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4.84 from 6 votes

Cheesy Cauliflower Nuggets

These Cheesy Cauliflower Nuggets are delicious, easy to make, and kids love them! The perfect blend of rice, cheese and oodles of cauliflower they are naturally gluten-free and the perfect finger food for any meal!
Prep Time10 mins
Cook Time15 mins
Course: Side Dish
Cuisine: American
Keyword: cauliflower recipes, gluten free, healthy nuggets, vegetable recipes for kids
Servings: 24 nuggets
Calories: 34kcal


  • 1 cups cooked rice I used white but brown would work too
  • 3 cups cauliflower florets fresh or frozen (about half m medium head of cauliflower)
  • 1 egg
  • 1 egg white
  • 3/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1 cup grated cheddar cheese
  • 3/4 teaspoon salt or to taste


  • Preheat oven to 400℉ and line a large baking sheet with parchment paper for easy clean up.
  • Bring a pot with a steamer basket to a boil. Add cauliflower and steam for 5 minutes. When done cooking, transfer to a strainer and rinse with cold water to stop the cooking process. Let cauliflower drain very well and press down on it with the back of a spoon to help draw out extra water.
  • Run cauliflower through your food processor with your “S” blade until finely chop. Alternatively, you can finely chop the cooked cauliflower by hand, pulse it in a blender or mash it with a potato masher.
  • Add chopped cauliflower to a large bowl with remaining ingredients. Mix well.
  • Using a heaping tablespoon or small cookie scoop, portion the mixture into your hand and form a nugget. The mixture will soft and this is normal, but just luckily they will taste great no matter how they look! Place nuggets onto the prepared baking sheet.
  • Bake for 7 minute. Flip, and press down gently on each nugget to flatten them a bit. Return to oven a bake for 7 more minutes.
  • Remove from oven and let cool for about 5 minutes before enjoying warm with your favorite dipping sauce or as a side to any meal.


Serving: 1nugget | Calories: 34kcal | Carbohydrates: 3g | Protein: 2g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 12mg | Sodium: 110mg | Potassium: 49mg | Fiber: 1g | Sugar: 1g | Vitamin A: 57IU | Vitamin C: 6mg | Calcium: 38mg | Iron: 1mg