Cauliflower Nuggets

Whip up a batch of these Cauliflower Nuggets for an easy lunch, snack, or appetizer. Here is a healthy cauliflower nugget recipe that is extra crispy—perfect for dipping in your favorite sauce.

These Cauliflower Nuggets Are… 

• Vegetarian
• Gluten-free
• Easy to make
• Freezable
• Storable for leftovers
• Kid-friendly

How to Make Cauliflower Nuggets 

• Spray the baking sheet with cooking spray and preheat your oven.
• Then dice the cauliflower, place in a steamer basket, and cook till tender.
• Combine cauliflower, flour, parsley, salt, baking powder, and garlic powder in a food processor.
• Form cauliflower mixture into nugget shapes, and dredge in breadcrumbs.
• Place nuggets on baking pan, brush with oil mixture, and bake as directed.
• Once crispy, remove from the tray and serve.

Recipe

Ingredients

• 1 cauliflower head
• ¾–1 cup all-purpose flour
• 1 cup rice or regular breadcrumbs
• ¼ cup fresh parsley
• 1 tsp salt
• 1 tsp baking powder
• ½ tsp garlic powder
• Nonstick cooking spray

Optional:

• 1 tsp smoked paprika
• 1 ½ tbsp olive oil

Instructions

• Spray a baking sheet lightly with cooking spray.
  
• Preheat oven to 375°F.
• Chop the cauliflower head into florets. Set a steamer basket over a large pot with a lid. Fill the pot with enough water to reach just below the basket. Add the cauliflower into the steamer basket. Bring the water to a boil. Reduce water to a simmer, cover pot, and let the cauliflower cook for 10–15 minutes, until fork tender.
  
• In a food processor, combine the cauliflower, flour, parsley, salt, baking powder, and garlic powder.
  
• Allow the mixture to cool for a bit. It will harden up but remain moist.
  
• Pour the breadcrumbs into a small bowl.
• Using your hands, shape the cauliflower mixture into nuggets (small ones work best). Roll each nugget in the breadcrumbs.
• Spread the nuggets on the baking sheet, leaving one inch of space between them—they will spread a little as they bake.
  
• Optional: Whisk 1 tbsp of olive oil with 1 tsp of smoked paprika and brush over the top of the nuggets.
• Bake nuggets for 15 minutes on each side (total 30 minutes), or until their edges begin to brown.
  

Nutrition