Description
These baked veggie nuggets are a healthy, crunchy-on-the-outside, soft-on-the-inside snack or meal option packed with white beans, cheese, and grated vegetables. Perfect for toddlers, lunchboxes, or family dinners, these homemade nuggets combine wholesome ingredients for a flavorful, kid-friendly treat.
Ingredients
Vegetables
- 1 medium carrot (½ cup peeled and grated)
- 1 small zucchini (½ cup grated)
- ¼ small sweet potato (½ cup grated)
Base & Add-ins
- 1 can white beans (rinsed, drained and mashed)
- ½ cup corn kernels (optional)
- ½ cup grated cheese (cheddar)
- 1 large egg
- ¼ cup rice flour (may need a touch more depending on moisture released)
Seasonings & Coating
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- 1 cup panko bread crumbs
- Olive oil (for drizzling or spray)
Instructions
- Preheat Oven: Preheat your oven to 200°C (400°F) to prepare it for baking the nuggets.
- Prep Veggies: Grate the carrot, zucchini, and sweet potato, then squeeze out the excess moisture using a clean cloth or paper towel to prevent soggy nuggets.
- Mash Beans: In a large bowl, mash the rinsed and drained white beans thoroughly, or blitz in a food processor for a smoother texture.
- Mix Ingredients: Combine the grated vegetables, mashed beans, corn kernels (if using), grated cheese, egg, rice flour, and seasonings (onion powder, garlic powder, paprika) in a large bowl. Stir well to form a slightly sticky dough.
- Shape Nuggets: Scoop tablespoon-sized portions of the mixture and shape them into nugget-sized ovals or rounds.
- Coat Nuggets: Roll each shaped nugget in panko bread crumbs, then place them on a lined baking tray. Lightly brush, drizzle, or spray olive oil over the nuggets for a golden crisp finish.
- Bake: Bake the nuggets at 200°C (400°F) for 20–25 minutes, flipping them halfway through, until they are golden and crispy.
- Alternative Air Fryer Option: Air fry the nuggets at 180°C (360°F) for 10–12 minutes, flipping once, for a quicker cooking method with similar crispiness.
Notes
- You can substitute rice flour with another gluten-free flour if desired.
- Squeezing excess moisture from the grated veggies is crucial to avoid soggy nuggets.
- Feel free to omit the cheese to make the recipe lactose-free or use a vegan cheese alternative.
- Leftover nuggets can be refrigerated for up to 3 days or frozen for up to 1 month.
- Pair with your favorite dipping sauce like ketchup, ranch, or a yogurt-based dip for extra flavor.
