Crispy Cauliflower Veggie Nuggets

Name: Crispy Cauliflower Veggie Nuggets
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 1 medium cauliflower, chopped into small florets; 1 cup breadcrumbs; 1/2 cup grated Parmesan cheese; 1 tbsp garlic powder; 1 tsp onion powder; 1/2 tsp paprika; Salt and pepper to taste; 1 large egg, beaten; Olive oil spray

Highlighted under: Healthy & Light

I love making these crispy cauliflower veggie nuggets as they are a fantastic way to sneak some veggies into our meals while still keeping them delicious. Made with fresh cauliflower and a mix of herbs and spices, these nuggets are a hit with both kids and adults. They’re crispy on the outside and tender on the inside, making them the perfect snack or side dish. Plus, they are easy to prepare and come together in no time, allowing us to enjoy a healthy treat without the fuss.

Created by

Clara Jennings

Last updated on 2026-01-15T13:37:14.423Z

Trying to find a healthy snack can sometimes be a challenge, but when I made these crispy cauliflower veggie nuggets, I knew I’d hit the jackpot. The blend of spices I used truly brings out the flavor of the cauliflower, and the crispy coating adds that satisfying crunch. I never would have guessed how much my family would love these, often asking for seconds before the first batch is even finished!

One tip I can share is to make sure to chop the cauliflower into tiny florets; this ensures they cook evenly and get that perfect texture. I also like to double the recipe so that I have some leftovers to enjoy later in the week. Trust me, these nuggets are perfect for meal prep!

        Why You Will Love These Nuggets
        Crispy exterior with a soft, flavorful interior
Packed with nutrients from fresh cauliflower
Quick and easy to prepare for any occasion

      

Understanding the Ingredients

The star of these crispy cauliflower veggie nuggets is the fresh cauliflower, which not only provides a delightful texture but also brings a wealth of vitamins and minerals. It's essential to choose a medium-sized cauliflower head to ensure you have enough florets to shape your nuggets. The balance of flavors, with Parmesan and spices like garlic powder, onion powder, and paprika, creates a savory experience that elevates the humble vegetable into a standout snack.

Breadcrumbs play a crucial role in achieving the perfect crispiness. I recommend using panko breadcrumbs for an extra crunch, but traditional breadcrumbs work just as well. If you're looking for a gluten-free option, substitute with crushed rice or cornflakes. This flexibility allows you to cater to various dietary needs without compromising on the texture that makes these nuggets so enjoyable.

Perfecting the Cooking Technique

When cooking the cauliflower, be careful not to overboil it. A quick five-minute blanching ensures the florets soften just enough to mash easily but remain firm enough to hold their shape when formed into nuggets. If the cauliflower overcooks, it can become mushy and result in a mixture that does not hold together well, leading to fragile nuggets that fall apart during baking.

Shaping the nuggets is a fun part of the process! Keep your hands slightly damp to prevent the mixture from sticking, making it easier to form neat nuggets. If you find the mixture too crumbly, adding a small amount of additional beaten egg can help bind it. Similarly, if the mixture feels too wet, a sprinkle of breadcrumbs can absorb excess moisture, allowing for easier shaping.

Ingredients

For the Nuggets

1 medium cauliflower, chopped into small florets
1 cup breadcrumbs
1/2 cup grated Parmesan cheese
1 tbsp garlic powder
1 tsp onion powder
1/2 tsp paprika
Salt and pepper to taste
1 large egg, beaten
Olive oil spray

Instructions

Preheat the Oven

Preheat your oven to 400°F (200°C) and prepare a baking sheet by lining it with parchment paper.

Prepare the Cauliflower

In a large pot, bring water to a boil and add the chopped cauliflower. Cook for about 5 minutes until tender but still firm. Drain and let it cool slightly.

Mix the Ingredients

In a mixing bowl, combine the cooked cauliflower, breadcrumbs, Parmesan cheese, garlic powder, onion powder, paprika, salt, and pepper. Add the beaten egg and mix until combined.

Shape the Nuggets

Use your hands to form small nugget shapes with the mixture, about 1-2 inches in size.

Coat and Bake

Place the nuggets on the prepared baking sheet. Spray lightly with olive oil to help them crisp up. Bake for 20 minutes, flipping halfway through, until golden brown.

Serve and Enjoy

Remove from the oven and let cool for a few minutes. Serve warm with your favorite dipping sauce.

Pro Tips

For added flavor, experiment with different spices or herbs in the mixture. You can also substitute the Parmesan cheese for a dairy-free option if desired.

Storage and Meal Prep

These nuggets can be made ahead of time, making them a fantastic choice for meal prep. After baking, allow the nuggets to cool completely before storing them in an airtight container in the refrigerator. They'll stay fresh for up to three days. For longer storage, consider freezing them before baking. Arrange the shaped nuggets on a baking sheet and freeze until solid, then transfer them to a freezer-safe bag. They can be cooked straight from frozen, adjusting the baking time to about 25-30 minutes.

Reheating leftover nuggets is easy. You can place them in the oven at 375°F (190°C) for about 10 minutes to restore their crispiness without drying them out, or you can use an air fryer for even quicker results. Simply set it to 380°F (193°C) for about 5-7 minutes. Enjoying these leftovers is just as satisfying as the first batch!

Serving Suggestions

These crispy cauliflower veggie nuggets are incredibly versatile and can be paired with an array of dipping sauces. Consider serving them with classic marinara, tangy barbecue sauce, or a zesty yogurt dip infused with freshly chopped herbs. For a fun twist, make a spicy sriracha mayo by mixing mayonnaise with sriracha to taste. These additions elevate the nuggets to new heights and cater to diverse taste preferences.

You can also enjoy these nuggets as part of a larger meal. Serve them alongside a crisp salad or as a protein addition to grain bowls. I love including them in lunchboxes for a nutritious snack that makes eating veggies more appealing to kids and adults alike. Their bite-sized nature makes them great for parties or gatherings when served on platters, allowing everyone to enjoy a healthy option while mingling.

Questions About Recipes

→ Can I freeze the nuggets?

Yes, these nuggets freeze well! Just place them in a single layer on a baking sheet, freeze until solid, then transfer to an airtight container.

→ What dipping sauces pair well with these nuggets?

Barbecue sauce, ranch dressing, or a spicy mayo are all great options to enjoy with these nuggets.

→ How do I make these vegan?

To make these nuggets vegan, replace the egg with a flax egg (1 tbsp flaxseed meal mixed with 2.5 tbsp water) and use nutritional yeast instead of Parmesan.

→ Can I use frozen cauliflower instead?

Absolutely! Just make sure to thaw it completely and drain any excess water before mixing with other ingredients.