Ingredients
Ingredients
- 1 cup cooked rice (white or brown)
- 3 cups cauliflower florets (fresh or frozen, about half a medium head)
- 1 egg
- 1 egg white
- 3/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1 cup grated cheddar cheese
- 3/4 teaspoon salt or to taste
Instructions
- Preheat Oven: Preheat your oven to 400℉ (204℃) and line a large baking sheet with parchment paper to prevent sticking and make clean-up easier.
- Steam Cauliflower: Bring a pot of water to boil with a steamer basket. Add the cauliflower florets and steam for 5 minutes until tender but not mushy. Drain and rinse with cold water to stop cooking, then let it drain thoroughly, pressing down with a spoon to remove excess water.
- Chop Cauliflower: Pulse the steamed cauliflower in a food processor with an “S” blade until finely chopped but not pureed. Alternatively, finely chop by hand, pulse briefly in a blender, or mash lightly to keep some texture.
- Drain Cauliflower: Place chopped cauliflower in a clean towel or paper towels, wrap it up, and press to remove as much moisture as possible to ensure the nuggets hold together well.
- Mix Ingredients: In a large bowl, combine the drained cauliflower with cooked rice, egg, egg white, garlic powder, onion powder, grated cheddar cheese, and salt. Mix thoroughly until well combined.
- Form Nuggets: Using a heaping tablespoon or small cookie scoop, scoop out mixture and shape into nuggets by hand. The mixture will be soft; this is normal and won’t affect the flavor.
- Bake Nuggets: Arrange nuggets on the prepared baking sheet. Bake for 7 minutes, then flip each nugget and gently press down to flatten slightly. Bake for an additional 7 minutes until golden and firm.
- Cool and Serve: Remove nuggets from the oven and let them cool for about 5 minutes. Serve warm with your favorite dipping sauce or as a side to any meal.
Notes
- You can substitute brown rice for white rice for a nuttier flavor and extra fiber.
- Make sure to drain the cauliflower thoroughly to avoid soggy nuggets.
- These nuggets freeze well. Freeze on a baking sheet, then transfer to a container. Reheat in the oven until warmed through.
- Feel free to experiment with different cheeses or add herbs and spices for variation.
- Great as a healthy snack or side dish for kids and adults alike.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Side Dish
- Method: Baking
- Cuisine: American
- Diet: Gluten Free
