Veggie Nuggets
These veggie nuggets come together almost entirely in the food processor, are packed with 5 different vegetables plus a little cheese for extra flavor, and can be either baked or pan-fried. They're also freezer-friendly, making them perfect for meal prep!
If you know me by now, you've probably noticed that I love adding as many vegetables to my toddler meals as possible. While a lot of my nugget recipes usually pack in a veggie or two, I love that these ones actually include 5!
And while these nuggets can work really well for picky eaters, hiding veggies wasn't actually the main goal here. This recipe mostly happened because I needed to clean out the fridge and somehow ended up with a batch of very delicious vegetable nuggets.
As mentioned before, hiding veggies is definitely not the only way to go when it comes to helping toddlers enjoy vegetables. Having said that, this recipe can still be a great option for picky eaters since the veggies blend right into the nuggets.
More veggie-packed nugget recipes you might light: Sweet Potato Nuggets,
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Ingredients you'll need
- Broccoli & cauliflower: I used fresh broccoli and cauliflower and steamed them first, but frozen works too. If using frozen, simply defrost and steam in the microwave or in a steamer basket until tender.
- Carrot & zucchini: Grated and squeezed well to remove excess moisture so the nuggets don't turn soggy.
- Garlic cloves: Fresh garlic gives the best flavor, but garlic powder works perfectly fine too.
- Egg: Helps bind the mixture together. I use organic eggs whenever I can.
- Cheese: Use any grated cheese your child already likes best. It adds flavor and helps with texture. You can also skip it entirely or replace it with nutritional yeast for a dairy-free version.
- Plain or whole wheat breadcrumbs: I used organic whole wheat breadcrumbs with as few ingredients as possible and no unnecessary additives. It's honestly surprising how many breadcrumbs contain things like corn syrup and preservatives. If you can't find a simple option, rolled oats work really well too. I actually made my own breadcrumbs, but something simple like 365 Whole Foods Market Breadcrumbs is a good example of what to look for- short ingredient list, simple ingredients.
Step-by-step instructions
Here's a quick step-by-step with photos so you can see exactly how it comes together. You'll find the full printable recipe card down below.
Step 1: Start by steaming broccoli and cauliflower florets until soft. Let cool.
Step 2: Transfer to a food processor, add garlic cloves and blend until broken down.
Step 3: Add in all the remaining ingredients and pulse again until fully combined.
Step 4: Scoop out individual portions and shape into small nuggets. Then roll in breadcrumbs.
Step 1: Either pan-fry in some oil or
Step 2: brush with some oil and bake until crispy and golden for about 20 minutes.
Tips for success
- Let the steamed broccoli and cauliflower cool before blending: Steaming instead of boiling helps avoid too much water in the vegetables, which keeps the nuggets from turning mushy.
- Squeeze out as much liquid as possible from the zucchini and carrots: This is key for avoiding soggy nuggets.
- If the mixture feels too wet: Add a few extra breadcrumbs until it holds together more easily.
- Use a large enough food processor: I first tried making these in my small food processor and quickly realized it was way too full and messy. A larger one makes everything much easier.
- Save time with frozen vegetables: Frozen broccoli and cauliflower florets work really well here and make prep much quicker.
Picky eaters tip
- Smooth texture: If your child currently struggles with vegetable textures, simply blend the mixture a little longer in the food processor to make the nuggets smoother and less chunky.
- No cauliflower: You can also skip the cauliflower if needed, since it tends to have the strongest flavor out of all the vegetables in this recipe. Just use more broccoli instead.
- Dip: Serving these with a familiar dip like a yogurt dip can make them feel much more approachable for hesitant eaters.
I share more little tips like this in my How to Get My Toddlers to Eat Veggies post.
Storage
- To store: Store leftove veggie nuggets in an airtight container in the fridge for up to 3-4 days.
- To freeze: They also freeze really well. Let them cool completely first, then freeze in a single layer before transferring to a container or freezer bag.
- To reheat: Let thaw in the fridge overnight. Then pop them back into a pan, oven or microwave until warm.
FAQs
Yes- steaming softens the vegetables and helps the nuggets hold together better. It also improves the texture and makes the veggies easier to blend.
Yes. Pan-frying gives the crispiest golden outside and the softest middle. Baking is a little less crispy but great for making larger batches with less oil and also the middle is a bit firmer.
I guess you could also try cooking them in the air fryer- I haven't tested it yet, but I'm pretty sure it would work well too.
Absolutely. Just defrost them first and steam briefly in the microwave or in a steamer basket before using.
Ways to use up the remaining veggies
- Leftover broccoli: Broccoli baby food
- Leftover cauliflower: Cauliflower baby food
- Leftover carrots: Zucchini Carrot Banana Muffins,
- Leftover zucchini: Sweet Corn Fritters, Sweet Potato Zucchini Muffins
Veggie Nuggets
Ingredients
- 2 cups (170 g) broccoli florets (about ½ a brococli), see notes
- ½ cup (70 g) cauliflower florets *or more broccoli instead, see notes
- 2 garlic cloves
- ½ cup (55 g) carrots *measured before squeezing
- ½ cup (75 g) zucchini *measured before squeezing
- 1 egg
- ¼ cup (35 g) shredded cheese *optional
- 1 cup (130 g) breadcrumbs + a little extra for coating ,see notes
- oil for frying *I used rapeseed
Instructions
- Steam the broccoli and cauliflower until fork tender. I usually use a steamer basket (my go-to method), but you can also steam them in the microwave. Once steamed, set the veggies aside to cool slightly.2 cups broccoli florets , ½ cup cauliflower florets
- While the veggies cool, grate the carrot and zucchini. If your food processor has a grating attachment, you can grate the carrot and zucchini directly in there. Squeeze out as much moisture as possible using clean hands or a kitchen towel. Don't skip this bit or the nuggets can turn soggy.½ cup carrots , ½ cup zucchini
- Add the cooled broccoli, cauliflower, and garlic to a large food processor and blend well, making sure the garlic is fully blended too. Then add grated carrot, zucchini, egg and 1 cup breadcrumbs. Pulse until well combined.1 egg, 1 cup breadcrumbs + a little extra for coating, 2 garlic cloves
- Scoop out portions, shape into nuggets, and roll in the remaining breadcrumbs.
- Pan-fry in a little oil over medium heat until golden and crispy on both sides. Scrape out any leftover crumbs or overly browned bits after each batch so they don't burn. I also like to add a little fresh olive oil before frying the next batch. Alternatively, bake in the oven at 375°F / 180°C for 20-22 minutes until golden.
- Transfer to a paper towel-lined plate and let cool slightly before serving.
Equipment
- 1 steamer basket, microwave-safe bowl, or pot with lid for steaming
- 1 cutting board + knife
- 1 box grater
- 1 food processor
- 1 non-stick frying pan + spatula
Notes
- Broccoli & cauliflower: You can use fresh broccoli and cauliflower, cleaned and cut into florets, or use frozen to save time. Both work well in this recipe as long as you steam them.
- Breadcrumbs: I made my own breadcrumbs using only bread, but if buying them, I highly recommend choosing whole wheat breadcrumbs with a short, simple ingredient list and no unnecessary additives or preservatives (which can honestly be harder to find than you'd think). If you can't find a good option, rolled oats work well too (not as a coating though). A simple option like 365 Whole Foods Market Breadcrumbs is the kind I'd look for.
- For picky eaters: You can skip the cauliflower and use more broccoli instead, since cauliflower tends to have the strongest and most noticeable flavor in these nuggets.
