Veggie Nuggets
These baked veggie nuggets are crunchy on the outside, soft in the middle, and packed with beans, cheese, and grated veggies. A healthy homemade nugget that’s perfect for toddlers, lunchboxes, and family meals.
Servings: 24 Nuggets
Calories: 49kcal
Ingredients
- 1 medium carrot (½ cup peeled and grated)
- 1 small zucchini (½ cup grated)
- ¼ small sweet potato (½ cup grated)
- 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 depnding on how much liquid releases from the beans and veggies.
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- 1 cup panko bread crumbs
- olive oil (for drizzling or use spray)
Instructions
- Preheat your oven to 200°C (400°F)
- Prep Veggies:Grate all vegetables and squeeze excess moisture from them using a clean cloth or paper towel.
- Mash beans:In a large mixing bowl, mash the white beans, you can also blitz them in a food processor if you prefer.
- Mix:In a large bowl, combine the grated vegetables, mashed beans, corn kernels, cheese (if using), egg, flour, and seasonings. Mix until it comes together into a slightly sticky dough.
- Shape:Scoop tablespoon-sized portions and shape into nugget ovals or rounds.
- Coat:Roll each nugget in breadcrumbs and place on a lined baking tray. Spray, lightly brush or drizzle with olive oil.
- Bake:Bake at 200°C (400°F) for 20–25 minutes, flipping halfway, until golden and crisp.Air fryer: 180°C (360°F) for 10–12 minutes, flipping once.
Video
Notes
- Squeeze the grated veggies well—too much moisture will make it hard to shape the nuggets.
- For older kids and adults I find seasoning with salt and pepper makes these nuggets more tasty, but skip the salt for little ones.
- If your mix feels too wet, add an extra spoonful of rice flour until it holds together.
- Nuggets crisp best when lightly sprayed or brushed with oil before baking.
- Shape them into ovals, rounds, or even fun shapes with a cookie cutter for extra toddler appeal.
- Freeze uncooked nuggets on a tray, then transfer to a bag or container. Bake straight from frozen, just adding a few extra minutes to the cook time.
- Carrot, zucchini, sweet potato – finely grated so they cook through easily. Be sure to squeeze out the extra water, especially from zucchini, so your nuggets aren’t soggy.
- White beans – any mild canned beans or chickpeas work here (e.g., cannellini, navy, or butter beans). They add protein and help bind the mixture.
- Corn kernels – optional, but add sweetness and texture. Frozen, canned, or fresh all work.
- Cheese – cheddar is classic, but mozzarella, Colby, or a dairy-free alternative can be swapped in.
- Rice flour – keeps the nuggets light and helps absorb moisture. You can also use plain/all-purpose flour or chickpea flour for a gluten-free, protein-rich option.
- Panko breadcrumbs – give that crisp nugget coating. I've used Gluten-free panko breadcrumbs in these pictures.
Nutrition
Serving: 1nugget | Calories: 49kcal | Carbohydrates: 7g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.3g | Trans Fat: 0.001g | Cholesterol: 10mg | Sodium: 47mg | Potassium: 101mg | Fiber: 1g | Sugar: 1g | Vitamin A: 666IU | Vitamin C: 1mg | Calcium: 34mg | Iron: 1mg