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Crispy chicken nuggets with a veggie twist! These delicious cauliflower chicken nuggets are easy to make, high protein and kid-approved.
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Why you’ll love these
These crispy cauliflower nuggets aren’t your typical nugget- they’ve got a sneaky veggie addition. In fact, this batch of chicken nuggets has over two cups of cauliflower!
If you want to sneak some extra veggies into your meals or you’re just looking for a recipe to make some healthy chicken nuggets, I’ve got you covered.
They use simple ingredients like lean ground chicken, parmesan cheese, panko breadcrumbs and cauliflower for a nutrient-packed nugget that your whole family will love (they’re even toddler approved in my house!).
These are perfect for serving with Cottage Cheese Ranch Dip, Buffalo Ranch Sauce or even my Creamy Sriracha Sauce! You can also use whatever your favorite sauce is too!
The best part is that one batch of these homemade chicken nuggets also makes 30 nuggets so there’s plenty for leftovers for the week or even extra to freeze for an easy weeknight dinner in a pinch.
Ingredients
- Cauliflower: You’ll need fresh cauliflower florets so that you can make very fine cauliflower rice. Note: even if you use pre-riced cauliflower from the grocery store, it still needs to go in the food processor. You can use a fresh head of cauliflower or a 12 oz. bag of florets.
- Ground chicken: This recipe calls for ground chicken but you could use ground turkey too. You can also make your own ground chicken by throwing chicken breast right in your food processor.
- Parmesan cheese: Parmesan cheese adds lots of flavor and extra protein, too!
- Egg: Egg helps to hold the nuggets together and also makes the egg wash so that the breading gets nice and crispy.
- Spices: You’ll need garlic powder, onion powder, salt and black pepper to season the nuggets.
- Panko breadcrumbs: Panko bread crumbs make the crispiest coating but you can use regular breadcrumbs too!
- Cooking spray: Since these nuggets are baked, one of my secrets for a crispy coating is cooking spray. I like to use avocado oil cooking spray or olive oil spray but use what you have!
Dijon honey mustard dip ingredients
This dip is optional but it’s absolutely delicious, simple and is so yummy with these homemade nuggets! Or, use your favorite dipping sauce like BBQ sauce, ranch dressing or sweet and sour sauce.
- Plain Greek yogurt: Plain Greek yogurt makes up the creamy high protein base.
- Dijon mustard: Dijon mustard adds that classic mustard flavor with a little something extra.
- Honey: Honey gives this dip the perfect amount of sweetness. You can also use maple syrup instead.
How to make cauliflower chicken nuggets
Step 1: Preheat oven to 400 degrees F and line a baking sheet with parchment paper or a silicone baking mat. Add cauliflower to a food processor and process until very finely riced. Scrape the sides down as needed. You should end up with about 1.75-2 cups of riced cauliflower.
Step 2: In a large bowl, combine finely riced cauliflower, ground chicken, parmesan cheese, egg, garlic powder, onion powder, salt, and black pepper.
Step 3: Mix chicken and cauliflower mixture thoroughly with clean or gloved hands. Next, in a small bowl or plate whisk 2 eggs for the egg wash. On a large plate or shallow bowl, add panko breadcrumbs, parmesan cheese, and salt. Mix thoroughly with a whisk to combine.
Step 4: Using a spoon or a small cookie scoop (1-1.5 tbsp), scoop ground chicken mixture and form a chicken nugget with clean or gloved hands. Dip in egg wash, and then coat with breading mixture. Place on the prepared baking sheet in a single layer. Continue until you’ve used all of the ground chicken. Makes about 30 nuggets.
Step 5: Spray the top of the nuggets evenly with cooking spray and place in the oven. Bake for 20-25 minutes at 400 degrees. Note: If your nuggets aren’t golden brown and slightly crispy on top after the first 20-25 minutes, don’t flip them yet and bake another few minutes until golden. This helps them stay nice and crispy!
Step 6: While the nuggets are baking, make your honey dijon dip. Mix all ingredients in a small bowl together.
Step 7: Flip nuggets, spray the tops again, and bake for an additional 10 minutes until golden brown and crispy.
Step 8: Serve with Greek yogurt dijon dipping sauce, ketchup, or your favorite dip.
How to store
Store leftover nuggets in an airtight container in the fridge for up to 4 days. You can also freeze them for up to 2 months in a freezer-safe container (pro tip: make a double batch and have chicken nuggets ready to go in the freezer for months!).
To reheat, air fry at 350 for 5-6 minutes in air fryer basket for the most crispy nuggets or microwave in 15-30 second increments. Note: microwaved nuggets won’t be quite as crispy! You can also reheat in the oven at 375 for 10-12 minutes.
Variations
- Instead of cauliflower, use broccoli or sweet potato! Follow the same steps and finely rice veggies in a food processor for a different veggie version!
- Add about 1/4 cup of buffalo hot sauce to the chicken and cauliflower mixture for a buffalo version.
- Mix in Italian seasoning or fresh basil and parsley for an herby chicken nugget.
- Add 1/2 cup of spinach to the food processor with the cauliflower for a spinach and cauliflower nugget.
- Omit the parmesan cheesy for a dairy-free version.
- Use gluten-free breadcrumbs instead of panko for a gluten-free version.
More recipes for your entire family
- Cheese Chicken Nuggets
- Chicken Nuggets with Ground Chicken
- High Protein Mac and Cheese
- High Protein Pizza
- Cottage Cheese Pizza Crust
- Big Mac Sloppy Joes
- Shepherd’s Pie with Ground Turkey
Cauliflower Chicken Nuggets
Ingredients
- 2.5 cups cauliflower florets, will produce 1.75-2 cups finely riced cauliflower, about a 12 oz. bag of
- 1 lb ground chicken
- 1/2 cup parmesan cheese, grated
- 1 egg
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp salt
- 1/4 tsp black pepper
Breading
- 2 eggs, whisked
- 1 cup panko breadcrumbs
- 1/2 cup parmesan cheese, grated
- 1/4 tsp salt
- cooking spray
Honey dijon dip
- 1 cup plain Greek yogurt
- 1/4 cup dijon mustard
- 2 tbsp honey, more or less to taste
Instructions
- Preheat oven to 400 degrees F and line a baking sheet with parchment paper or a silicone baking mat.
- Add fresh cauliflower florets to a food processor and process on high until very finely riced. Scrape the sides down as needed and make sure there are no large florets. You should end up with about 1.75-2 cups of riced cauliflower (it’s okay if it’s a little less, but shouldn’t be more than 2 cups). Note: If you use pre-riced fresh cauliflower, it will still need to go in the food processor to rice it more finely.
- In a large bowl, combine finely riced cauliflower, ground chicken, parmesan cheese, egg, garlic powder, onion powder, salt, and black pepper. Mix thoroughly with clean or gloved hands to combine.
- Prepare to bread your nuggets! In a small bowl or plate, whisk 2 eggs for the egg wash. On a large plate or shallow bowl, add panko breadcrumbs, parmesan cheese, and salt. Mix thoroughly with a whisk to combine.
- Using a spoon or a small cookie scoop (1-1.5 tbsp), scoop ground chicken mixture and form a chicken nugget with clean or gloved hands. Dip in egg wash, and then coat with breading mixture. Then, place on the prepared baking sheet. Continue until you’ve used all of the ground chicken. Makes about 30 nuggets.
- Spray the tops of the nuggets evenly with cooking spray and place in the oven. Bake for 20-25 minutes at 400 degrees. Note: If your nuggets aren’t golden brown and slightly crispy on top after the first 20-25 minutes, don’t flip them yet and bake another few minutes until golden. This helps them stay nice and crispy!
- While the nuggets are baking, make your honey dijon dip. Mix all ingredients in a small bowl together.
- Flip nuggets, spray the tops again, and bake for an additional 10 minutes until golden brown and crispy. Serve with dipping sauce or ketchup.
Notes
Nutrition
Nutrition information is automatically calculated and should only be used as an estimate.
