Cauliflower Nuggets Recipe

Cauliflower Nuggets Recipe

How To Make Cauliflower Nuggets

These unique cauliflower nuggets are made with tender cauliflower florets, crusted in a parmesan bread crumb, then baked till’ golden brown.

Preparation: 10 minutes
Cooking: 20 minutes
Total: 30 minutes

Serves:

Ingredients

  • olive oil spray
  • 30cauliflower florets,(24 oz)
  • 3large eggs
  • cupswhole wheat bread crumbs,finely ground
  • cupparmesan cheese,fresh, grated
  • ½tspkosher salt
  • black pepper,to taste

Instructions

  1. Preheat the oven to 450 degrees F. Spray the large rimmed baking sheet with olive oil.

  2. In a shallow bowl, beat the eggs. In another shallow bowl, combine the breadcrumbs, Parmesan, salt, and pepper. Set half of the breadcrumb mixture aside in a separate bowl.

  3. Designate one hand as the “wet hand” (for the eggs) and one as the “dry hand” (for the breadcrumbs).

  4. Using the wet hand, drop some cauliflower pieces into the egg mixture and coat them evenly. Shake off any excess egg, then drop the coated pieces into the breadcrumb mixture.

  5. Using the dry hand, sprinkle some breadcrumbs on top, then roll them around until evenly coated.

  6. Transfer the coated pieces to the prepared baking sheet and repeat with the rest of the cauliflower.

  7. Spray the top of the cauliflower pieces with a light coating of oil.

  8. Bake for about 20 minutes, until the pieces can easily be pierced with a fork, flipping the pieces over halfway through.

  9. Serve warm, and enjoy!

Nutrition

  • Calories: 954.38kcal
  • Fat: 18.73g
  • Saturated Fat: 6.98g
  • Trans Fat: 0.01g
  • Monounsaturated Fat: 6.11g
  • Polyunsaturated Fat: 2.46g
  • Carbohydrates: 168.52g
  • Fiber: 62.09g
  • Sugar: 57.77g
  • Protein: 66.48g
  • Cholesterol: 98.62mg
  • Sodium: 1354.55mg
  • Calcium: 839.81mg
  • Potassium: 8996.51mg
  • Iron: 14.84mg
  • Vitamin A: 59.53µg
  • Vitamin C: 1417.08mg
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