Do you need more recipe ideas to get your kids to eat veggies? Make Cauliflower Nuggets! They're loaded with a healthy vegetable (cauliflower), have just a few ingredients, and are baked for a much healthier nugget recipe.
These nuggets are egg-free, and can easily be made gluten-free.
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Hidden vegetable nuggets
I am a master at hiding vegetables in toddler foods, and I love making food into nugget shapes (see my mashed potato nuggets, tuna nuggets, Brussels sprouts nuggets)! This is because many kids are more likely to eat familiar nugget-shaped foods that are easy to grab with little fingers and easy to finger-feed to themselves.
So what better way to get kids to eat cauliflower than making Cauliflower Nuggets??
Us adults love them, and our son has no idea he is eating cauliflower. It's a win-win!
This recipe has just 9 ingredients, and makes a large batch of nuggets that keep well in the fridge for quick meals later in the week.
This recipe doesn't have raw ingredients, so it's a good one for getting your kids involved in the kitchen. Sure, it's a little messy and sticky, but it makes for a great sensory activity, and cooking with kids has so many benefits!
Ready to make these??
Ingredients
- 1 cauliflower head
- ¾-1 cup all-purpose flour (for gluten-free, use a gluten-free 1-for-1 flour blend)
- ¼ cup fresh parsley
- 1 teaspoon salt
- ½ teaspoon baking powder
- ½ teaspoon garlic powder
- 1 cup regular breadcrumbs (use gluten-free breadcrumbs if needed)
- 1 ½ tablespoon olive oil (optional)
- Optional: 1 teaspoon smoked paprika or paprika for a little color (make sure not to use spicy paprika!)
Instructions
Step 1: Chop the cauliflower head into florets. Boil or steam the cauliflower until it is fork-tender. I recommend boiling because it's faster. Strain the cauliflower florets, rinse until cool to the touch.
Step 2: Use an immersion blender, food processor, or potato masher to mash the cauliflower until smooth.
Step 3: Add the next 5 ingredients (¾ cup flour, parsley, salt, baking powder, garlic powder). Stir well until combine and let the mixture sit for 5 minutes so it can thicken. In the meantime, set up a bowl with breadcrumbs on the side for the next step.
Step 4: Preheat oven to 375F. Line a large baking sheet with parchment paper and spray or brush with cooking oil, or grease a baking sheet really well. I recommend the parchment paper to prevent sticking.
Step 5: Use your hands to shape the paste into nuggets. It helps to wet your hands in a bowl of cool water in between the nuggets to prevent the dough sticking to the hands. If the mixture is too wet and sticky, stir in a little more flour. If it is too dry and crumbly, stir in a tiny bit of olive oil. Coat each nugget with breadcrumbs by dredging it in the bowl of breadcrumbs.
Step 6: Arrange the breaded nuggets on the prepared baking tray with one inch of space between them.
Step 7: Optional: whisk 1 tablespoon of olive oil with 1 teaspoon of paprika to make a red mixture. Use a pastry brush to "paint" the top of the nuggets.
Step 8: Bake nuggets at 375 °F for 30 minutes or until the edges turn golden brown, flipping them over halfway. Serve warm with your favorite dipping sauce.
Related recipe: Cheetos Chicken Nuggets
Cooking tips and add-in ideas
→ The amount of flour you will need to use will vary depending on the size of your cauliflower and how much water it has. If needed, add more flour until the mixture is no longer sticky and you can form nuggets with your hands.
→ Try adding shredded cheese (½ cup, or to taste), finely grated Parmesan (¼ cup, or to taste), and/or onion powder (½ teaspoon, or to taste)
→ You can mash the cauliflower in advance and stir in the seasonings (parsley, salt, baking powder, garlic powder). Then when ready to bake, stir in the flour and make the nuggets.
Reheating nuggets
These nuggets reheat well in the oven or air fryer. I have the Instant Pot Vortex Air Fryer + Oven Combo and it's the BEST for reheating leftover nuggets!!
READ THIS: Kid-Friendly Air Fryer Recipes
Freezing cauliflower nuggets
These nuggets freeze fairly well. They're not as good reheated as they are fresh, but I still enjoy them reheated from frozen since I don't have to cook again! To freeze cauliflower nuggets, make sure they cool completely, then freeze them in a single layer on a large plate or cutting board. Once frozen solid, combine in a freezer bag or container.
Reheat frozen nuggets in the oven until heated through.
Tips for getting kids to eat veggie nuggets
I totally get that every picky eater is different and what works for one kid doesn't work for another. But here are a few tips to try to get your little ones to eat these nuggets, if they're not enthusiastically munching on these:
- Get them involved in the prep.
- Serve a variety of dips.
- Serve them with other nuggets that they already like.
- Cut the nuggets into bite-sized pieces.
- Turn it into a game: take turns taking bites, try this printable food dice game that we use all the time, count to 3 and take a bite at the same time as your kiddo. Get creative!
If you enjoyed this recipe, let me know with a comment and a star rating below. And don't forget to share it on Facebook and save it on Pinterest for later!
Cauliflower Nuggets
These kid-friendly cauliflower nuggets are baked, not fried, and are a great way to get kids to eat cauliflower! They're egg-free and can be made gluten-free easily.
Ingredients
- 1 cauliflower head
- ¾-1 cup all-purpose flour (for gluten-free, use a gluten-free 1-for-1 flour blend)
- ¼ cup fresh parsley leaves, finely diced
- 1 teaspoon salt
- ½ teaspoon baking powder
- ½ teaspoon garlic powder
- 1 cup regular breadcrumbs (use gluten-free breadcrumbs if needed)
- 1 ½ tablespoon olive oil (optional)
- Optional: 1 teaspoon smoked paprika or paprika for a little color (make sure not to use spicy paprika!)
Instructions
- Chop the cauliflower head into florets. Boil or steam the cauliflower until it is fork-tender. I recommend boiling because it's faster. Strain the cauliflower florets, rinse until cool to the touch.
- Use an immersion blender, food processor, or potato masher to mash the cauliflower until smooth.
- Add the next 5 ingredients (¾ cup flour, ¼ cup parsley, 1 teaspoon salt, ½ teaspoon baking powder, ½ teaspoon garlic powder). Stir well until combine and let the mixture sit for 5 minutes so it can thicken. In the meantime, set up a bowl with breadcrumbs on the side for the next steps.
- Preheat oven to 375F. Line a large baking sheet with parchment paper and spray or brush with cooking oil, or grease a baking sheet really well. I recommend the parchment paper to prevent sticking.
- Use your hands to shape the paste into nuggets. It helps to wet your hands in a bowl of cool water in between the nuggets to prevent the dough sticking to the hands. If the mixture is too wet and sticky, stir in a little more flour. If it is too dry and crumbly, stir in a tiny bit of olive oil. Coat each nugget with breadcrumbs by dredging it in the bowl of breadcrumbs.
- Arrange the breaded nuggets on the prepared baking tray with one inch of space between them.
- Optional: whisk 1 tablespoon of olive oil with 1 teaspoon of paprika to make a red mixture. Use a pastry brush to "paint" the top of the nuggets.
- Bake nuggets at 375 °F for 30 minutes or until the edges turn golden brown, flipping them over halfway. Serve warm with your favorite dipping sauce.
Notes
Amount of flour needed: This will vary depending on the size of your cauliflower and how much water it contains.
Try adding: Shredded cheese, grated Parmesan, onion powder for different flavor variations.
Make-ahead tip: You can mash the cauliflower in advance and stir in the seasonings (parsley, salt, baking powder, garlic powder). Then when ready to bake, stir in the flour and make the nuggets.
Freezing and reheating nuggets: These nuggets reheat well in the oven or air fryer from the fridge or from frozen. To freeze, arrange nuggets in a single layer on a plate or cutting board. Once frozen, transfer to a freezer container or bag.
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Nutrition Information:
Yield:
6Serving Size:
1Amount Per Serving: Calories: 182Total Fat: 5gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 0mgSodium: 541mgCarbohydrates: 29gFiber: 4gSugar: 3gProtein: 6g
The nutritional information provided is just an estimate and will vary based on the actual ingredients you use. If you are tracking nutrition for yourself or your child, check with a nutritionist, dietitian, or pediatrician about whether this recipe is right for you or your child.