Cauliflower Nuggets
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Unrated
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Prep Time
30 mins
-
Cook Time
30 mins
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Total Time
1 hr
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Servings
4 servings
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Calories
279 kcal
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Course
Main Course, Appetizer, Snacks
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Cuisine
American
Cauliflower Nuggets
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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.
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Ingredients
- 1 cauliflower head
- ¾–1 cup all-purpose flour
- 1 cup rice breadcrumbs or regular breadcrumbs
- ¼ cup parsley fresh
- 1 tsp salt
- 1 tsp baking powder
- ½ tsp garlic powder
- cooking spray nonstick
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.
Notes
- Keep these nuggets in the fridge—in a covered, airtight container—for up to one week.
Nutrition Information
Show Details
Calories
279kcal
(14%)
Carbohydrates
46g
(15%)
Protein
9g
(18%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Sodium
826mg
(34%)
Potassium
646mg
(14%)
Fiber
5g
(20%)
Sugar
5g
(10%)
Vitamin A
562IU
(11%)
Vitamin C
74mg
(82%)
Calcium
135mg
(14%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 279 kcal
% Daily Value*
| Calories | 279kcal | 14% |
| Carbohydrates | 46g | 15% |
| Protein | 9g | 18% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Sodium | 826mg | 34% |
| Potassium | 646mg | 14% |
| Fiber | 5g | 20% |
| Sugar | 5g | 10% |
| Vitamin A | 562IU | 11% |
| Vitamin C | 74mg | 82% |
| Calcium | 135mg | 14% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
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