In a large bowl, add the ground chicken, riced cauliflower, riced sweet potato, black pepper, onion powder, and garlic powder.A light and airy bite from the tender ground chicken meat. They are golden in color and have a crispy exterior texture from the panko breadcrumbs. These vegetable chicken nuggets are crunchy on the outside and soft on the inside. If needed use olive oil or coconut oil spray but avocado oil is better for high heat. Spray with avocado oil spray before baking.
#Veggie nugget free
Feel free to leave it out if you don’t want to use it. Onion and garlic powder give the nuggets a great flavor boost. You can substitute it with carrots, zucchini, or broccoli. Sweet potato adds a natural hint of sweetness and goes so well in this recipe. If you or your little one are not cauliflower fans, you can substitute with riced broccoli. It provides antioxidants and phytonutrients so I love adding riced cauliflower to this recipe. The panko breadcrumbs give it that extra crunch but you can also use flour or gluten-free flour as well.Įggs help bind the nuggets together, however, if there is an egg allergy, you may omit them or use applesauce as the binder.Ĭauliflower is a cruciferous vegetable that is high in fiber and B-vitamins. Use regular panko breadcrumbs or you can substitute for gluten-free panko breadcrumbs. Most of the time I make it with turkey because I think it adds more flavor. These vegetable chicken nuggets can be made with ground chicken or ground turkey. For those of you who are gluten-free, substitute for gluten-free panko breadcrumbs.This recipe can be made in the oven, stovetop, or in the air fryer.
This is a great way to use leftover veggies
Kid: Serve with honey-mustard sauce, ketchup, or other favorite dip. Coat each veggie nuggets with breadcrumbs.Īdult: Heat oil in a skillet on medium high heat until it sizzles when sprinkled with water droplets.Īdult: Arrange nuggets in skillet and cook about 4 minutes each side, or until golden brown and crispy. Kid: Place remaining 1/4 cup breadcrumbs in a shallow dish. Flatten slightly into round discs about 1/2-inch thick. Together: Form mixture into balls, about a tablespoon each (I use a cookie scoop). If it’s too crumbly, add water one teaspoon at a time until you achieve the desired consistency. Together: Place shredded carrots, steamed broccoli, garlic, eggs, 1 cup of the breadcrumbs, cheese, onion powder, and black pepper in food processor and pulse for 15 seconds or until well combined. Kid: Steam broccoli in the microwave for two minutes or until tender.
The reaction occurs between the protein and sugar in the food (even foods that aren’t sweet still have a little bit of sugar) and it changes the color and flavor of the food. Just add completely dry bread to a food processor, pulse until the pieces turn to crumbs, and add salt and Italian seasoning to taste.įood for Thought: Have you ever wondered how foods get that appealing golden brown color? It’s because of a chemical reaction known as the “Maillard reaction” that occurs when ingredients are exposed to heat. Kids love the finger food aspect of this meal and its “dippability,” of course! This recipe comes to us from Sally of Real Mom Nutrition.Ĭooking Tip of the Week: You can make your own seasoned breadcrumbs with stale bread.
This fun recipe is a great way to help kids learn to enjoy veggies they might not otherwise want to try.
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