes, serve, and enjoy!⁠

Nutrition

Per serving, calculated from USDA data for the ingredients above.

Calories
86kcal
Protein
3.3g
Fat
0.9g
Carbs
16.5g
Calories from
  • Carbs75%
  • Protein15%
  • Fat9%

Ingredient health benefits

🦵 Cellular growth
💊 Supporting nutrition absorption
✨ Anti-inflammatory, anti-oxidant
🔥 Energy
🧠 Brain development
🦴 Bone health
💭 Cognitive and neurodevelopmental
🔄 Healthy metabolism
🦠 Immune system
🚽 Digestion

General associations for these ingredients, not claims about this recipe.

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Nutrition Facts

Estimated · 4 servings per recipe

Amount per serving

Calories

86

% Daily Value*

Total Fat 0.9g1%
Saturated Fat 0.3g1%
Trans Fat 0.0g
Cholesterol 0.0mg0%
Sodium 92.7mg4%
Total Carbohydrate 16.5g6%
Dietary Fiber 1.3g5%
Total Sugars 1.1g
Incl. Added Sugars 0.0g0%
Protein 3.3g7%
Vitamin D 0.2mcg1%
Calcium 80mg6%
Iron 1.2mg6%
Potassium 143mg3%
Vitamin C 15.6mg17%
Vitamin E 0.6mg4%
Vitamin K 12.6mcg10%
Vitamin B6 0.1mg5%
Vitamin B12 0.1mcg4%
Folate 20mcg5%
Magnesium 12mg3%
Zinc 0.2mg2%
Choline 16mg3%

Estimated from USDA ingredient data. %DV uses the adult 2,000-calorie reference — children’s needs differ.

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Ages & textures

Finger foods (BLW)
Family foods
Toddler foods
Soft and chewable

Course

Main dishes

Allergen introduction

Allergen Intro (Soy)
Allergen Intro (Wheat)

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General information, not medical advice. Always consult your child’s healthcare provider. Read the full disclaimer.