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Cauliflower Nuggets
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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. 

Prep Time
30 mins
Cook Time
30 mins
Total Time
1 hr
Servings: 4 servings
Calories: 279 kcal
Course: Main Course, Appetizer, Snacks
Cuisine: American

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

    Cup of Yum
  1. Spray a baking sheet lightly with cooking spray.
  2. Preheat oven to 375°F.
  3. 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.
  4. In a food processor, combine the cauliflower, flour, parsley, salt, baking powder, and garlic powder.
  5. Allow the mixture to cool for a bit. It will harden up but remain moist.
  6. Pour the breadcrumbs into a small bowl.
  7. Using your hands, shape the cauliflower mixture into nuggets (small ones work best). Roll each nugget in the breadcrumbs.
  8. Spread the nuggets on the baking sheet, leaving one inch of space between them—they will spread a little as they bake.
  9. Optional: Whisk 1 tbsp of olive oil with 1 tsp of smoked paprika and brush over the top of the nuggets.
  10. 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

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: 4 servings

Amount Per Serving

Calories 279

% 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.