Crispy chicken nuggets with a veggie twist! These cauliflower chicken nuggets are simple to make, high in protein, and kid-approved.
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Why you’ll love these
These crunchy cauliflower chicken nuggets pack a hidden serving of vegetables into a classic family favorite. Each batch includes over two cups of cauliflower, mixed with lean ground chicken, parmesan, and panko for a satisfying, protein-rich bite.
They use everyday ingredients—ground chicken (or turkey), fresh cauliflower, parmesan cheese, egg, and panko breadcrumbs—so they’re nutritious, accessible, and great for picky eaters. They’re even toddler-approved.
A single batch yields about 30 nuggets, making this recipe perfect for meal prep, lunches, or freezing for quick weeknight dinners. Serve with your favorite dip—Greek yogurt honey-dijon, ranch, buffalo ranch, or creamy sriracha all pair well.
Ingredients
- Cauliflower: Fresh florets to rice finely—about 2.5 cups of florets will produce roughly 1.75–2 cups of riced cauliflower. A 12 oz. bag of florets works too, but process them in the food processor for a fine texture.
- Ground chicken: Use 1 lb ground chicken, or substitute ground turkey. You can also pulse raw chicken breast in a food processor to make your own ground chicken.
- Parmesan cheese: Adds flavor and extra protein; grated is best.
- Egg: Helps bind the mixture and provides the egg wash for breading.
- Spices: Garlic powder, onion powder, salt, and black pepper to season the nuggets.
- Panko breadcrumbs: For the crispiest coating; regular breadcrumbs can be used if needed.
- Cooking spray: A light spray of oil before baking helps the breading crisp—avocado or olive oil spray work well.
Honey Dijon dip (optional)
A simple, creamy dip that complements the nuggets—use it or substitute your favorite sauce.
- Plain Greek yogurt: Makes a high-protein creamy base.
- Dijon mustard: For tang and depth.
- Honey: Balances the mustard with sweetness; maple syrup is a substitute.
How to make cauliflower chicken nuggets
Step 1: Preheat oven to 400°F and line a baking sheet with parchment paper or a silicone mat. Add cauliflower to a food processor and pulse until very finely riced, scraping the sides as needed. You should have about 1.75–2 cups of finely riced cauliflower.
Step 2: In a large bowl, combine the riced cauliflower, ground chicken, parmesan, egg, garlic powder, onion powder, salt, and black pepper. Mix well using clean hands.
Step 3: Prepare the breading station. Whisk 2 eggs in a shallow bowl for the egg wash. On a separate plate, combine panko breadcrumbs, grated parmesan, and a pinch of salt.
Step 4: Using a spoon or small cookie scoop (1–1.5 tbsp), portion the chicken mixture and shape into nuggets. Dip each nugget into the egg wash, then coat with the breadcrumb mixture. Arrange in a single layer on the prepared baking sheet. This recipe makes about 30 nuggets.
Step 5: Lightly spray the tops of the nuggets with cooking spray and bake at 400°F for 20–25 minutes. If they are not golden brown after that time, continue baking a few more minutes until the tops are crispy.
Step 6: While the nuggets bake, whisk together Greek yogurt, Dijon mustard, and honey to taste for the honey Dijon dip.
Step 7: Flip the nuggets, spray the tops again, and bake an additional 10 minutes or until golden and crispy.
Step 8: Serve warm with the honey Dijon dip, ketchup, or your favorite sauce.
How to store
Keep leftovers in an airtight container in the refrigerator for up to 4 days. To freeze, place cooled nuggets in a freezer-safe container for up to 2 months—making a double batch is convenient for future meals.
To reheat: For the crispiest result, air fry at 350°F for 5–6 minutes. You can also reheat in the oven at 375°F for 10–12 minutes or microwave in 15–30 second increments (microwaving will soften the breading).
Variations
- Swap cauliflower for riced broccoli or sweet potato for a different vegetable base.
- Add about 1/4 cup buffalo sauce to the chicken mixture for spicy buffalo nuggets.
- Mix in Italian seasoning or fresh herbs like basil and parsley for an herby flavor.
- Pulse 1/2 cup spinach with the cauliflower for a spinach-cauliflower version.
- Omit parmesan for a dairy-free option, or use a dairy-free cheese substitute.
- Use gluten-free breadcrumbs for a gluten-free version.
More recipes for your entire family
- Cheese Chicken Nuggets
- Chicken Nuggets with Ground Chicken
- High Protein Mac and Cheese
- High Protein Pizza
- Cottage Cheese Pizza Crust
- Big Mac Sloppy Joes
- Shepherd’s Pie with Ground Turkey
Cauliflower Chicken Nuggets
Print Recipe
Ingredients
- 2.5 cups cauliflower florets (yields about 1.75–2 cups riced cauliflower)
- 1 lb ground chicken
- 1/2 cup grated parmesan cheese
- 1 egg
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp salt
- 1/4 tsp black pepper
Breading
- 2 eggs, whisked
- 1 cup panko breadcrumbs
- 1/2 cup parmesan cheese, grated
- 1/4 tsp salt
- Cooking spray
Honey Dijon dip
- 1 cup plain Greek yogurt
- 1/4 cup Dijon mustard
- 2 tbsp honey (more or less to taste)
Instructions
- Preheat oven to 400°F and line a baking sheet with parchment paper or a silicone mat.
- Rice cauliflower in a food processor until very fine. You should end up with about 1.75–2 cups.
- Combine riced cauliflower, ground chicken, parmesan, egg, garlic powder, onion powder, salt, and pepper in a large bowl. Mix thoroughly.
- Whisk 2 eggs for the egg wash. Mix panko, parmesan, and salt on a separate plate for the breading.
- Scoop 1–1.5 tbsp portions of the chicken mixture, shape into nuggets, dip in egg wash, then coat with breadcrumbs. Place on the baking sheet. Makes about 30 nuggets.
- Spray tops with cooking spray and bake 20–25 minutes. If the tops aren’t golden, bake a few more minutes.
- Mix the honey Dijon dip ingredients while nuggets bake.
- Flip nuggets, spray again, and bake an additional 10 minutes until golden and crispy. Serve with dip.
Notes
Nutrition values are based on the nuggets alone. The honey Dijon dip adds approximately 45 calories and 4 g protein per serving.
Nutrition
Nutrition information is an estimate.