Veggies aren’t always a kid-favorite food, but nuggets are! If you’re looking for a great way to get the kiddos to eat more veggies, you’re at the right place!
This recipe for veggie nuggets is easy to make and today I’m going to show you how you can save time and make them ahead!
Since first sharing this recipe with my community back in 2012, these veggie nuggets continue to be a hit with many families.
Nuggets have become a staple for many families so incorporating veggies into them can be a great way to get kids to get more nutrition into their meals.
Nowadays, you can find veggies hidden in many foods; from muffins, quiches, and smoothies. And even in nugget-shaped bites in the freezer aisle. The problem? Not enough veggies per serving.
With today’s recipe for veggie nuggets, you’ll feel good about your kiddo’s nutrition and having them ready to go in the freezer for when you need them!
What Veggies to Use for Veggie Nuggets
To make veggie nuggets, you can use a variety of veggies like: cauliflower, broccoli, carrots, squash, beets, peppers, green beans, and any solid veggie you can steam and blend.
In today’s recipe, I am using a cauliflower and broccoli combination. You can keep the recipe as is or, substitute either for another vegetable; just make sure you keep the measurements the same.
Veggie Nuggets Ingredients
While you can make veggie nuggets from a variety of veggies, this recipe’s main ingredients are:
- Cauliflower
- Broccoli
- Eggs
- Bread crumbs
- Parmesan cheese
- Italian seasoning or your favorite all-purpose seasoning
- Salt and pepper
I should note that the veggies you use to make these nuggets will determine the final color of the nugget itself. Because I’m using cauliflower and broccoli, these nuggets will turn out green.
For the measurements, check the printable recipe below.
Are these Veggie Nuggets Healthy?
By baking or air-frying these nuggets, you can make them much healthier than by pan-frying them. They are also made primarily of veggies which is what matters!
How to Make Veggie Nuggets
Making veggie nuggets is simple. You’ll need to cook the veggies first and then mix them with some seasoning and a couple of binding ingredients, give them a shape, and cook them.
Here are the step-by-steps:
- Cook the veggies
Either boil, steam, or microwave your veggies until they are tender but have a slightly crisp texture.
Once cooked, run cold water over the veggies to blanch them and stop the cooking process. - Make the Mixture
In a food processor, combine the cooked veggies and pulse to lightly chop. Then process for a minute until they are combined and smooth.
Combine Ingredients
To the smooth veggies, add the eggs, breadcrumbs, Parmesan cheese, and seasoning. Process a few times to combine the ingredients. - Form Nuggets
Using a cookie scoop or with your hands, imagine you’re making meatballs, and make rounded patties. Place them on a lined baking sheet as you go. - Cook
Bake in the preheated oven, pan-fry or air-fry the nuggets. See details in the recipe card below.
How to Cook Veggies for Nuggets
You’ll need to lightly boil or steam the veggies in the microwave or steamer basket until they are soft.
Roasted veggies tend to dry out so I do not recommend using roasted vegetables for this recipe.
Can you Bake these Veggie Nuggets?
I recommend baking veggie nuggets on a lined baking sheet at 375F for approximately 15 minutes until the tops are golden and the patties are fully cooked through.
Thicker nuggets might need additional cooking time. You’ll know they need more time in the oven by opening them in half and the middle of the nugget feels “wet.”
Can you Air-Fry these Veggie Nuggets?
To air-fry veggie nuggets, simply place them inside your air fryer basket on top of the rack (if you have one). Cook at 400F for approximately 8 minutes.
If you do not have a tray or rack, simply flip the nuggets halfway through cooking.
How to Pan Fry Veggie Nuggets
Heat up a large non-stick pan over medium-high heat. Place about 2 tablespoons of oil at the bottom of the pan and heat it for about a minute. Distribute hot oil around the pan. You can also use cooking spray.
Place nuggets in the hot pan with enough room so they do not touch. Cook nuggets, about 4 minutes per side, until golden brown and crispy. Remove from pan and cook the rest of the nuggets.
Can You Make Veggie Nuggets Gluten Free
These veggie nuggets can be made gluten-free by using gluten-free breadcrumbs or substituting the breadcrumbs with quick cooking (instant) oats 1:1.
Can you Freeze Veggie Nuggets?
Veggie nuggets freeze very well and can stay frozen, in an airtight bag or container, for up to 3 months.
To freeze, place uncooked nugget scoops or patties onto a parchment lined baking sheet, and place it in the freezer.
Once they are frozen, transfer them inside a gallon zip bag, label it with cooking instructions, and store them in the freezer.
How to Cook Frozen Veggie Nuggets
Remove the number of veggie nuggets you want to cook and follow the cooking directions in the recipe below. Depending on the cooking method, you will need to add approximately 2 minutes to the cooking time.
Veggie nuggets thaw out quickly on the counter. Usually, they are nearly ready to be cooked while you preheat the oven. If you’re cooking them in a pan, wait 5 to 10 minutes for them to thaw out.
How to Pack Veggie Nuggets in a Lunchbox
These veggie nuggets are great to send in your child’s lunch because once cooked, they can be enjoyed at room temperature. They do not need to be reheated.
Cook the veggie nuggets according to the directions and place them in a lunchbox. Alternatively, if you have leftovers from dinner, heat them up in the microwave, about 45-seconds, and pack.
Related: Top 5 Lunchboxes for Kids
Some parents place them from the fridge into the lunchbox and the nuggets will come to room temperature by lunch.
Serve them with a smoothie, packed as part of a homemade lunchable or as a fun side to any of these 101 lunch ideas!
101 Packed Lunches eBook
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Veggie Nuggets
These veggie nuggets are the easiest way to get kids to eat more vegetables!
- Prep Time: 20
- Cook Time: 15
- Total Time: 35 minutes
- Yield: 24
- Cuisine: Lunch
Ingredients
- 4 cups chopped veggies: cauliflower, broccoli, carrots, etc
- 3 eggs
- ¾ cup bread crumbs*
- ½ cup grated Parmesan cheese
- 1 ½ tablespoons Italian seasoning
- ½ teaspoon salt
Instructions
For the Nuggets:
- Cook chopped veggies in a steamer basket, microwave (with some liquid), or boil them in a pot filled with water until fork tender.
- Run cold water over the cooked veggies to stop the cooking process (blanch).
- Place cooked veggies inside a food processor and pulse a few times to coarsely chop. Run the food processor continuously for about a minute, until the veggies are smooth.
- Add eggs, breadcrumbs, Parmesan cheese, and seasoning to the veggie mixture. Process the mixture with a few pulses until all the ingredients are even. If the veggie paste is too sticky, add additional bread crumbs.
- Form the nuggets with a cookie scoop or with your hands and place them on a parchment-lined baking sheet.
Oven Method:
- Preheat oven to 375F.
- Bake veggie nuggets for about 15 minutes until golden brown.
Air Fryer Method:
- Preheat air fryer for 5minutes at 400.
- Cook veggie nuggets at 400F for about 8 minutes until golden brown. Flip them halfway through if your air fryer basket does not have a tray/rack.
Pan Frying Method:
- Heat up a large non-stick pan over medium-high heat. Place about 2 tablespoons of oil at the bottom of the pan and heat it for about a minute. Distribute hot oil around the pan.
- Place veggie nuggets in the hot oil, making sure to not crowd the pan, and cook them for about 4 minutes per side, until golden brown and crispy. Remove from pan onto a plate and cook the next batch.
Notes
If you overcook your veggies, your nuggets will feel “wet.” It’s best to undercook veggies to a crisp texture. They will finish cooking in the oven/pan/air fryer.
Gluten-Free: Make these veggies gluten-free by using gluten-free bread crumbs or substituting the bread crumbs with instant/quick-cooking oats, the same amount.
Nutrition
- Serving Size: 4 nuggets
- Calories: 80
- Sugar: 1
- Sodium: 110
- Fat: 2
- Saturated Fat: 0.8
- Carbohydrates: 10
- Fiber: 2
- Protein: 5
- Cholesterol: 66
Tiffany
Is there a substitute your could recommend for egg wash? My son and I cannot have eggs.
MOMables
Tiffany, you can omit the egg wash. Enjoy!
Jody
Can you freeze these cooked?
MOMables
Yes! Simply reheat them in the microwave or the oven when you’re ready to eat.
Lucinda
Do they need to be refrigerated? My husband left them out over night after cooking them :( should I pitch them?
MOMables
while I don’t knot your kitchen temperature, I advise that leftovers are refrigerated. So sorry!
Ashley
Could you NOT steam the veggies first?? Seems like it’s just cooking it twice? Maybe that would help with them being too mushy? Anyone tried this?
Tanya
Disappointed. I really don’t think I overcooked my veggies, but the nuggets have the consistency of mashed potatoes and the flavor is just okay. My kids tried them and had a good attitude, but none of us cared for them. I may try again but steam the veggies in the microwave to be sure they’re very al dente.
Emma
I had the same problem as two others who commented – after 15 mins, the outside was barely browned and the inside was still mushy. So I cooked them for ten more mins, only to have put them back in for ANOTHER 10 mins after that. The outside ended up browning but the inside never changed, it would be steaming hot inside but the texture was still like wet dough. Not sure what went wrong. Perhaps it’s possible to overmix, like you can accidentally do in baking things like muffins, where the dough becomes too dense? I had a hard time deciding if the egg was actually cooked or still raw like the consistency made it appear. But since it was steaming hot when I cut them open after 35 mins, then I would only assume it’s thoroughly cooked. Thoughts?
MOMables
Emma, this might be because the veggies were overcooked. they need to be a bit “al dente”. I just revised the notes in the recipe. The egg was definitely cooked through. don’t worry!
MrsJennyK
I made these tonight using some shredded zucchini I had in the freezer plus some sliced potatoes that were in the fridge. I don’t know how the quantity of what I had compared to Laura’s recipe. Because of this I had to estimate the appropriate quantity of the other ingredients to get the right consistency. Even though I think I added way too much in the way of breadcrumbs, they were a big hit at dinner. next time I will make sure I taste them before putting them in the oven (raw eggs be darned) to see if I need to adjust the seasonings. I’m putting these in the kids’ lunch boxes for tomorrow!
★★★★★
MOMables
so glad these turned out ok Jenny!
Kelly
Did you cook the zucchini first? Thanks!
Brittany
I just tried making these and they did not firm up. The dough did not seem to sticky or wet or anything. I ended up cooking them for half an hour and they were still goopy. Do you have idea what I could have done wrong? I love the taste of these, but the texture was off because of something I did. But I will be trying this again!!
Kay Knott
I made these tonight, easy and delicious. Great recipe, thank you.
★★★★★
Marie
Next time you make them – could you weight the uncooked broccoli and cauliflower to give us a ballpark on the size? The cauliflower I see around here tends to be bigger than you show and brocoli smaller.
MOMables
absolutely!
Brittany
I would be interested in that too!
Roimata
What could you substitute to make these dairy free? Nutritional yeast?
MOMables
I have not tried making this dairy free. the parmesan cheese helps bind the nugget together.
Mary Jo
Is there something that could be substituted for the breadcrumbs to make these grain-free? Almond meal?
MOMables
Mary Jo, try 2-3 Tablespoons of coconut flour up to 1/4 cup. wait for it to absorb the moisture. prior to baking should be a thick paste like dough.
Lisa
Where do you get the container in the momables pic? And also the little dipping container? Does that fit there with the lid closed?
MOMables
Lisa, head over to the store tab above. They are EasyLunchboxes
Wendy
Thanks for the recipe. I’m going to replace some of the breadcrumbs with cooked quinoa. Perhaps maybe even replace all the breadcrumbs to make this gluten free.
Lori B.
Just made a double batch. For comparing… With the broccoli, cauliflower & 6 eggs in the food processor, it was over flowing. I just scooped out half of the mix into a bowl. Added 2cups of bread crumbs, 1cup cheese, seasoning & mixed it up. Then just dumped the food processor stuff into the bowl and stirred to combine. I then added breadcrumbs to resemble a dense mash potato that you can cut a strait line in. :) They taste better if they are more dense than not. Both kids LOVE them and I just called them Pizza Bites. You could really add to this recipe and change up the flavors a bit, but they are great the way they are. :) Thanks!
★★★★
MOMables
Thanks for letting us know how well these worked out for you Lori!
Angie
made these for my almost toddler…. and she LOVED them! I’ve been looking for more veggie finger foods that she can eat…. and was so glad to find this recipe :) We also ate them with some tomato and roasted red pepper soup. Perfect side :)
★★★★★
Abigail
I used a bag of Californix Mix frozen veggies and shredded parm (it’s what I had on hand) and I did have to add extra bread crumbs. My five year old LOVED them, as did I. I think I may even get my husband to eat some veggies this way, he’s my pickiest eater : )!
We re-named them Delectable Cooktables (cookie/vegetable)
MOMables
Love it Abigail!!
Shannon
What should the texture be inside? I tried one after 20 minutes because they weren’t browning after 15, and it was just a mushy texture.
MOMables
the texture is “nugget”like… hush-puppy like.
Jeni
I’ve cooked mine almost 25 minutes and they are still mushy inside. Not close to hush puppy. Any idea what I did wrong?
MOMables
cover and cook a tad longer… i know it’s hard to measure “exactly” the right amount of broccoli and cauliflower
Cari Baumbach
I told my daughter that really doesn’t like green food that they were Mike Wizowski Monsters Inc. Nuggets and she didn’t bat an eyelash at the color. We’ll be making these regularly in our home. Thanks for sharing such a fun recipe!
MOMables
Awesome!!
Margaret
These are delicious! My 4YO loved helping me make them. He not only asked for a second helping when we made them as part of dinner one evening, he even asked to have them for lunch the next day. A big hit for sure!
★★★★★
MOMables
I am so happy your 4yo loved them!! they were devoured at our house too. :)
Marija
Can’t wait to try, souds delish and hope my picky 4 year old will eat it. Do you by any chance have a recipe for a good homemade marinara sauce?
★★★★★
MOMables
Marja- this is my veggie tomato sauce. :) http://supergluemom.com/healthy-spaghetti-os-recipe/
Blessed Little Family
The eggs seem to be the binder- is that correct? We have an egg and dairy allergy in our family and I’m thinking maybe flax eggs would work well in this recipe.
MOMables
Flax eggs will work here too. :)
Kat
Are they good cold? Thinking they would be great for school lunches, but my daughter doesn’t have access to a microwave so they would be eaten cold.
MOMables
Kat, yes. You warm them up in the morning and they are meant to be eaten at room temperature.
Dawn
If they are going from freezer to lunchbox do they have to be baked for a couple minutes first?
MOMables
they don’t go to from the freezer to the lunchbox, you can freeze extras and warm – then place in lunchbox. you can also freeze them uncooked for later
Karen, WA state
If you were allergic to broccoli, what would be a good substitute (both texturally and nutritionally)? Spinach or Zucchini?
Keeley McGuire
Oh yeah, for sure making these!! Great recipe!