Cauliflower Veggie Nuggets (Paleo, Keto, Dairy Free)
Ingredients
- 1 ½ cups cauliflower riced (pre-riced, or using a food processor)
- ⅓ cup coconut flour
- 1 tbsp tapioca starch
- 2 eggs see notes for AIP gelatin egg
- 2 tbsp avocado oil
- ⅛ tsp baking soda
- 2 tsp onion powder
- 2 tsp garlic powder
- 1 tsp sea salt
- ¼ tsp black pepper omit for AIP
Instructions
- Preheat the oven to 400 F and line a baking sheet with lightly greased parchment paper.
- 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.
- 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.
- 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 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.
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: 1nugget | Calories: 78kcal | Carbohydrates: 5.1g | Protein: 3.1g | Fat: 5.1g | Fiber: 2.2g