Cauliflower Chicken Nuggets
Crispy chicken nuggets with a secret veggie ingredient- cauliflower! They're high protein, veggie-packed and easy to make.
Servings: 6
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 facts are based on chicken nuggets only. Honey dijon dipping sauce is approximately 45 calories, 4 grams of protein and 5 grams of carbohydrate per serving.
Nutrition
Serving: 5nuggets | Calories: 256kcal | Carbohydrates: 10g | Protein: 24g | Fat: 13g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.1g | Cholesterol: 158mg | Sodium: 720mg | Potassium: 590mg | Fiber: 1g | Sugar: 2g | Vitamin A: 249IU | Vitamin C: 20mg | Calcium: 243mg | Iron: 2mg