The internet is lousy with homemade replications of nuggs; we don’t get it. Nuggets are meat glue coated in crumbs—they are a factory product made best by factories; your kid’s palate prefers them for the very reason(s) you may abhor them (when not sneaking some for yourself). The intention to create a more natural, more nutritious version is understandable; the effort and energy required is sheer futility. Why bother?
But cauliflower nuggets? That’s just potential in waiting. Not tots, mind you; not fries, either. Veggie nuggs. The same texture as McNuggets; a somewhat similar taste, too. But as a side. So you can serve other things. So you can, if you will, serve them every night–they only take 15 minutes to make–and tell everyone your child is experimenting with vegetarianism. Whatever you have to tell yourself.
Check out our other great vegetable recipes!
🥦 Overview
Crispy on the outside, tender on the inside, these oven-baked or air-fryed cauliflower nuggets are the perfect veggie-packed alternative to classic chicken nuggets. Quick to prep and baked to golden perfection, they make a fun, kid-approved snack or appetizer that’s easy to customize with your little one’s favorite seasonings or dips. Think comfort food with a healthy twist—delicious and nutritious!
🧾 Ingredients Summary
- Riced or chopped cauliflower – used in the binding mixture for body and texture.
- Egg – helps hold the nuggets together.
- Seasonings & binder – like salt, pepper, panko, and optional spices for extra flavor and crunch.
- Optional crumbs or binders – customize with gluten-free or whole-grain breadcrumbs if preferred.
🔪 Why You’ll Love These Cauliflower Nuggets
- Kid-friendly & finger-food fun – sized just right for little hands to grab and dip.
- Guilt-free comfort – no deep-frying, and packed with veggies instead of processed meat.
- Simple & adaptable – easy to swap in gluten-free binders or extra spices (think paprika, garlic powder) based on dietary needs or preferences.
- Make-ahead friendly – prep ahead for easy weeknight dinners or snack-time grab-and-go.
❓ FAQ
Can I use fresh cauliflower florets instead of riced cauliflower?
Yes! Just finely chop or pulse florets in a food processor until they resemble rice, then press briefly to remove excess moisture before using in the egg mixture.
How do I get the nuggets crispy without deep-frying?
Bake them on parchment paper in a single layer. Press crumbs firmly onto each nugget and give them a light spray or brush of oil for a golden, crunchy exterior.
Are these gluten-free?
The base recipe isn’t, but you can easily make it gluten-free by substituting panko or regular breadcrumbs with certified gluten-free breadcrumbs or crushed GF cereal.
Can I prep these ahead of time?
Absolutely! Assemble the nuggets, freeze them flat in one layer, then transfer to a freezer bag. Bake straight from frozen for a few extra minutes—perfect for busy days.
What dipping sauces go well with these cauliflower nuggets?
The sky’s the limit—ketchup, ranch, honey mustard, BBQ sauce, or even a simple Greek yogurt–herb dip all pair wonderfully.
Cauliflower Nuggets Are Your New Toddler Vegetable Go-To
Description
This veggie side not only looks like a fast food chicken nugget but also has a similar texture and taste, thanks to the air fryer. A great choice for the reluctant vegetable eater!
Ingredients
Instructions
Prep
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Heat the cauliflower rice to a thawed state, roughly half of the time listed on the page (three minutes is a good default, if you’re unsure)
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Toss the riced cauliflower into a bowl and smash it down with a spoon or fork; add in the egg and mix until combined. Sprinkle in as much cheese as you desire, then cover the contents of the bowl in breadcrumbs and the cornstarch; add in the garlic and chives–and any other seasoning you’d like–and a pinch of salt; mix to combine everything. You know you’re good to go if the mixture has the texture of sand–clumpy but loose.
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Form nugget shapes by grabbing a clump of the mixture and rolling/rounding it in the palm of one hand; press and pinch to make it flatter and oblong.
Cook
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Coat the tray of your air fryer in cooking spray; mist the nuggets as well.
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Cook at 350 for ten minutes. If not golden brown and crispy at that point, flip and heat for another 1-2 minutes.
Serve
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These require no more than spritz of lemon and, maybe, a dipping condiment (if your child loves sauce). The texture is soft and spongy--like we said: McNugget-esque--so they're easy to hold and chew; your child should not require it to be cut up. If your child is leery of vegetables and/or loves nuggets to begin with, try to plating these as they are the entrée/main protein of your meal--it'll speed up the acclimation process.
