Cauliflower Nuggets

These crispy Cauliflower Nuggets are the perfect veggie-packed finger food for toddlers. Made with simple ingredients and baked (not fried!), they’re a healthy alternative to traditional chicken nuggets. Easy to hold and fun to dip, they’re great for lunch, dinner, or even a freezer-friendly snack that kids actually eat.

Prep Time15

Cook Time35

Course: Lunch

Cuisine: American

Keyword: Cauliflower, Chicken nugget

Servings:

Ingredients

2 cups steamed cauliflower I use microwave to steam bags of cauliflower (riced works great)
1 egg
1/2 cup parmesan cheese
1 tsp garlic powder
salt and pepper to taste

US - Metric

Instructions

Steam the cauliflower until it is tender. Once steamed, transfer the cauliflower to a clean kitchen towel or several layers of paper towels. Press down on the cauliflower to remove excess moisture. This step is important.
In a food processor or blender, combine the steamed cauliflower, egg, Parmesan cheese, garlic powder, and salt and pepper (if using). Blend until smooth and well combined.
Alternatively, you can use riced cauliflower and don't necessarily need a blender if you don't have one. Just make sure to thoroughly mash the cauliflower.
Preheat your air fryer to 350°F (175°C) or preheat your oven to 375°F (190°C).
Form the cauliflower mixture into nugget shapes using your hands.
If using an air fryer, arrange the cauliflower nuggets in a single layer in the air fryer basket. Air fry for 10 minutes, flipping the nuggets halfway through cooking.If using an oven, place the cauliflower nuggets on a baking sheet lined with parchment paper. Bake for 15 minutes, flipping the nuggets halfway through cooking, until they are golden brown and crispy.
Once cooked, remove the cauliflower nuggets from the air fryer or oven and let them cool slightly before serving.

Notes

Placing nuggets on a wire rack over the baking sheet allows air to circulate and makes them extra crispy.

These are fun with dipping sauces—try ketchup, honey mustard, or yogurt ranch.

Nutrition