Description
These Baked Cauliflower Chicken Nuggets are a healthier twist on classic chicken nuggets, combining ground chicken and riced cauliflower for a nutritious, crispy snack or meal. Gluten-free options are easy to incorporate, and baking instead of frying keeps them light yet flavorful.
Ingredients
Cauliflower Chicken Mixture
- 1 cup riced cauliflower, fresh or thawed frozen
- 1 pound ground chicken (dark meat recommended) or ground turkey
- ¾ teaspoon salt
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon paprika
- 1 large egg
Coating
- 1 ½ cups Panko breadcrumbs (use gluten free breadcrumbs if needed)
Instructions
- Preheat Oven and Prepare Baking Sheet: Preheat your oven to 400°F (200°C) and lightly grease a large baking sheet to prevent sticking.
- Combine Ingredients: In a food processor, pulse together riced cauliflower, ground chicken or turkey, salt, garlic powder, onion powder, and paprika until well combined. Alternatively, mix in a bowl, but using a processor helps blend the cauliflower smoothly into the meat for a nugget-like texture.
- Form Nuggets: Use a small cookie scoop or a heaping tablespoon to portion out the mixture. With slightly wet hands to prevent sticking, shape each portion into nugget shapes. Set the formed nuggets aside on a plate.
- Prepare Egg Wash and Breadcrumbs: Crack the egg into a small bowl and whisk it. Pour breadcrumbs into another bowl. These help create a crispy coating.
- Coat Nuggets: Dip each nugget first into the whisked egg, then roll thoroughly in the breadcrumbs to coat all sides. This ensures the breadcrumbs stick well.
- Arrange and Bake: Place the breaded nuggets on the prepared baking sheet spaced evenly apart. Bake in the preheated oven for 15-16 minutes, flipping the nuggets at the 10-minute mark to ensure even cooking and browning.
- Serve or Store: Enjoy the nuggets warm with your favorite dipping sauce. If storing, let nuggets cool completely, then place them in an airtight container in the refrigerator for up to 3 days or freeze for up to one month.
Notes
- For reheating, thaw frozen nuggets first. Warm them in a 400°F oven or toaster oven for 5–10 minutes until heated through and crispy. Nuggets don’t reheat well straight from frozen.
- Using a food processor to blend the mixture results in a better, more nugget-like texture by melting the cauliflower into the meat.
- You can substitute ground turkey for ground chicken for a leaner option.
- Use gluten free breadcrumbs for a gluten-free version.
- Prep Time: 15 minutes
- Cook Time: 16 minutes
- Category: Snack
- Method: Baking
- Cuisine: American
