My cauliflower nuggets are the ultimate veggie snack—crispy, flavorful, and totally addictive. Whether you’re team baked, fried, or air-fried, these little bites deliver on crunch and flavor without the heaviness of traditional nuggets. Dip them in your favorite sauce and they’ll be gone before you know it.
This post contains helpful tips and tricks! If you’re in a rush, please use the “Jump to Recipe” above!
Who needs chicken when you have veggie nuggets?
If you think cauliflower can’t compete with classic nuggets, these cauliflower bites will change your mind. I first made these crispy “chicken” nuggets when I was deep in the baby-led weaning phase (I mean, I still technically am but you get what I mean)
I was trying to introduce new flavors and textures while still making something my husband would want to eat. Turns out, these nuggets are perfect for both. Golden and crispy on the outside, tender inside, and packed with garlicky flavor, they hit that perfect middle ground between “healthy veggie snack” and “actually craveable.” Whether you’re making them for a toddler, a snack, or just trying to switch up your usual routine, they disappear fast. Trust me—make extra.
If you love these nuggets, just wait until you try my corn nuggets and vegan buffalo cauliflower—crispy, golden, and just as irresistible!
📋 Ingredients and notes
To whip up these crispy cauliflower chicken nuggets, grab cauliflower rice, all-purpose flour, eggs, breadcrumbs, grated Parmesan (because cheese makes everything better), garlic powder, smoked paprika, black pepper, salt, and a little vegetable oil for that golden crunch. Trust me, even the pickiest eaters won’t suspect a thing!
Shruthi’s Top Tip
Pulse cauliflower just until riced; over-processing makes it too wet. Remove as much moisture as possible. Squeeze the cauliflower rice well—too much water = soggy nuggets.
- If the mixture feels too wet, add 1-2 tablespoons of extra flour or breadcrumbs to firm it up. And don’t forget to press the nuggets firmly. This helps them hold their shape during frying or baking.
- Press the breadcrumbs onto the nuggets to ensure a crisp, even coating. Then, shake off excess flour. Too much flour can cause the coating to clump instead of crisp up.
- For extra crunch, double dip. Dip in egg and breadcrumbs twice for a thicker, crispier crust.
- Use an oil sprayer for baking or air frying. A light mist helps the nuggets crisp up beautifully.
Make vegan nuggets
Swap the eggs for a flax or chia egg (1 tablespoon ground flaxseed + 2.5 tablespoons water = 1 egg), and use nutritional yeast instead of Parmesan for that savory, cheesy flavor.
When coating the nuggets, press the breadcrumbs on firmly to help them stick without the egg. For cooking, opt for baking or air-frying with a light spray of oil for crispiness.
Variations & Substitutions
- You can use fresh or frozen cauliflower rice. If using frozen, make sure to completely thaw and squeeze out excess moisture to avoid soggy nuggets.
- All-purpose flour helps bind everything together. For a gluten-free option, swap with chickpea flour, or a 1:1 gluten-free flour blend. I find that chickpea flour gives it a distinct taste but also tends to get the crispiest.
- Breadcrumbs. Panko will give you a crispier texture, while regular breadcrumbs keep it classic. Swap with gluten-free breadcrumbs if needed.
- Add ¼ cup shredded cheddar or mozzarella to the mixture for extra melty goodness.
- Vegetable oil. Canola, avocado, or olive oil are great alternatives.
- For a spicy kick, add a pinch of cayenne, red pepper flakes, or hot sauce to the mix.
📖 How to make cauliflower nuggets
Step 1:
If using fresh cauliflower, bring a large pot of water to a boil. Chop a medium cauliflower into florets. Add the florets into the boiling water, and cook for 3-4 minutes, just until fork-tender. Drain well and pat dry with a towel to remove excess moisture. Transfer the cauliflower to a food processor and pulse 8-10 times until it resembles coarse rice. Do not over-process, or it will become too wet.
Step 2:
Place the riced cauliflower in a clean kitchen towel and squeeze out as much moisture as possible. Removing excess water is key to getting nuggets that are crispy, not soggy.
Step 3:
In a large bowl, mix cauliflower rice, flour, garlic powder, smoked paprika, salt, and pepper. Stir well to combine.
Step 4:
If the mixture is too wet, add 1-2 tablespoons of flour or breadcrumbs to help bind. Use a tablespoon to form small nuggets, pressing them firmly to hold their shape.
Step 5:
In one shallow bowl, beat the eggs. In another shallow bowl, mix breadcrumbs with Parmesan cheese (if using).
Step 6:
Dip each nugget into flour first, then into beaten eggs, and finally coat with the breadcrumb mixture. Press lightly to ensure even coating.
Step 7:
Heat oil in a large skillet over medium heat. Fry nuggets in batches for 2-3 minutes per side, or until golden brown and firm. Drain on paper towels.
Step 8:
Serve warm with your favorite dipping sauce.
🍴 How to serve cauliflower bites
These nuggets basically go well with any dip—ketchup, ranch, honey mustard, BBQ sauce… you name it, they’ll dunk it!
Feeling fancy? Toss them on caesar salad, pair them with rice or quinoa, or wrap them up with lettuce and avocado for a handheld bite of greatness.
🍴Storage and reheating suggestions
Store leftover nuggets in an airtight container for up to 3 days.
Reheat in the oven at 375°F (190°C) or in an air fryer for 5–7 minutes to restore crispness.
Make a big batch and freeze! Uncooked nuggets freeze well and can be cooked straight from frozen.
Freeze uncooked nuggets on a tray, then transfer to a freezer-safe bag. Cook directly from frozen, adding 5–7 minutes to the cooking time.
🍴Healthy but delicious snacks
If you like this recipe, check out my other vegetarian snack recipes:
Veggie Pinwheels
Avocado Deviled Eggs
Vegetarian Stuffed Mushrooms
If you tried this recipe, don’t forget to comment and rate! ⭐⭐⭐⭐⭐
Cauliflower Nuggets
Ingredients
- 2 cups cauliflower rice, approximately 1 lb
- ¼ cup all-purpose flour
- ½ cup breadcrumbs
- ¼ cup grated parmesan cheese, optional
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- ½ teaspoon sea salt
- ½ teaspoon ground black pepper
- 2 large eggs, beaten
- 2 tablespoons vegetable oil, for frying or baking
Instructions
Prepare the cauliflower:
- If using frozen cauliflower rice, thaw completely and squeeze out excess moisture using a clean towel.
- If using fresh cauliflower, bring a large pot of water to a boil. Chop a medium cauliflower into florets. Add the florets into the boiling water, and cook for 3-4 minutes, just until fork-tender. Drain well and pat dry with a towel to remove excess moisture. Transfer the cauliflower to a food processor and pulse 8-10 times until it resembles coarse rice. Do not over-process, or it will become too wet.
- Place the riced cauliflower in a clean kitchen towel and squeeze out as much moisture as possible. Removing excess water is key to getting nuggets that are crispy, not soggy.
Make the nugget mixture:
- In a large bowl, mix cauliflower rice, flour, garlic powder, smoked paprika, salt, and pepper. Stir well to combine.
- If the mixture is too wet, add 1-2 tablespoons of flour or breadcrumbs to help bind. Use a tablespoon to form small nuggets, pressing them firmly to hold their shape.
Set up dredging stations and coat nuggets:
- In one shallow bowl, beat the eggs. In another shallow bowl, mix breadcrumbs with Parmesan cheese (if using)
- Dip each nugget into flour first, then into beaten eggs, and finally coat with the breadcrumb mixture. Press lightly to ensure even coating.
Cook the nuggets:
- Heat oil in a large skillet over medium heat. Fry nuggets in batches for 2-3 minutes per side, or until golden brown and firm. Drain on paper towels.
- Serve warm with your favorite dipping sauce.
Notes
- Shake off excess flour and breadcrumbs to avoid clumping.
- Add chili powder or curry powder to the seasoning for a spicy twist.
- For baking or air frying, spray the nuggets lightly with oil to enhance crispiness.
- Baking: Preheat the oven to 400°F (200°C). Arrange nuggets on a parchment-lined baking sheet and spray lightly with oil. Bake for 20 minutes, flipping halfway through.
- Air Fryer: Preheat to 375°F (190°C). Place nuggets in a single layer and air fry for 15 minutes, shaking the basket halfway.
Storage and Reheating Tips
- Store leftover nuggets in an airtight container for up to 3 days.
- Reheat in the oven at 375°F (190°C) or in an air fryer for 5–7 minutes to restore crispness.
- Freeze uncooked nuggets on a tray, then transfer to a freezer-safe bag. Cook directly from frozen, adding 5–7 minutes to the cooking time.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This recipe is so yummy! I thought you had to add breadcrumbs to the mixture, though I checked later and it was actually just for the outside. Regardless, I think the breadcrumbs made the texture even better! This recipe has too few reviews. It’s crispy on the outside and soft on the inside.
Thank you so much! I am so glad you loved it!