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Cauliflower nuggets offer a creative twist on traditional chicken nuggets. This healthy version combines tender cauliflower with flavorful cheeses and carefully chosen spices, all baked to golden perfection for a lighter yet equally crispy result.
I discovered this recipe at a parent-child cooking workshop, and it has become a staple in my household. Even those skeptical of vegetables can't resist these golden bites.
Key Ingredients
- 1 small cauliflower: Fresh or frozen, depending on availability
- 30g breadcrumbs: Fine texture for better coating
- 30g Parmesan: Freshly grated for maximum flavor
- 70g shredded mozzarella: Well-drained to prevent excess moisture
- 1/2 onion: Yellow or white, finely diced
- 1 tablespoon flour: For binding
- Fresh parsley: For flavor and color
- 1/2 teaspoon chili or paprika: Adjust to taste
- 1/3 teaspoon curry powder: For subtle warmth
- Neutral oil: For cooking
- Salt and pepper: To taste
Preparation Method
- 1. Preparing the Cauliflower
- - Preheat oven to 400°F (200°C) with fan
- Cut fresh cauliflower into florets, removing stems
- For frozen cauliflower, boil directly without thawing
- Cook until tender when pierced
- Drain thoroughly and press gently to remove excess water - 2. Preparing Other Ingredients
- - Finely dice the onion
- Chop parsley
- Grate Parmesan if whole
- Measure out spices - 3. Making the Mixture
- - Mash cauliflower in a large bowl
- Maintain some texture
- Mix in diced onion and parsley
- Add breadcrumbs, flour, and cheeses
- Season with spices, salt, and pepper
- Combine gently until uniform
I typically make a double batch on Sundays. They're perfect for next-day lunchboxes and stay crispy even when cold.
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Sauce Pairings
These nuggets pair wonderfully with various dips. A personal favorite combines Greek yogurt with fresh herbs and lemon juice. For children, homemade ketchup remains a classic choice.
Storage Tips
Store nuggets in an airtight container for up to 3 days in the refrigerator. Reheat at 350°F (180°C) for 5-7 minutes to maintain crispiness.
Quick Version
For a time-saving variation, use pre-cut frozen cauliflower florets. This significantly reduces preparation time without compromising the final result.
These cauliflower nuggets perfectly balance healthy eating with satisfying flavor. Experience shows that thorough draining and generous seasoning are crucial for success. This recipe demonstrates how simple ingredients can transform into a family-friendly dish.
Frequently Asked Questions
- → How do I make them extra crispy?
- To keep them crunchy, make sure the cauliflower is well-drained after steaming. You can also add a bit more breadcrumbs if the mix feels too wet.
- → Can I prep them ahead of time?
- Absolutely! Shape them and store in the fridge for up to a day. Reheat in the oven at 350°F for 5-7 minutes when you're ready to eat.
- → What dipping sauce goes best with these bites?
- They're amazing with a herbed yogurt dip, homemade BBQ sauce, or a light curry sauce. Pair them with a side of fresh salad for a complete meal.
- → Is freezing an option for these bites?
- Yes! Freeze them raw on a tray before transferring to a freezer bag. Bake them straight from frozen, just add 5-7 extra minutes to the cook time.
- → What can I use instead of cheese?
- You can swap the cheese out for just parmesan, only mozzarella, or even shredded cheddar. Keep the total amount of cheese the same for the right consistency.