Hidden Veggie Chicken Nuggets Recipe

Introduction

These Hidden Veggie Chicken Nuggets are a delicious and nutritious way to sneak vegetables into a kid-friendly favorite. Packed with finely grated zucchini, carrots, and cauliflower, these nuggets stay juicy and crispy with a flavorful Parmesan and spice blend. Perfect for weeknight dinners or snacks, they’re a hit with both kids and adults alike.

Ingredients

• 2 lbs (about 900g) Ground Chicken (breast or a mix of thigh and breast)
• 1 cup Zucchini, finely grated (about one medium zucchini)
• 1 cup Carrots, finely grated (roughly two medium carrots)
• 1 cup Cauliflower florets, riced or finely grated
• 1/2 cup Panko Breadcrumbs (for nugget mixture)
• 1/4 cup Grated Parmesan Cheese (for nugget mixture)
• 1 large Egg, lightly beaten
• 1 teaspoon Garlic Powder
• 1 teaspoon Onion Powder
• 1 teaspoon Paprika
• 1/2 teaspoon Salt (or to taste)
• 1/4 teaspoon Black Pepper (or to taste)
• 1 1/2 cups Panko Breadcrumbs (for breading/coating)
• 1/4 cup Grated Parmesan Cheese (for breading/coating)
• 1/2 teaspoon Paprika (for breading/coating)
• 2 tablespoons Olive Oil or Avocado Oil (for breading/coating)
• Olive Oil Spray or Avocado Oil Spray (for baking)

Instructions

1. Step 1: Preheat your oven to 400°F (200°C) and line two large baking sheets with parchment paper. Finely grate the zucchini, carrots, and cauliflower using a box grater or food processor.
2. Step 2: Place the grated zucchini and cauliflower in a clean kitchen towel or cheesecloth and squeeze out as much moisture as possible over the sink. This step is essential to avoid soggy nuggets. Add the grated carrots directly to the bowl.
3. Step 3: In a large bowl, combine the ground chicken, squeezed zucchini and cauliflower, grated carrots, 1/2 cup Panko breadcrumbs, 1/4 cup Parmesan cheese, beaten egg, garlic powder, onion powder, paprika, salt, and black pepper.
4. Step 4: Mix the ingredients gently until just combined, being careful not to overmix to keep the nuggets tender.
5. Step 5: In a shallow dish, mix 1 1/2 cups Panko breadcrumbs, 1/4 cup Parmesan cheese, and 1/2 teaspoon paprika. Drizzle the olive oil over the mixture and toss with your fingers until the breadcrumbs are evenly coated with oil.
6. Step 6: Shape the chicken mixture into nuggets using about 1.5 to 2 tablespoons per nugget. Press each nugget firmly into the breadcrumb coating, ensuring even coverage on all sides.
7. Step 7: Arrange the coated nuggets on the prepared baking sheets, leaving space between each to prevent steaming. Use both sheets if necessary.
8. Step 8: Lightly spritz the nuggets with oil spray and bake for 20-25 minutes, flipping halfway through. The nuggets are done when golden brown, crispy, and reach an internal temperature of 165°F (74°C).

Tips & Variations

• Be sure to squeeze out excess moisture from zucchini and cauliflower to avoid soggy nuggets.
• Use a food processor for grating vegetables to save time and ensure a fine, uniform texture.
• Make nuggets uniform in size for even cooking; a cookie scoop helps portioning.
• Coat the breadcrumbs with oil for a crispy, golden crust that mimics frying.
• Freeze uncooked nuggets on a baking sheet before transferring to bags. Bake from frozen, adding 10-15 minutes to cook time.
• Substitute vegetables like sweet potato, broccoli, or spinach—just maintain about 3 cups total grated veggies.

Storage

Store cooked nuggets in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer to regain crispiness. For longer storage, freeze cooked or uncooked nuggets in freezer bags for up to 3 months. Reheat baked nuggets in the oven or air fryer, and bake uncooked nuggets directly from frozen with added cooking time.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Will my kids be able to taste the vegetables?

The finely grated vegetables blend seamlessly with the chicken, Parmesan, and spices, making them virtually undetectable. The carrots add subtle sweetness, while zucchini and cauliflower are very mild, so most kids won’t notice the hidden veggies.

Can I use different vegetables in this recipe?

Yes! This recipe is flexible. You can swap in finely shredded sweet potato, riced broccoli, or chopped spinach (thawed and dried). Just keep the total vegetable volume around 3 cups to maintain the right balance with the chicken.

Hidden Veggie Chicken Nuggets Recipe

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★★★★★

4.5 from 694 reviews

These Hidden Veggie Chicken Nuggets are a delicious and nutritious way to sneak vegetables into your meals. Made with ground chicken, finely grated zucchini, carrots, and cauliflower, these nuggets are tender inside with a crispy golden-brown coating. Perfect as a healthy snack or main dish, they feature a savory blend of Parmesan cheese, garlic, onion powder, and paprika. Baked to perfection, they deliver all the flavor and crunch of classic nuggets with added fiber, vitamins, and lean protein.

• Author: lea
• Prep Time: 25 minutes
• Cook Time: 20-25 minutes
• Total Time: 45-50 minutes
• Yield: 40–50 nuggets 1x
• Category: Main Course, Snack
• Method: Baking
• Cuisine: American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

For the Nuggets:

• 2 lbs (about 900g) Ground Chicken (breast or mix of thigh and breast meat)
• 1 cup Zucchini, finely grated (about one medium zucchini)
• 1 cup Carrots, finely grated (about two medium carrots)
• 1 cup Cauliflower Florets, riced or finely grated
• 1/2 cup Panko Breadcrumbs
• 1/4 cup Grated Parmesan Cheese
• 1 large Egg, lightly beaten
• 1 teaspoon Garlic Powder
• 1 teaspoon Onion Powder
• 1 teaspoon Paprika
• 1/2 teaspoon Salt (or to taste)
• 1/4 teaspoon Black Pepper (or to taste)

For the Breading/Coating:

• 1 1/2 cups Panko Breadcrumbs
• 1/4 cup Grated Parmesan Cheese
• 1/2 teaspoon Paprika
• 2 tablespoons Olive Oil or Avocado Oil
• Olive Oil Spray or Avocado Oil Spray, for spritzing before baking

Instructions

1. Prepare Your Vegetables and Workstation: Preheat the oven to 400°F (200°C) and line two large baking sheets with parchment paper. Finely grate zucchini, carrots, and cauliflower using a box grater or food processor. The fine texture hides the veggies effectively.
2. Squeeze Out the Moisture: Place grated zucchini and cauliflower into a clean kitchen towel or cheesecloth and twist tightly over the sink to remove as much liquid as possible. This step prevents soggy nuggets. Add grated carrots directly to the bowl.
3. Combine the Nugget Ingredients: In a large bowl, mix ground chicken, squeezed zucchini and cauliflower, grated carrots, 1/2 cup Panko breadcrumbs, 1/4 cup Parmesan cheese, beaten egg, garlic powder, onion powder, paprika, salt, and black pepper.
4. Mix Gently but Thoroughly: Using hands or a spatula, gently combine until just mixed to avoid a tough texture. Stop when no visible streaks remain.
5. Prepare the Crispy Coating: In a shallow dish, combine 1 1/2 cups Panko breadcrumbs, 1/4 cup Parmesan cheese, and 1/2 teaspoon paprika. Drizzle with 2 tablespoons olive or avocado oil, tossing with fingers until evenly coated.
6. Shape and Coat the Nuggets: Form mixture into 1.5 to 2 tablespoon-sized nuggets in your desired shape. Press nuggets firmly into the breadcrumb coating, ensuring an even layer on all sides.
7. Arrange on Baking Sheets: Place coated nuggets on parchment-lined baking sheets spaced apart to prevent steaming. Use two pans if needed to avoid overcrowding.
8. Bake to Golden Perfection: Spritz tops lightly with olive or avocado oil spray. Bake for 20-25 minutes in the preheated oven, flipping halfway at about 12 minutes. Nuggets are done when golden brown, crispy outside, and internal temperature reaches 165°F (74°C).

Notes

• Do not skip squeezing out excess moisture from zucchini and cauliflower to avoid soggy nuggets.
• Using a food processor with a grating attachment speeds up prep and creates a fine shred.
• Make nuggets uniform in size for even cooking; a cookie scoop helps portioning.
• Tossing panko coating with oil before breading creates a crispy, browned crust mimicking fried texture.
• These nuggets freeze well before or after baking; bake from frozen by adding 10-15 minutes to cook time.
• To make gluten-free, substitute all breadcrumbs with gluten-free alternatives and verify spice labels.
• For air fryer cooking, preheat to 375°F (190°C), cook nuggets in single layer for 10-14 minutes, flipping halfway.

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