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Main mealLow carb, high fatVegetarianKetogenicBalancedDairy€

Crispy Cauliflower Nuggets with Parmesan and Herbs

Name: Crispy Cauliflower Nuggets with Parmesan and Herbs
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4
Ingredients: 1 head Cauliflower, raw; 2 piece Eggs, Grade A, Large, egg whole; 60 g Cheese, parmesan, grated; 50 g Flour, almond; 1 clove Garlic, raw; 1 tsp Spices, pepper, red or cayenne; 0.5 tsp Salt, table, iodized; 0.25 tsp Spices, pepper, black; 1 tbsp Parsley, fresh; 30 g Bread, crumbs, dry, grated, plain

Discover the recipe for cauliflower nuggets, the perfect healthy alternative to classic chicken nuggets. These nuggets are packed with fiber, baked in the oven, and incredibly crispy.

Prep time20 min

Cook time25 min

Total time45 min

Servings4

Recipe

For the nuggets

Cauliflower, raw1 headEggs, Grade A, Large, egg whole2 pieceCheese, parmesan, grated60 gFlour, almond50 gGarlic, raw1 cloveSpices, pepper, red or cayenne1 tspSalt, table, iodized0.5 tspSpices, pepper, black0.25 tspParsley, fresh1 tbsp

For coating (optional, for extra crunch)

Bread, crumbs, dry, grated, plain30 g

Food processor or graterLarge bowlBaking sheetBaking paper

Per servingTotal

Calories:250.9 kcal1003.4 kcal

Protein:14.9 g59.6 g

Carbohydrates:18.6 g74.2 g

Fiber:5.1 g20.2 g

Water:165.5 ml661.8 ml

Fat:13.9 g55.6 g

Micronutrients

Sugar:3.6 g14.4 g

Saturated fat:3.4 g13.7 g

Cholesterol:105.9 mg423.6 mg

Sodium:651 mg2604.1 mg

Potassium:661.2 mg2644.8 mg

Calcium:227.6 mg910.5 mg

Iron:2.3 mg9.1 mg

Magnesium:69.7 mg278.9 mg

Zinc:1.9 mg7.6 mg

Phosphorus:293.4 mg1173.7 mg

Vitamin C:78.5 mg313.9 mg

Vitamin A:121.2 µg484.7 µg

Vitamin D:0.6 µg2.3 µg

Vitamin B12:0.5 µg1.8 µg

Instructions

1Clean the cauliflower and cut it into florets. Blend it in a food processor to a rice-like texture (do not turn it into a puree!).
2Steam the ground cauliflower or quickly sauté it in a pan (without oil) for 5 minutes to evaporate excess moisture. Then wrap it in a clean kitchen towel and squeeze firmly to remove all the water. This is essential so the nuggets don't fall apart.
3In a larger bowl, mix the squeezed cauliflower, eggs, Parmesan, almond flour, garlic, paprika, salt, pepper, and parsley. Let the mixture rest for 5 minutes so the ingredients bind together.
4Preheat the oven to 200 °C. Line a baking sheet with baking paper.
5Using your hands, shape small patties (nuggets). If desired, lightly coat them in breadcrumbs or cornmeal for extra crunch.
6Place the nuggets on the baking sheet and drizzle them lightly with olive oil. Bake for 20–25 minutes, or until golden brown. Carefully flip them halfway through the baking time.

Nutritional benefits

Thanks to the high content of glucosinolates in cauliflower and quality protein, this meal supports the body's natural detoxification processes and helps maintain muscle mass.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.