Description
Deliciously crispy and tender homemade veggie nuggets that are perfect for picky eaters and toddlers. This versatile recipe features hidden cauliflower and carrots blended with ground chicken (optional) for extra protein and can be tailored with additional veggies or cheese. Choose your preferred cooking method: oven-baked, air-fried, or pan-fried. These nuggets are gluten-free and can be adapted to be nut-free or egg-free, making them allergy-friendly and suitable for a variety of diets.
Ingredients
Filling
- 1/2 head cauliflower, cut into florets
- 2 carrots, cut into chunks
- 2 garlic cloves
- 1 lb ground chicken
- 1 large egg (see notes for egg-free option)
- 1/2 tsp sea salt
- 1/2 tsp onion powder
Breading
- 1 large egg (see notes for egg-free option)
- 1/2 cup almond flour (see notes for nut-free option)
- 1/2 cup arrowroot starch or tapioca starch
- 1 tsp paprika
- 1/2 tsp sea salt
- Cooking spray or oil (depending on cooking method)
Instructions
- Preheat Cooking Appliance: For oven baking, preheat the oven to 400°F. For air frying, preheat the air fryer to 390°F. Line a baking sheet with parchment paper to prevent sticking.
- Prepare Veggie Base: Add cauliflower florets, carrots, and garlic to a food processor and pulse until finely chopped to create the veggie mixture.
- Mix Filling Ingredients: In a large bowl, combine the processed veggies with ground chicken, one egg, sea salt, and onion powder. Mix thoroughly until well incorporated. Use your hands to shape the mixture into about 32 small balls, then flatten slightly.
- Prepare Breading Stations: In one shallow bowl, beat an egg. In another shallow bowl, combine almond flour, arrowroot starch, paprika, and sea salt to make the breading mixture.
- Coat Nuggets: Dip each nugget first into the beaten egg to coat, then immediately dredge it in the breading mixture until fully covered. Place the coated nuggets on the prepared baking sheet in a single layer to avoid sticking.
- Cook Nuggets – Choose Method:
- Oven-Baked: Spray the tops of nuggets with cooking spray. Bake for 10 minutes, flip, spray again, and bake another 10 minutes until golden and cooked through.
- Air Fryer: Arrange nuggets in a single layer on the air fryer basket. Spray tops with cooking spray, cook for 4 minutes, flip, spray again, and cook another 4 minutes until crispy and golden.
- Pan-Fried: Heat 1/4 inch of neutral oil in skillet over medium-high heat. Add nuggets in a single layer and pan fry 4 minutes per side until golden brown and cooked through.
- Serve: Serve warm with ketchup, honey mustard, or your favorite dipping sauce. Leftovers freeze well after cooking.
Notes
- Egg-Free Option: Substitute eggs with flax eggs or a commercial egg replacer if needed.
- Nut-Free Option: Replace almond flour with extra arrowroot starch or gluten-free breadcrumbs.
- Cooking Spray: Use oil spray or brush lightly with oil if avoiding sprays.
- Freezing: Nuggets can be frozen after cooking; reheat by baking or air frying for best texture.
- Customization: Add extra veggies or cheese to the filling for more flavor and nutrition.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Snack, Appetizer, Main
- Method: Baking
- Cuisine: American
