becky
This post may contain affiliate links. Please read the disclosure policy to learn more.
Thank you for supporting this blog!
Original post published February 24th, 2019. Post last updated on March 25th, 2021.
I don’t usually post savory recipes, but this one was too good not to share! These easy baked veggie nuggets are perfect for lunchtime or snack time, and they satisfy a fast food craving while actually being perfectly healthy.
While creating this recipe, I looked at dozens of vegetable nugget recipes for inspiration. Many of these call for broccoli, but I used riced cauliflower as the base for my nuggets instead.
Any combination of fresh or frozen vegetables will work in this recipe, making this a great way to clean out the vegetable drawer, or use up those “odds and ends” that aren’t quite enough for a full meal. And, not only can you change up the vegetables in this recipe to suit any allergies or food preferences, but it can easily be made gluten free, dairy free, or vegan with a few simple substitutions.
Gluten Free, Dairy Free, and Vegan Substitutions
To make it gluten free:
Instead of white flour, sub in oat, buckwheat, or coconut flour. Almond flour will also work well, as will your favorite measure for measure gluten free flour blend (I usually use this one by King Arthur.) To coat, toss the nuggets in gluten free breadcrumbs, crushed potato chips, or crushed gluten free cereal.
To make it dairy free/vegan:
Omit the parmesan cheese, or substitute a dairy free cheese such as Daiya. For vegans, use a flax egg instead of eggs and egg whites, or brush your nuggets in olive oil before rolling in breadcrumbs.
Baked Veggie Nuggets Tips and Tricks
Broccoli, spinach, sweet potatoes, celery, peppers, parsnips, beetroot, or edamame could all work well in this recipe. You’ll want to avoid vegetables such as tomatoes, squash, and others with a high water content; these will make the nuggets too watery. If using frozen vegetables, be sure to drain thoroughly to get rid of as much water as possible.
Other cheeses would be great in these veggie nuggets! Try making them with cheddar, pepper jack, parmigiano-reggiano, or whatever else you happen to have on hand.
Serve your baked veggie nuggets with sriracha ketchup, hot honey, ranch dressing, guacamole, hummus, or Greek yogurt with a bit of lemon and dill. They’re also crispy and delicious without any dipping sauce at all!
More savory vegetarian recipes you might enjoy:
Buffalo Cauliflower Pizza
Pithivier with Mushrooms, Leeks, and Potatoes
Puff Pastry Hand Pies with Blue Cheese and Walnuts
And if you make these, or any of my recipes, don’t forget to tag me @bastecutfold or use the hashtag #bastecutfold on Instagram. I always love to see what you’re making!
Easy Baked Veggie Nuggets
- Total Time: 50 minutes (+ freezing time)
- Yield: 50 nuggets 1x
- Diet: Vegetarian
Description
These baked vegetable nuggets are perfect for lunchtime or snack time, and they satisfy a fast food craving while actually being perfectly healthy. Easily made vegan, dairy free, or gluten free with a few simple substitutions.
Ingredients
Vegetable Mixture:
2 russet potatoes, chopped into bite-size pieces
120 grams fresh or frozen riced cauliflower (1 cup)
120 grams fresh or frozen yellow corn kernels (1 cup)
60 grams fresh or frozen green peas (1/2 cup)
3 cloves garlic, peeled
2 carrots, peeled and grated
1/2 bunch fresh parsley, chopped
1 egg
5 tablespoons all-purpose flour (or, substitute gluten-free flour)
30 grams grated Parmesan cheese (1/4 cup)
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
1/4 teaspoon paprika
1/4 teaspoon coriander
1/4 teaspoon chili powder
Coating:
120 grams breadcrumbs (1 cup)
2 egg whites, lightly beaten
Instructions
Preparing the Vegetable Mixture:
Prepare a large baking tray with a silicone baking mat or sheet of parchment paper, and set aside.
Fill a large saucepan with water and bring to a boil on the stovetop. Add a pinch of salt.
Add chopped potatoes to boiling water. Boil until fork-tender, about 10 minutes. Use a slotted spoon to remove potatoes, and transfer to a bowl to cool.
Add cauliflower, corn, peas, and garlic cloves to the pot of boiling water, and boil for 8-10 minutes. Drain and set aside to cool.
While vegetables are boiling, add shredded carrots and parsley to a food processor and pulse until chopped into very small pieces.
Gradually add cauliflower, peas, corn, and garlic to the food processor, a few spoonfuls at a time, until all vegetable are combined and pulsed into fine pieces.
Transfer pulsed vegetable mixture into the bowl of boiled potatoes. Use a potato masher or pastry blender to mash the potatoes and vegetables until well combined, and the consistency of thick pudding or mashed potatoes.
Stir the egg into the vegetable mixture, followed by flour, cheese, salt and pepper, and all of the dried spices.
Scoop vegetable mixture onto prepared baking tray. Spread evenly across the tray, then use your hands to press it flat (should be about 1/2-inch thick).
Transfer tray to the freezer and freeze vegetable mixture for at least one hour.*
Coating and Baking the Nuggets:
Preheat oven to 425° F / 220° C. Spray a baking tray with olive oil or nonstick cooking spray and set aside until ready to use.
Remove vegetable mixture from the freezer. Use a biscuit cutter to cut into nugget shapes, or use your hands to shape into small patties. I used a 2-inch / 5-centimeter round cutter for my nuggets.
Dip each nugget into the beaten egg whites, then toss in breadcrumbs. Place nuggets on prepared baking sheet. If desired, spritz some olive oil on the nuggets to help them brown a bit more easily.
Bake nuggets for 18-20 minutes, using a spatula to flip once halfway through the bake time. Nuggets should be lightly browned on both sides.
Transfer tray to a wire cooling rack and allow nuggets to cool for a few moments before serving. Serve with ranch dressing, sriracha ketchup, lemon aioli, or hot honey.
Store leftovers in an airtight container in the refrigerator for up to three days, and reheat in the oven prior to serving. Veggie nuggets will also freeze well.
Notes
*Do NOT skip the freezing step! If you try to cut your nuggets immediately, or before they’re fully frozen, you will end up with a mushy mess. Freeze for a minimum of one hour before attempting to cut your nuggets.
This recipe makes a lot of nuggets (I ended up with about 50) which is great because they’re perfect for freezing and re-heating! Freeze nuggets in an airtight container and reheat in a toaster oven, or under the broiler in a conventional oven.
Serve veggie nuggets with any of your favorite dipping sauces, such as ketchup, sriracha, ranch dressing, bleu cheese dressing, hummus, or Greek yogurt with a bit of lemon and dill.
- Prep Time: 30 minutes
- Cook Time: 20 minutes
- Category: Savory
- Method: Oven
- Cuisine: Dinner
