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Cheesy Cauliflower Nuggets Recipe

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4.4 from 14 reviews

These Cheesy Cauliflower Nuggets are a delicious and kid-friendly finger food that combines cooked rice, tender cauliflower, and melted cheddar cheese. Naturally gluten-free, they make a perfect healthy side dish or snack that is easy to prepare and bake to golden perfection.

Ingredients

Main Ingredients

  • 1 cup cooked rice (white or brown)
  • 3 cups cauliflower florets (fresh or frozen, about half a medium head)
  • 1 egg
  • 1 egg white
  • 3/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1 cup grated cheddar cheese
  • 3/4 teaspoon salt (or to taste)

Instructions

  1. Preheat Oven: Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper for easy cleanup.
  2. Steam Cauliflower: Bring a pot of water to a boil with a steamer basket. Add the cauliflower florets and steam for 5 minutes until tender. Transfer cauliflower to a strainer and rinse with cold water to stop cooking. Let drain well and press with a spoon to remove excess water.
  3. Process Cauliflower: Pulse the steamed cauliflower in a food processor with the “S” blade until finely chopped but not pureed, retaining some texture. Alternatively, finely chop by hand or mash slightly. Place cauliflower in a clean towel or paper towels, wrap and press to extract as much moisture as possible.
  4. Mix Ingredients: In a large bowl, combine the drained cauliflower, cooked rice, egg, egg white, garlic powder, onion powder, grated cheddar cheese, and salt. Mix thoroughly until the mixture comes together.
  5. Form Nuggets: Using a heaping tablespoon or small cookie scoop, scoop out the mixture and shape into nuggets with your hands. The mixture will be soft, which is normal, but they will bake well and taste delicious.
  6. Bake Nuggets: Arrange the nuggets on the prepared baking sheet. Bake for 7 minutes, then flip each nugget and gently press down to slightly flatten them. Return to the oven and bake for an additional 7 minutes until golden and cooked through.
  7. Cool & Serve: Remove the nuggets from the oven and allow them to cool for about 5 minutes. Serve warm with your favorite dipping sauce or as a healthy side dish.

Notes

  • Pressing the cauliflower well is key to avoid soggy nuggets.
  • You can use brown rice for added fiber and a nuttier flavor.
  • Keeps well refrigerated for up to 3 days and reheats nicely in the oven or air fryer.
  • Serve with ketchup, ranch, or your preferred dipping sauces.
  • To make vegan, substitute eggs with a flax or chia egg and use dairy-free cheese.

Find it online: https://yumntasty.com/cheesy-cauliflower-nuggets-recipe/