Description
Cauliflower Chicken Nuggets with Dijon Honey Mustard Dip are a crispy, protein-rich alternative to traditional nuggets, blending finely chopped cauliflower and chicken for a healthier take on a kid-friendly classic.
Ingredients
Units
Scale
- 1 cup cauliflower florets, finely chopped
- 1 lb ground chicken
- 1/2 cup breadcrumbs (regular or panko)
- 1/4 cup grated Parmesan cheese
- 1 large egg
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Salt and pepper to taste
- Olive oil spray (for baking or air frying)
For the Dijon Honey Mustard Dip:
- 2 tablespoons Dijon mustard
- 2 tablespoons honey
- 1 tablespoon Greek yogurt or mayonnaise
- 1 teaspoon lemon juice
- Salt to taste
Instructions
- Preheat oven to 400°F (200°C) or preheat air fryer to 375°F (190°C).
- Steam or microwave cauliflower until slightly tender, about 3-4 minutes. Let cool and finely chop or pulse in a food processor.
- In a large bowl, combine chopped cauliflower, ground chicken, breadcrumbs, Parmesan, egg, garlic powder, onion powder, salt, and pepper. Mix until well combined.
- Scoop tablespoon-sized portions and form into nugget shapes.
- Place nuggets on a parchment-lined baking sheet or in the air fryer basket. Lightly spray with olive oil.
- Bake for 18–20 minutes or air fry for 12–15 minutes, flipping halfway, until golden and cooked through.
- While nuggets cook, whisk together Dijon mustard, honey, Greek yogurt, lemon juice, and a pinch of salt in a small bowl.
- Serve warm nuggets with the Dijon honey mustard dip.
Notes
- For extra crunch, roll nuggets in additional breadcrumbs before baking.
- You can substitute ground turkey for ground chicken.
- These freeze well—reheat in oven or air fryer for best texture.
Nutrition
- Serving Size: 5 nuggets + 2 tbsp dip
- Calories: 240
- Sugar: 5g
- Sodium: 430mg
- Fat: 11g
- Saturated Fat: 3g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 2g
- Protein: 23g
- Cholesterol: 75mg