Strawberry cauliflower muffins! These vegetable muffins are a great addition to your list of recipes for picky eaters.
While it’s common for parents to receive the message that the best way to get kids to eat vegetables is to hide them, we disagree.
Of course, we also understand that sometimes kids just aren’t going to be excited about eating a plate of greens.
But that’s where recipes like this one come in!
We encourage you to make recipes like this one together with your kids, so they can see everything that goes into it, including the cauliflower.
That way, there’s no hiding.
Plus, baked goods like this are a great way to expose picky eaters to new foods!
Benefits of Cauliflower + Strawberries
This recipe came together because we decided to add some riced cauliflower to our standard strawberry muffin recipe, and it went over so well we had to share.
Cauliflower works great in this recipe because not only does it have a neutral flavor, it’s also nutrient-dense.
It’s a great source of fiber, as well as vitamins K and C.
As for strawberries, they’re also packed with vitamin C, fiber, and full of antioxidants.
For this recipe, you can use either fresh or frozen strawberries and riced cauliflower.
How to Make Them
To make this recipe, you’ll start by preheating your oven to 350 degrees F.
Then, mix together your dry ingredients. This includes whole wheat flour, oats, baking powder, baking soda, and a pinch of salt.
In a smaller bowl, make two chia eggs. Chia eggs work beautifully as as binding agent for plant-based baked goods. To make one egg, gently mix together 1 Tablespoon chia seeds with 2 Tablespoons of water in a small dish and let it sit for about 5 minutes to gel.
Once your chia eggs are ready, you’ll add them to the other wet ingredients in a new bowl. This includes olive oil, maple syrup, a mashed banana, unsweetened non-dairy milk (like soy, almond, or oat), vanilla, and white vinegar.
Next, mix your wet and dry ingredients together until just combined.
Then, add chopped strawberries and riced cauliflower and gently fold them into your batter.
Divide your batter into a greased muffin tin and bake at 350 degrees F for 20-25 minutes or until a toothpick comes out clean.
Find the full printable recipe below.
Strawberry Cauliflower Muffins
- 1 3/4 cup whole wheat pastry flour
- 1/3 cup oats
- 1 tsp baking powder
- 1/2 tsp baking soda
- pinch salt
- 1/3 cup olive oil
- 1/3 cup maple syrup
- 2 chia eggs 1 chia egg = 1 Tbsp chia seeds + 2 Tbsp water
- 1 banana, mashed
- 1/2 cup unsweetened plant milk
- 1 Tbsp vanilla
- 2 tsp white vinegar
- 2 cup chopped strawberries
- 1 cup riced cauliflower, fresh or frozen
- In a large bowl, mix together 1¾ cup whole wheat pastry flour, ⅓ cup oats, 1 teaspoon baking powder, 1/2 teaspoon baking soda + a pinch of salt.
- In a smaller bowl, mix together ⅓ cup olive oil, ⅓ cup maple syrup, 2 chia eggs (2 tablespoons chia seeds + 4 tablespoons warm water), 1 medium mashed banana, 1/2 cup unsweetened plant milk, 1 tablespoon vanilla, and 2 teaspoons white vinegar.
- Mix dry ingredients with wet ingredients until just combined.
- Fold in 2 cups chopped strawberries and 1 cup riced cauliflower (fresh or frozen).
- Bake in a greased muffin tin at 350 for 20-25 minutes.
We hope your littles love helping make – and devour – these strawberry cauliflower muffins! Vegetable muffins are one of our favorite ways to help encourage our kids to try new things. We highly recommend including your kids in making recipes for picky eaters!
Chime In: Have you ever added a veggie to favorite baked good recipe like muffins?
If you liked this recipe, we think you should try these as well:
Hi! Can I use an egg instead of the chia mixture? Thanks
Shawna Marcy says
Can I skip the oil and increase something else?
The oil is included in this recipe as an extra source of fat and for texture; we don’t recommend skipping it, especially if serving these to young kids.
We are gluten free too any suggestions on flour replacement? Thanks
What about a 1:1 gluten-free flour mix? Like Bob’s?
How many muffins does it make?
Christina Joy says
Can’t wait to make this! Do you think I could use frozen strawberries?
I worry that using frozen strawberries would make these muffins too mushy.
Hi our school has a child with an oat allergy. What can I replace the oats with?
Hi, if making my own cauliflower rice do I need to strain the water out of it?
Should be OK if it’s fresh!
Hi, can i just skip maple syrup to avoid sugar or should replace with some liquid like oat mylk? Thanks
We haven’t tried them without the syrup so not sure on taste, but you’ll likely need a little additional liquid. Not sure if you’ll need the entire 1/3 cup, but you can adjust based on batter consistency.
Are these suitable for freezing?