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Broccoli Cauliflower Nuggets
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5 from 1 vote

Broccoli Cauliflower Nuggets

These are some delightful little vegetarian nuggets to please kids and adults. Serve with an organic ketchup, marinara or even a yogurt dip. Makes 25-27 nuggets. Easily double recipe if you need to make a big batch. You can freeze extra too. Defrost in fridge overnight a short reheat in the microwave.
Prep Time30 minutes
Cook Time16 minutes
Total Time46 minutes
Course: Side Dish
Cuisine: Vegetarian
Keyword: broccoli, cauliflower, vegetarian
Servings: 5
Calories: 192kcal
Author: Katia

Ingredients

  • 1/2 bunch of broccoli washed and cut into small florets (about 3/4 lb after stems cut off)
  • 1/2 head cauliflower washed and cut into small florets (about 3/4 lb)
  • 3/4 cup panko breadcrumbs
  • 1 cup sharp cheddar cheese shredded (other preferred orange or white cheese would be fine)
  • 2 tsp Italian seasoning
  • 1 tsp sea salt
  • 1/2 tsp ground black pepper
  • 1/2 tsp granulated garlic
  • 2 eggs lightly whisked

Kitchen Tools Used

  • Steamer basket with pot
  • Food processor with "S" blade
  • *Large Baking sheet lined with parchment paper in baking
  • *Griddle or skillet if browning and pan frying
  • Olive oil to just coat griddle or skillet

Instructions

  • Boil water in pot that fits a steaming basket.
  • Place florets in steaming basket and once water boiling in pot, place basket covered over pot.
  • Steam florets for 8-12, till knife slides through a thicker floret easily. (check every minute after 8)
  • While the florets are steaming prep and gather breadcrumbs through garlic in a large mixing bowl and combine.
  • Once florets are done, remove basket from pot and set aside to cool slightly. After about 5-10 minutes add florets to food processor with "S" blade in 2 or 3 batches to quick pulse florets til mostly chopped, but not too fine. (4-5 pulses should do)
  • Preheat oven to 400 degrees or griddle at 325-350 degrees at this time (baking and skillet/griddle cooking directions below)
  • Scoop out chopped up florets onto clean kitchen towel and squeeze out excess liquid into sink.
  • Once all florets chopped in processor and squeezed out add to large mixing bowl with seasoning mix and combine well.
  • Add whisked egg to mixture and combine once more.
  • Using an approximate heaping tablespoon, form nugget sized rounds, about 2" in diameter and 1/2" thick at the most.

Baking Directions (They will not brown as much this way, as shown in picture, but it's a matter of preference)

  • Place nuggets on parchment paper lined baking sheet about an inch apart
  • Bake for 16 mins, flipping over half way through

Pan/Griddle Fry Directions

  • Place nuggets on pan just coated lightly with olive oil (I drizzle oil or griddle and spread throughout carefully with bunched paper towel)
  • Cook till lightly brown, about 8 minutes, then flip and brown other side
  • Keep cooked nuggets warm in 170 degree oven or on a plate covered with clean kitchen towel till ready to serve.

Notes

Serve with an organic ketchup or a yogurt sauce

Nutrition

Serving: 5nuggets | Calories: 192kcal | Carbohydrates: 15g | Protein: 12g | Fat: 10g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 88mg | Sodium: 742mg | Potassium: 440mg | Fiber: 4g | Sugar: 3g | Vitamin A: 715IU | Vitamin C: 82mg | Calcium: 242mg | Iron: 2mg