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+ servings

Vegan Nuggets

  • Prep Time
    15 MINS
  • Cook Time
    35 MINS
  • KCals 176
  • Carbs 30G
4 Servings


For the nuggets

  • 200 g cauliflower broken into florets
  • 1 medium carrot peeled and roughly chopped
  • 1 small onion peeled and roughly chopped
  • 2 garlic cloves peeled and crushed
  • 1/2 red pepper deseeded and roughly chopped
  • 150 g tinned cannellini beans drained and rinsed
  • 70 g panko breadcrumbs
  • 1/2 tsp smoked paprika
  • 1/2 tsp garlic granules
  • 1/2 tsp onion powder
  • 1/2 tsp mustard powder
  • 1 tsp tomato puree
  • 100 ml dairy free coconut milk alternative
  • salt and black pepper to taste
  • low calorie cooking spray

For the dipping sauce

  • 3 tbsp tomato ketchup
  • 2 tsp maple syrup
  • 1 tsp Henderson's relish
  • 1/2 tsp sriracha sauce
  • 1/4 tsp smoked paprika


  1. Add the cauliflower, carrot and onion to a food processor and pulse until it resembles rice. Spray a frying pan with low calorie cooking spray and set on a low heat. Add the cauliflower mix and fry slowly for 8 minutes. Add the garlic and continue to fry for a further 2 minutes. Remove from the heat and leave to cool.

  2. Add the cannellini beans and red pepper to the food processor and again pulse. Add to a mixing bowl along with the paprika, garlic granules, onion powder, mustard powder and tomato puree. Stir until combined.

  3. Add in the cauliflower mixture and 20g panko breadcrumbs. Season to taste with salt and black pepper.

  4. Pre-heat the oven to 200°C and pour the remaining panko breadcrumbs and coconut milk alternative into 2 small bowls.

  5. Line a baking tray with greaseproof paper. Take a small amount of mixture in your hands and shape into a rough nugget shape. We made 24 nuggets with our mixture, but it depends how large or small you make them.

  6. Take the first nugget and dip into the coconut milk then into the panko forming a coating all over. Repeat with all nuggets and place onto the lined baking tray.

  7. Spray the tops of the nuggets with low calorie cooking spray and cook for 25 minutes until crispy and golden. You may find you need to flip them over half-way through to get them crispy all over.

  8. To make the dipping sauce, mix the ketchup, maple syrup, paprika, Henderson's Relish and sriracha in a small bowl and serve alongside the nuggets.