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–+ servings
Veggie nuggets lunch 1

Veggie Nuggets Lunch

These homemade veggie nuggets transform lunchtime into a nutritious experience that children look forward to. Packed with vegetables and significantly healthier than store-bought alternatives, they're perfect for tackling the challenge of creating appealing school lunches.
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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Course Lunch, Main Course
Cuisine Healthy, Kid-Friendly
Servings 4 lunch portions
Calories 325 kcal

Equipment

  • Food Processor
  • Baking Sheet
  • Parchment Paper
  • Lunch Box

Ingredients
  

For the Veggie Nuggets

  • 2 cups cauliflower florets steamed until tender
  • 1 medium carrot finely grated (about ½ cup)
  • 1/2 cup frozen peas thawed
  • 1/4 cup corn kernels
  • 1 small zucchini grated and excess moisture squeezed out (about ½ cup)
  • 1/2 cup breadcrumbs substitute with gluten-free breadcrumbs if needed
  • 1/3 cup grated parmesan cheese nutritional yeast makes a great vegan alternative
  • 2 eggs lightly beaten (flax eggs work well for vegans)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon dried herbs oregano, basil, or Italian seasoning
  • 1/4 teaspoon salt
  • black pepper freshly ground, to taste
  • 2 tablespoons olive oil for baking

For the Complete Lunch Box

  • 1 serving veggie nuggets 4-5 pieces
  • 1/2 cup cherry tomatoes
  • 1/2 cup cucumber slices
  • 1/4 cup hummus or yogurt dip
  • 1 small bunch of grapes
  • 1 small whole grain pita pocket optional

Instructions
 

  • Begin by placing your steamed cauliflower florets in a food processor and pulse until finely chopped but not pureed. You're looking for a rice-like consistency that will hold together when formed. Transfer to a large mixing bowl.
  • Add the grated carrot, thawed peas, corn kernels, and squeezed zucchini to the bowl with the cauliflower.
  • To your vegetable mixture, add the breadcrumbs, parmesan cheese, and beaten eggs. If your mixture seems too wet, add an additional tablespoon of breadcrumbs; if too dry, a splash of olive oil helps achieve the perfect consistency.
  • Sprinkle in the garlic powder, onion powder, dried herbs, salt, and pepper. Mix everything thoroughly until well combined. Taste the mixture and adjust seasonings if needed.
  • Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
  • Using clean, slightly damp hands, take about 2 tablespoons of the mixture and shape it into a nugget form. Flatten slightly for more even cooking. Repeat with the remaining mixture, placing nuggets on the prepared baking sheet with a small space between each.
  • Brush or spray the nuggets lightly with olive oil for a golden, crispy exterior.
  • Bake in the preheated oven for 15 minutes, then carefully flip each nugget and bake for an additional 10 minutes until golden brown and crispy on the outside.
  • Allow to cool completely before packing in lunchboxes to maintain crispness.
  • Assemble lunch boxes with 4-5 nuggets, cherry tomatoes, cucumber slices, a small container of dip, grapes, and optional pita pocket.

Notes

- Allow nuggets to cool completely before packing to maintain crispness.
- These can be made ahead and frozen for up to 3 months. Place in single layers separated by parchment paper.
- For allergen-free options, use gluten-free breadcrumbs, nutritional yeast instead of cheese, and flax eggs.
- Reheat in a toaster oven for 5-7 minutes at 350°F to restore crispness.
- These taste great at room temperature, making them perfect for lunchboxes.

Nutrition

Calories: 325kcalCarbohydrates: 38gProtein: 14gFat: 15gFiber: 8gVitamin A: 120IUVitamin C: 85mgCalcium: 25mgIron: 15mg
Keyword Veggie Nuggets, School Lunch, Kid-Friendly, Healthy Lunch, Vegetable Nuggets
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