Keto Cauliflower Nuggets Recipe
Are you looking for a healthy alternative to chicken nuggets? Look no further than these keto cauliflower nuggets! These little snacks are not only healthy, but they are also delicious. Plus, they are easy to make.
Cauliflower nuggets are a healthy and tasty alternative to chicken nuggets. They’re perfect for a quick and easy weeknight meal, or as a party appetizer.
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Why We Love These Keto Chicken Nuggets (and you will too!)
- easy to make
- only 3.8g net carbs!
- crispy on the outside, tender on the inside
- kid-friendly
- perfect for dipping!
- great party appetizer
When you start keto, your options can feel limited. You crave the old comfort foods like pizza and burgers, but cauliflower seems to be the go-to replacement for everything at this point. But cauliflower has its limits, don’t get me wrong! However, cauliflower nuggets are one of my favorite cauliflower substitutes because they satisfy that craving for a chicken nugget.
Is cauliflower good for Keto?
Cauliflower is a very healthy vegetable with only 2g carbs per 100g serving. And cauliflower is loaded with Vitamin C, making it an excellent supplement to your diet.
What spices should I add to cauliflower nuggets?
These cauliflower nuggets are delicious with salt and pepper, but you can also add thyme, oregano, or any other of your favorite spices.
What goes well with healthy cauliflower nuggets?
These cauliflower nuggets are versatile and easy to make. Pair them with pork rinds, celery sticks and ranch or blue cheese dressing for a delicious cauliflower nugget dip.
Keto Cauliflower Nuggets Recipe Ingredients
- 1/2 cauliflower head
- 4 tablespoons coconut flour
- 3/4 cup almond flour
- 1 flaxseed egg (1 tablespoon flaxseed meal + 4 tablespoons water)
- 1 teaspoon dried parsley
- 1 teaspoon salt
- 1 teaspoon baking powder
- 1/2 teaspoon garlic powder
- 1 1/2 tablespoons olive oil
- Optional: 1 teaspoon smoked paprika
Keto Cauliflower Nuggets Recipe Instructions
- Chop the cauliflower head into florets. Cook the cauliflower in a steamer until is fork-tender.
- Let it cool for a couple of minutes and using a piece of cloth or a tea towel drain water from the cauliflower.
- Using a blender mashed the cauliflower and add to it all the ingredients except almond flour and olive oil. Some cauliflower heads could be smaller than others so the best is to start with 2-3 tablespoons of coconut flour and add the other if needed. The paste should remain sticky but firm. Also, it will depend on how well you drain the cauliflower so being able to touch the final paste is the best to be sure about how many the spoons you’ll need. End by stirring well until combine.
- Using your hands shape the paste into nuggets small ones work better because of its smooth structure. Coat each of them with almond flour.
- Set the nuggets in an oiled baking tray with one inch of space between them as they will grow a little.
- Optional: whisk 1 tbsp of olive oil with 1 tsp of smoked paprika and using a cooking brush, paint the top of them.
- Bake them at 375 degrees for 15 minutes of each side. Or until they start to get brownish.
- Keep them in the fridge, in a covered airtight container, for up to one week.
Keto Cauliflower Nuggets Recipe Nutrition
Serves 10
Calories 96, Total C 6.3g, Fiber 2.5g, Net C 3.8g, Sugars 1.7g, Fat 4.5g, Protein 2.8g
New to Keto? Check out the Keto Starter Guide!
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- What fruits are allowed on a ketogenic diet?
- Will I get “Keto Flu” and what do I do about it?
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Here’s a printable version of this Healthy Cauliflower Nugget Recipe:
Keto Cauliflower Nuggets Recipe
Ingredients
- 1/2 cauliflower head
- 4 tablespoons coconut flour
- 3/4 cup almond flour
- 1 flaxseed egg 1 tablespoon flaxseed meal + 4 tablespoons water
- 1 teaspoon dried parsley
- 1 teaspoon salt
- 1 teaspoon baking powder
- 1/2 teaspoon garlic powder
- 1 1/2 tablespoons olive oil
- Optional: 1 teaspoon smoked paprika
Instructions
- Chop the cauliflower head into florets. Cook the cauliflower in a steamer until is fork-tender.
- Let it cool for a couple of minutes and using a piece of cloth or a tea towel drain water from the cauliflower.
- Using a blender mashed the cauliflower and add to it all the ingredients except almond flour and olive oil. Some cauliflower heads could be smaller than others so the best is to start with 2-3 tablespoons of coconut flour and add the other if needed. The paste should remain sticky but firm. Also, it will depend on how well you drain the cauliflower so being able to touch the final paste is the best to be sure about how many the spoons you'll need. End by stirring well until combine.
- Using your hands shape the paste into nuggets small ones work better because of its smooth structure. Coat each of them with almond flour.
- Set the nuggets in an oiled baking tray with one inch of space between them as they will grow a little.
- Optional: whisk 1 tbsp of olive oil with 1 tsp of smoked paprika and using a cooking brush, paint the top of them.
- Bake them at 375 degrees for 15 minutes of each side. Or until they start to get brownish.
- Keep them in the fridge, in a covered airtight container, for up to one week.
