Cauliflower Chicken Nuggets
These cauliflower chicken nuggets are crispy on the outside and tender on the inside with cauliflower right in the mix. They're a fun way to incorporate an extra veggie into a meal, and they're perfect for busy weeknights, lunchboxes, or keeping in the freezer for an easy meal.
Servings: 30 nuggets
Ingredients
Nugget Mixture
- 1 cup finely riced cauliflower
- 1 tbsp olive oil
- 1 lb ground chicken
- ¼ cup Panko breadcrumbs
- 2 tbsp freshly grated Parmesan cheese
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp ground paprika
- ¾ tsp salt
Coating
- 2 large eggs
- 1 ½ cups Panko breadcrumbs
- ¾ cup freshly Parmesan cheese
- ⅓ cup all purpose flour
Instructions
- Preheat the oven to 425°F and line a large baking sheet with parchment paper.
- Heat the olive oil in a skillet over medium heat. Add the riced cauliflower and cook for about 5 minutes, stirring occasionally, until softened and most of the moisture has evaporated. Transfer to a plate and let it cool.
- In a large bowl, combine the cooked cauliflower, ground chicken, panko breadcrumbs, Parmesan cheese, garlic powder, onion powder, paprika, and salt. Mix just until everything is evenly combined. Avoid overmixing, because it can make the nuggets dense.
- In one shallow bowl, stir together the panko breadcrumbs, Parmesan cheese, and flour. In a second shallow bowl, whisk the eggs.
- Scoop 1 tablespoon of the chicken mixture and place it directly into the panko mixture. Gently press and shape it into a nugget while coating all sides with the breadcrumb mixture. Repeat with the remaining chicken mixture.
- Once all of the nuggets have been shaped, dip each one into the beaten eggs, allowing any excess to drip off, then return it to the panko mixture and coat once more, pressing gently so the coating sticks on well.
- Place the coated nuggets onto a parchment-lined baking sheet, leaving a little space between each one. Generously spray the nuggets with avocado oil or olive oil spray.
- Bake at 425°F for 18–20 minutes until crispy, golden, and cooked through.
Notes
- Cook the cauliflower until most of the moisture has evaporated. This helps the nuggets hold their shape and prevents the mixture from becoming too wet. Make sure to let it cool before mixing it in with the chicken.
- Coat the nuggets in the panko mixture before dipping them into the egg. This first coating makes the sticky chicken mixture much easier to shape into nuggets before adding the final crispy coating.
- Don't skip spraying the nuggets with oil. A generous spray of oil helps them become golden and crispy when baked.
- Avoid overmixing the chicken mixture. Mix just until everything is combined to help keep the nuggets tender.
Nutrition
Calories: 63kcal | Carbohydrates: 4g | Protein: 5g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 27mg | Sodium: 145mg | Potassium: 114mg | Fiber: 0.3g | Sugar: 0.4g | Vitamin A: 73IU | Vitamin C: 3mg | Calcium: 45mg | Iron: 0.5mg
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