Tag Archives for " cauliflower "

4 how to make cauliflower rice

How to Make Cauliflower Rice

Do you know how to make cauliflower rice? If you don’t, don’t worry. You are going to see how easy it is to make!

Cauliflower rice is a great substitute for anything you’d use regular rice for. It’s great for fried rice and our cheesy veggie rice, and it’s perfect for a grain-free school lunch!

I’ll show you how it’s done in this video.

Continue reading

5 healthy school lunch idea: teriyaki chicken lunch bowls

Teriyaki Chicken Lunch Bowls

Looking to make your favorite take out recipe at home? Our Teriyaki Chicken Lunch Bowls are a quick and delicious way to do just that.
healthy school lunch idea: teriyaki chicken lunch bowls

If you like the convenience and flavors of take-out, you are going to love this quick teriyaki chicken recipe.

Quick and easy skillet recipes are my kind of meals and this teriyaki chicken is no different.  A 30 minute marinade for the chicken is the key to bringing together the flavors of this favorite take out meal.  In a large skillet you’ll cook the chicken for about three minutes on each side.

Related: Top 5 Lunchboxes We’ve Tested

The flavorful marinade, then becomes the sauce after reducing for a few minutes, after the chicken has finished.  Serve on top of cauliflower rice, or steamed rice and garnish with green onions.  There you have it!  A quick dinner, that’s even better than take out!

The recipe is family sized so it’s perfect for dinner or as a thermos lunch. Check out how easy this recipe is to make!

Of course we all know how much better Teriyaki Chicken is the next day, making leftovers the perfect thermos lunch.

For more quick, delicious recipes like this one, check out my Cauliflower Shrimp Fried Rice recipe or our meal plans.

Quick and easy skillet recipes are my kind of meals and this teriyaki chicken is no different.Teriyaki Chicken Lunch Bowls

healthy school lunch idea: teriyaki chicken lunch bowls
  • Author: MOMables.com
  • Yield: 4 1x


  • 1 1/2 pounds boneless, skinless chicken breasts or thighs
  • ¼ cup brown sugar, honey, or coconut palm sugar
  • ½ cup coconut aminos, soy sauce, or Braggs
  • ¼ cup water
  • 1 small garlic clove, grated
  • 1 teaspoon grated fresh ginger
  • Oil, for pan frying Green onions, optional
  • Rice, optional


  1. Pound chicken breasts or thighs to 1/4 inch thin by starting in the middle and working out to the edges.
  2. In a medium bowl, whisk to combine brown sugar, coconut aminos, water, grated garlic, and ginger.
  3. Place chicken inside a glass container or large gallon zip bag and transfer sauce into container. Mix chicken and sauce over a few times to combine.
  4. Marinade chicken for 30 minutes to 2 hours (even overnight for a strong flavor).
  5. In a large skillet over medium heat, heat enough oil to cover the bottom of the pan.
  6. Begin to cook chicken, about 3 minutes in each side, and remove from pan.
  7. Repeat process with remaining chicken if the pan is too small.
  8. Once the chicken is cooked, pour contents of zip bag into the pan.
  9. Bring sauce to a boil, reduce heat, and simmer for a couple of minutes.
  10. Bring chicken back into the pan, toss to combine into sauce, and turn off heat.
  11. Serve over steamed rice or cauliflower rice and garnish with green onions, optional.


  • Serving Size: 1 Bowl
  • Calories: 215
  • Sugar: 18g
  • Sodium: 1065g
  • Fat: 9.1g
  • Saturated Fat: 1/6g
  • Trans Fat: 0g
  • Carbohydrates: 19.7g
  • Protein: 14.9g
48 easy veggie nuggets kids will love - who knew broccoli was this much fun!

Veggie Nuggets Recipe

Goodbye processed nuggets. Hello veggies for picky eaters. 

Easy Veggie Nuggets MOMables.com perfect for the lunchbox!

Having been around my fair share of kiddos, I’ve found that even the pickiest eaters seem to like “nuggets”. They are an American kid food staple. Unfortunately, most of these nuggets are highly processed, and have very little nutritional value.

Why feed our kids food empty of nutrition? I like that you can make these for dinner and recruit your little ones to help shape or bread the nuggets. In addition, they are perfect for the lunchbox since they are just fine at room temperature. If you need more lunchbox ideas, click here. We’ll email you some. 

Related: Top 5 Lunchboxes We’ve Tested

Today I am going to be sharing a recipe for nuggets with you. I apologize in advance for them not being shaped like dinosaurs, but instead they are packed full of veggies and fresh ingredients. I used a cookie scoop to shape them but you could easily make them with your hands.


To make them, you start with ½ large cauliflower and 1 broccoli crown.


Boil your cauliflower and broccoli together, until they are cooked and soft (about 10 minutes).

Remove from water and rinse in cold water to stop the cooking process.

Place cauliflower and broccoli inside a food processor and process for a minute or two, until it’s thoroughly combined.


Add eggs, breadcrumbs, Parmesan cheese and seasoning to the veggie mixture. Process a few pulses until evenly combined. If veggie paste is too sticky, add additional bread crumbs. This will vary based on the size of your broccoli and cauliflower heads.

Using a cookie scoop (you can use a 1 or 2 Tablespoon cookie scoop, depending on how big you want your nuggets to be), place veggie nugget scoops onto a parchment line baking sheet.

Bake for about 15 minutes, or until golden brown.


Once they are cooked, they look like little macaroons. My kids liked to dip theirs in marinara sauce.

These also freeze very well. All you do is place uncooked nugget scoops onto a baking sheet, and place them in the freezer. Once they are frozen, you can store them in a gallon freezer bag. On busy nights, pull them out of the freezer, preheat oven, and bake an additional 2-3 minutes. These veggie nuggets are great to send in your child’s lunch.

Veggie Nuggets

easy veggie nuggets kids will love - who knew broccoli was this much fun!
  • Author: MOMables
  • Cuisine: Lunch


  • 1 1/2 cups cauliflower
  • 2 cups broccoli florets
  • 3 eggs
  • 3/4 cup bread crumbs
  • 1/2 cup grated Parmesan cheese
  • 2 teaspoons Italian seasoning
  • Salt and pepper, to taste


  1. Preheat oven to 375°F.
  2. In the microwave, lightly steam veggies. Or, boil your cauliflower and broccoli until they are cooked and still slightly crispy. Remove from water and rise in cold water to stop cooking process.
  3. Place cauliflower and broccoli florets inside a food processor. Process for a minute or two until it’s thoroughly combined.
  4. Add eggs, breadcrumbs, Parmesan cheese and seasoning to veggie mixture. Process a few pulses until evenly combined. If veggie paste is too sticky, add additional bread crumbs. This will vary based on the size of your broccoli and cauliflower heads.
  5. Using a cookie scoop, place veggie nugget scoops onto a parchment lined baking sheet. Bake for about 15 minutes until golden brown.


Some people have complained that the nuggets seem undercooked even when baked at a longer time. This is because veggies were overcooked when boiled. They need to be cooked but still slightly crispy, not soft.

To freeze: Place uncooked nugget scoops on a baking sheet. Once frozen, transfer to a freezer bag. To bake again, preheat oven and add 2-3 minutes to baking time.


17 Gluten- and Grain-Free Cauliflower Pizza Crust

Need a delicious gluten- and grain-free pizza option? 

Gluten and Grain Free Pizza Dough MOMables

Cauliflower pizza crusts are the perfect way to get your kids to eat an extra serving of veggies or to make one of their favorites grain-free.

My daughter loves our Cauliflower Crust Lunch Box Pizza recipe. It’s one of her favorite things to find in her lunch, and for me, it’s a perfect and delicious way to sneak in veggies for my entire family!

Eat them for dinner, pack them for lunch, or enjoy as an after-school snack.

Related: Top 5 Lunchboxes We’ve Tested


Gluten- and Grain-Free Cauliflower Crust Mini Pizzas

Yields about 5 individual pizzas.

  • Author: MOMables
  • Cuisine: Lunch


Crust Ingredients:

  • 1 head cauliflower, cleaned, and chopped into florets
  • 1 large egg, beaten
  • 1/2 teaspoon garlic salt with parsley
  • 2 teaspoons Zatarain’s Big & Zesty Garlic & Herb seasoning
  • 3/4 cup shredded mozzarella cheese


  • 34 tablespoons pizza sauce
  • 1/2 cup shredded mozzarella cheese
  • Optional toppings: pepperoni, sausage, peppers, etc.


  1. Preheat the oven to 400F, and line baking sheet with parchment paper. Set aside.
  2. Place the cauliflower into a food processor, and process to a flour-like texture.
  3. Place the cauliflower in a large microwavable bowl, and cook on high for 5 minutes.
  4. Remove from the microwave. Add the egg, seasonings, and cheese. Mix well, until it resembles a batter-like mixture.
  5. Divide the batter into five equal parts.
  6. On the baking sheet, form the mixture into pizza crusts (in this case, heart shapes) (At this step, you can continue or freeze formed pizza crusts for later.)
  7. Lightly coat each crust with cooking spray, and bake in the oven for 15 to 20 minutes, until the crusts begin to brown.
  8. Remove from the oven, and top with the sauce, cheese, and toppings of choice.
  9. Return to the oven, and broil until the cheese is melted.


1 Sneaky Cauliflower Crunch Salad - MOMables.com

Sneaky Cauliflower Crunch Salad

Want a versatile dish that is easy to make and healthy all at the same time?

Sneaky Cauliflower Crunch Salad - MOMables.comCold pasta salads are a summer must at my house. Perfect for a get-together, as a side dish for something hot off the grill, and (my personal favorite) in the lunch box!

Related: Top 5 Lunchboxes We’ve Tested

Cauliflower has always been one of my favorite vegetables; this low-calorie veggie is an excellent source of vitamins C and K, as well as antioxidants and fiber.

If you have picky eaters, it’s easy to sneak in because it’s crunchy, doesn’t have a strong flavor, and it’s not green!

I’ve been making this particular pasta salad since I was a teenager because it was easy to make with my then-limited kitchen skills. The concept is similar to that of macaroni and potato salad; it has simple ingredients and is always more delicious after being chilled for at least 2 hours.

I even make a gluten-free version of this recipe now, using corn or quinoa noodles. It’s easily adaptable to meet your gluten-free needs.

Sneaky Cauliflower Crunch Salad

Sneaky Cauliflower Crunch Salad - MOMables.com

This recipe yields approximately 10 to 12 half-cup servings.

  • Author: MOMables
  • Cuisine: Sides


  • 2 cups uncooked macaroni noodles or noodle of choice
  • 2 cups diced cauliflower pieces, about 1/2-inch bites
  • 1 large carrot, grated
  • 1/2 cup mayonnaise or whipped salad dressing
  • 1 cup canned, drained sweet peas or frozen sweet peas, thawed
  • 2 tablespoons Zatarain’s Big & Zesty Garlic & Herb Creole Seasoning, or other Italian Herb Seasoning
  • Optional add-ins: crispy bacon pieces, diced ham, diced sweet red pepper


  1. Cook the pasta per the package directions. Rinse, cool, and set aside.
  2. In a large bowl, mix together the noodles, cauliflower, and carrot.
  3. Add the mayonnaise, and mix until the noodles and vegetables are coated.
  4. Add in the peas and seasonings, then lightly mix once more. Add optional ingredients, if using.
  5. Cover and refrigerate for approximately 2 hours. Serve.