Cauliflower Nuggets (Dairy Free & Gluten Free)
My friend Jennifer at Sugar Spice and Glitter recently sent me photos of a new recipe she made for Cauliflower Nuggets. They looked amazing, so I asked if she would create a version for me that is dairy free and gluten free. As always, she did not disappoint! Take it away Jennifer:
Cauliflower is such a great alternative for grains, but did you also know that it can be used to replace meat? These easy Cauliflower Nuggets are a sneaky way to get kids to eat more vegetables and take only minutes to prepare.
Now, I’m not going to pretend like these cauliflower nuggets actually taste like chicken nuggets – they don’t. However, they have the same texture – soft melt-in-your-mouth inside and golden, crunchy outside – and if you add your favorite blend and amount of spices, you will still have a delicious veggie-packed alternative to chicken nuggets. (You could even mix half cauliflower with pureed chicken if you’d prefer – check out how to do that in my homemade chicken nuggets recipe.)
Health Benefits of Cauliflower:
- Aids digestion
- Anti-inflammatory properties
- A single serving provides 77% daily recommended intake of Vitamin C (among many other vitamins and minerals).
The best part about this recipe is that you don’t feel like you are eating vegetables! You can easily serve this to your family with even more veggies on the side and get a double-dose of goodness!
Ingredients
- ½ head of cauliflower
- 1 egg
- ¾ cup gluten-free Panko breadcrumbs
- 1 cup grated cheese (sub soft tofu for dairy-free version)
- 2 teaspoons mustard powder
- 1 teaspoon paprika
- Salt and pepper, to taste
Tip: Feel free to use regular Panko breadcrumbs if gluten free is not a necessity for you.
STEP ONE: Steam the cauliflower for 5 minutes on the stovetop or in a microwave steamer. Drain the cauliflower on paper towels as you grate the cheese and prepare the other ingredients.
Tip: You could also try roasting the cauliflower instead of steaming it to enhance the flavor while still getting that perfect “nugget” texture.
STEP TWO: Preheat the oven to 350F and line a baking sheet with parchment paper or a silicone baking mat. <– Seriously one of the best inventions for the kitchen ever!
STEP THREE: Place the cauliflower in a food processor and puree until ground into tiny pieces – almost resembling quinoa.
STEP FOUR: Add the egg, cheese (or tofu) and spices. If you want to leave some of the nuggets plain you can alternatively stir in the spices later before forming the nuggets.
STEP FIVE: Place the Panko breadcrumbs in a shallow bowl or dish. Roll the cauliflower dough into tablespoon-sized balls and squish into nugget shapes. Dip them into the breadcrumbs to coat completely.
STEP SIX: Place on baking tray and repeat with remaining dough. Bake for 20 minutes, turning halfway to make each side golden.
If you like this Cauliflower Nuggets recipe, you might also love this Gluten Free & Dairy Free Barbecue Chicken Pizza with Sweet Potato Crust!
Pin this Cauliflower Nuggets recipe on Pinterest:
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