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These cauliflower veggie nuggets are a perfect gluten-free snack! They’re veggie-packed, dairy-free, and can be made AIP.

There’s so much you can do with cauliflower for a veggie-focused snack! The biggest barrier to entry that I find with cauliflower-based recipes is that they’re loaded with cheese to help bind them. For those of us who are dairy free, it can be hard to find a dairy free version. These nuggets are totally cheese-free… a rare find in the cauliflower recipe realm!

The ingredients for the cauliflower nuggets

  • Cauliflower rice. You can use a food processor to rice cauliflower florets, or buy pre-riced cauliflower rice.
  • Coconut flour and tapioca starch. This helps to bind the nuggets and absorb excess moisture.
  • Egg or gelatin egg. This also helps to bind the recipe!
  • Seasonings. I use onion and garlic powder, but you can also add herbs like parsley, or spices like cumin to add different flavors!

How to make Gluten & Dairy Free Cauliflower Nuggets

  • Steam and drain the cauliflower.
  • Combine the ingredients.

  • Immediately begin forming the mixture into lightly flattened nuggets (you’ll have 7-8 nuggets) and place them on the baking sheet.

  • Bake the nuggets for 15 minutes, and very carefully flip them. After flipped, bake for another 5-8 minutes or until golden brown (the AIP version may need more time).
  • Remove from the oven and cool!

Can you make it coconut free?

Coconut flour absorbs moisture as well as binds, so it’s not an easy flour to swap. If you do try it with an alternative, let me know, but I can’t recommend any that would work as well.

How do I make it AIP?

The eggs swap for 2 gelatin eggs here! Note that your nuggets will look much more white in color rather than this golden, yellow here in the photos. I used regular eggs here in the photos which gives that golden color and does hold the nuggets together better, but the gelatin eggs do work.

Find the gelatin egg instructions in the recipe.

If I’m AIP, what gelatin should I use? Can I sub collagen?

Do not sub collagen or it will not work. You can use the brands Great Lakes or Vital Proteins for a grass fed gelatin source.

Do they freeze well?

I haven’t frozen them yet myself.. my husband keeps eating them all 😉 However, I would recommend trying to freeze them!

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Cauliflower Veggie Nuggets (Paleo, Keto, Dairy Free)

★★★★★

5 from 2 reviews
  • Yield: 7-8 nuggets 1x
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Ingredients

Units Scale
  • 1 1/2 cups cauliflower, riced (pre-riced, or using a food processor)
  • 1/3 cup coconut flour
  • 1 tbsp tapioca starch
  • 2 eggs (see notes for AIP gelatin egg)
  • 2 tbsp avocado oil
  • 1/8 tsp baking soda
  • 2 tsp onion powder
  • 2 tsp garlic powder
  • 1 tsp sea salt
  • 1/4 tsp black pepper (omit for AIP)

Instructions

  1. Preheat the oven to 400 F and line a baking sheet with lightly greased parchment paper.
  2. Steam the cauliflower for 3-4 minutes in a steamer basket or with a small amount of water in a deep pan. Allow to cool and drain the excess water. Using a cheesecloth or paper towel, squeeze all of the excess water from the cauliflower rice.
  3. Pour the cauliflower rice into a bowl along with the coconut flour, tapioca, baking soda, seasonings, and avocado oil. Stir to combine. Fold in the eggs (see below for gelatin egg instructions) and mix well.
  4. Immediately begin forming the mixture into lightly flattened nuggets (you’ll have 7-8 nuggets) and place them on the baking sheet.
  5. Bake the nuggets for 15 minutes, and very carefully flip them. After flipped, bake for another 5-8 minutes or until golden brown (the AIP version may need more time).
  6. Remove from the oven and allow to cool. Serve with guacamole or another dip of your choice!

Notes

*For AIP, sub the 2 eggs for 2 gelatin eggs. Here are the instructions –
FIRST, Add 1/2 cup of water to a small sauce pot and slowly pour over 2 tbsp gelatin. You don’t want any clumps, so lightly mix if needed. Allow the mixture to rest and bloom over 2-3 minutes. Place the pot on the stove and turn in on low heat. Slowly melt the the gelatin (this will take just a few minutes) and remove from heat.
NEXT, Once removed from the stove, vigorously whisk the gelatin egg until it becomes frothy. If it’s too watery, the nuggets will not work. Add the gelatin egg to the mixture immediately and mix to combine. *

All nutritional information are estimations and will vary. Estimations do not include optional ingredients.

Nutrition

  • Serving Size: 1 nugget
  • Calories: 78
  • Fat: 5.1g
  • Carbohydrates: 5.1g
  • Fiber: 2.2g
  • Protein: 3.1g

This recipe wsa published in 2018 and updated in 2023. Photos by Modern Food Stories.