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Home > Recipes > Cauliflower nuggets

Cauliflower nuggets

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Preparation time: 10 minutes
Cooking time: 20 minutes
Makes: 24
 
Vegetarian
,
Nut free
  • 0.25 serves of vegetables per 
  • nugget
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Ingredients

½ head of cauliflower, chopped
1 egg
1¼ cup dry wholemeal breadcrumbs
1 tsp dried thyme
½ tsp celery salt
1 cup reduced-fat tasty cheese, grated
Olive oil

Savvy swaps

You can swap:

Dried thyme
Fresh thyme or dried oregano
Celery salt
Table salt

Tips

  • Cauliflower provides Vitamin C. Vitamin C supports your immune system. 
  • Wholemeal bread provides a fibre boost. Fibre is good for your gut. 
  • Enjoy reduced fat types of milk, yoghurt and cheese for everyone over the age of 2. 

  • The whole cauliflower including the stems can be used. 
  • Use the other half of the cauliflower to make our Cauliflower and barley salad or make double the nugget recipe and freeze leftovers. The raw or cooked nuggets can be frozen for up to two months.             

  • You can make your own breadcrumbs by blending or grating leftover bread crusts. 
  • To save money, buy cauliflower when it is in season or on special. 
  • A refillable oil sprayer is handy in the kitchen and is cheaper than packaged oil sprays.  

Method

Step 1
Preheat oven to 180°C. Line a baking tray with paper.

Step 2
Steam the cauliflower for 5 minutes until tender. Drain thoroughly and dry with paper towel.

Step 3
Add all ingredients to a food processor. Process for 10 seconds or until the mixture combines.

Step 4
Form into 24 heaped teaspoon sized nuggets. Place on the baking tray. Spray with olive oil. Bake for 10 minutes.

Step 5
Turn and spray with olive oil and bake for a further 10 minutes or until golden brown.

Serving suggestion: Serve with our tzatziki for dipping.

Tips

  • Cauliflower provides Vitamin C. Vitamin C supports your immune system. 
  • Wholemeal bread provides a fibre boost. Fibre is good for your gut. 
  • Enjoy reduced fat types of milk, yoghurt and cheese for everyone over the age of 2. 

  • The whole cauliflower including the stems can be used. 
  • Use the other half of the cauliflower to make our Cauliflower and barley salad or make double the nugget recipe and freeze leftovers. The raw or cooked nuggets can be frozen for up to two months.             

  • You can make your own breadcrumbs by blending or grating leftover bread crusts. 
  • To save money, buy cauliflower when it is in season or on special. 
  • A refillable oil sprayer is handy in the kitchen and is cheaper than packaged oil sprays.  

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© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

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