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These crispy cauliflower chicken nuggets are perfect for the whole family, but especially great for babies and toddlers! The little patties are seasoned with a mixture of spices and Parmesan cheese to make sure they’re filled with flavor. Serve them with your child’s favorite sauce and some additional veggies for a simple, satisfying meal any time!
Veggie-loaded nuggets
If your kids are like mine, they love nuggets! Kids enjoy the crunchy outside so much that you can easily incorporate a few extra veggies to make them more nutritious – just like these baked cauliflower chicken nuggets! Plus, they’re the perfect size for little hands to hold and nibble on.
By making your own crispy cauliflower nuggets at home, you can ditch the preservatives and additives, too. They’re a healthy, wholesome protein option for meals or a light snack!
For other crispy chicken nuggets, try these Air Fryer Chicken Nuggets or Pesto Chicken Bites!
Why These Nuggets are Dietitian-Approved
- Healthy alternative: Unlike prepackaged nuggets from the store, these cauliflower cheese nuggets are made with a short list of simple ingredients and no preservatives or additives. They also have fewer calories and fat while still offering extra fiber and protein.
- Great make ahead option: I love digging into my fridge or freezer to find healthy, homemade foods I can reheat for quick, nourishing meals. These little nuggets can easily be frozen for a quick main dish any time!
- Great for babies: Nuggets are a great option for BLW! These cauliflower bites have both protein and carbohydrates to give your baby the energy they need, and they can also be cut or served in different ways depending on their fine motor skills. They’re a great solid food option for babies and toddlers (and the entire family)!
Ingredient Notes
- Panko bread crumbs: Regular works but I prefer to use whole wheat for extra fiber.
- Chicken breasts: Cut the boneless skinless breasts into chunks.
- Cauliflower rice: I typically buy riced cauliflower in the frozen section of the grocery store. Allow it to thaw before adding it to the chicken nugget mixture. You can also sometimes find it in the produce section as well.
- Mashed potato: A little potato helps bind the homemade nuggets together so no egg is required.
- Parmesan cheese: Parmesan has a salty, umami flavor that makes these nuggets really satisfying.
- Seasonings: Season with garlic powder, onion powder, paprika, salt, and pepper. Skip the salt for babies.
Step-by-Step Instructions
- Preheat oven to 400° F. Place wire cooling rack over a parchment-paper or foil-lined baking sheet. Spray wire rack with olive oil spray.
- Place the breadcrumbs and 1 tablespoon of parmesan cheese in a shallow bowl or plate and stir to combine.
- Next, add the chicken, cauliflower, mashed potato, remaining parmesan cheese, garlic powder, onion powder, paprika, salt, and pepper in a food processor and blend until chicken is finely chopped and ingredients are combined.
- With moistened hands, roll 1 tablespoon of chicken mixture between your palms and flatten it into a “nugget” shape. Gently press nuggets into bread crumbs to evenly coat them.
- Place nuggets on the prepared baking sheet. Lightly spray them with olive oil spray.
- Bake for 12-15 minutes or until golden, flipping after 10 minutes. If you want your nuggets to be more golden brown, place under the broiler for 2 minutes after cooking.
Keep scrolling to the recipe card below for the full printable recipe!
RECIPE TIPS
- I typically buy riced cauliflower in the frozen section of the grocery store. Allow it to thaw before adding it to the chicken nugget mixture. You can also sometimes find it in the produce section as well.
- I diced and boiled two small potatoes for about 10-15 minutes and then mashed them before adding them to the nugget mixture.
- I used whole wheat panko breadcrumbs, which tend to have a more golden color. If you use regular panko, the nuggets will not look as brown and crispy. You can always brown the panko crumbs on a baking sheet before dipping the nuggets in for more brown and crispy nuggets.
Recipe FAQs
I do recommend it. Cauliflower doesn’t have the same starchiness as potato, which means the nuggets won’t hold together nearly as well without it. Plus, it gives them a texture that resembles traditional chicken nuggets.
Yes! Babies can certainly eat these nuggets, although I recommend skipping the salt if you’re making them for babies. For most babies and toddlers, you can serve the nuggets whole for them to pick up and grip with their palms. If your baby has developed a pincer grasp, you can cut the nuggets into small bite-sized pieces for them to pick up with their index finger and thumb.
I like the crunchy coating that the panko breadcrumbs provide, but you can certainly use regular breadcrumbs if you prefer. They just might not be quite as crispy.
Storage Guidelines
- Refrigerator: Once cooked, store the leftover nuggets in an airtight container in the fridge for 3-4 days. To reheat, you can microwave the nuggets, but it’s best to crisp them back up in the oven or air fryer at 400F until heated through.
- To freeze: If you want to preserve the chicken nuggets with cauliflower for longer, freeze the cooled nuggets on a baking tray, then transfer them to a freezer bag. Thaw them in the fridge before reheating.
- To reheat: You can microwave the nuggets, but it’s best to crisp them back up in the oven or air fryer at 400F until heated through.
Serving Suggestions
Since these cauliflower chicken nuggets contain both chicken and veggies, they’re a great balanced option! I like to offer them with extra veggies on the side for extra fiber (and to expose kids to veggies in their whole form), but they’re also great with 5 Ingredient Mac and Cheese or 4 Ingredient Pasta Salad.
Sometimes we’ll even pack them into whole-grain pita pockets with lots of veggies and sauce for make-your-own-pita night!
Dip Ideas
For kids who love dipping, serve them with their favorite dipping sauce.
Try them with any of the following (or come up with your own!):
- Low-sugar BBQ sauce
- Ketchup
- Honey mustard
- Aioli
- High protein hummus
- Ranch dressing
Recipe Variations
- Substitute broccoli: You can replace the cauliflower with riced broccoli for a nice green color.
- Change the cooking method: Try cooking the nuggets in an air fryer for an extra crispy texture.
- Make your own cauliflower rice: Use a fresh head of cauliflower and pulse the cauliflower florets in a food processor until they resemble grains of rice. Easy!
- To make gluten-free: Use gluten-free bread crumbs.
- To make dairy-free: Skip the parmesan cheese or use nutritional yeast instead.
More Veggie-Loaded Recipes
- Chickpea Veggie Patties
- Turkey Burger Sliders Recipe
- Sweet Potato Salmon Cakes
- Turkey Veggie Meatballs
Did you make this recipe? Scroll down to leave a star rating and review!
Baked Cauliflower Chicken Nuggets
Ingredients
- 3/4 cup panko bread crumbs (whole wheat or regular)
- 1 pound boneless, skinless chicken breasts, cut in chunks
- 1 cup riced cauliflower
- 1/2 cup cooked mashed potato
- 1/2 cup freshly grated parmesan cheese, reserving 1 tablespoon for breading
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon paprika
- 1/2 teaspoon salt (optional)
- 1/2 teaspoon pepper
Instructions
- Preheat oven to 400° F. Place wire cooling rack over a parchment-paper or foil-lined baking sheet. Spray wire wrack with olive oil spray.
- Place the breadcrumbs and 1 tablespoon of parmesan cheese in a shallow bowl or plate and stir to combine.
- Next, add the chicken, cauliflower, mashed potato, remaining parmesan cheese, garlic powder, onion powder, paprika, salt (if using), and pepper in a food processor and blend until chicken is finely chopped and ingredients are combined.
- With moistened hands, roll 1 tablespoon of chicken mixture between your palms and flatten it into a “nugget” shape.
- Gently press nuggets into bread crumbs to evenly coat them.
- Place nuggets on the greased cooling rack.
- Lightly spray nuggets with olive oil spray.
- Bake for 12-15 minutes or until golden, flipping after 10 minutes. If you prefer more golden brown nuggets, place them under the broiler for 2 minutes after cooking. Serve warm with your favorite dipping sauce.
Notes
- I typically buy riced cauliflower in the frozen section of the grocery store. Allow it to thaw before adding it to the chicken nugget mixture. You can also sometimes find it in the produce section as well.
- I diced and boiled two small potatoes for about 10-15 minutes and then mashed them before adding them to the nugget mixture.
- I used whole wheat panko breadcrumbs, which tend to have a more golden color. If you use regular panko, the nuggets will not look as brown and crispy. You can always brown the panko crumbs on a baking sheet before dipping the nuggets in for more brown and crispy nuggets.
- If serving these nuggets to babies, skip the salt to limit sodium.
