These Paleo, gluten-free, dairy-free, nut-free Whole30 Chicken Nuggets with Hidden Veggies are a perfect family win. The hand-held shape is perfect for little hands, though these aren’t just for kids! Great for your picky eaters and to get more vegetables in,
Hidden Veggies?
I love that these Chicken Nuggets with Hidden Veggies get in a veggie without any noticeable taste. I promise! Check out all the positive reviews below if you are unsure.
The key is to blend steamed riced cauliflower into ground chicken so it becomes just part of the chicken nugget. I do so by steaming frozen riced cauliflower in the microwave. I prefer to just buy steam in a bag frozen cauliflower. But, I also do it by just putting frozen riced cauliflower in a reusable Stasher bag, sealing it most of the way, and then microwaving on high for 5 minutes. Stasher bags are fantastic for steaming frozen veggies in the microwave!
I prefer to mix this all together in a food processor for easy blending. If you don’t have a food processor, you can just mix in the frozen cauliflower by hand. However, there will still be small noticeable pieces of cauliflower within the nugget. That can be a turn off for picky eaters, if that’s a factor.
Make it a Meal
We love them dipped in my Whole30 Date Mustard (pictured), Whole30 Ranch, or BBQ Sauce. Delicious paired with my Garlic Fries, roasted potatoes, or Whole30 Mashed Potatoes and a side salad or roasted veggies.
Tips and Tricks
We make them in the oven for an easy one batch and done. But they can also be done in a single layer in your air fryer or on the stove in shallow oil for the crispiest outside.
Plus, these freeze great – so double batch and let your kids pull them out as needed. After cooking, freeze in a sealed container for up to 3 months. We love reheating them in the air fryer.
We prefer the flavor of using ground chicken for these. However, ground turkey works well too, if that is more accessible to you. A family win all around!
Ingredients
- Ground chicken – We love the flavor of ground chicken, but you can also use ground turkey if that is more accessible to you! Can’t find ground chicken near you or it’s expensive? Make it at home! Read this blog post to learn how EASY that can be!
- Steamed Riced Cauliflower – I love using easy steam in a bag frozen riced cauliflower for this.
- Dried Potato Flakes – Dried potato flakes is just another name for instant mashed potato flakes. These Bob’s Red Mill ones are Whole30 compatible, though these are the cheap ones I get from Walmart if I am not doing a Whole30 (not Whole30 compatible due to sulfites). If you are not on a Whole30, whatever instant mashed potato flakes your local store has should be fine.
- Note: If you can’t find compatible potato flakes or need a Keto version, use 1/2 cup almond flour instead of the potato flakes
- Eggs – Large whole eggs
- Salt
- Garlic powder
- Onion Powder
- Paprika
- Tapioca or Arrowroot Flour or Starch
- Garlic Salt – My favorite Whole30 compatible garlic salt comes from Trader Joe’s. But, if not on a Whole30, most garlic salts will work just fine. Or, you can use regular salt in an equal amount and an additional 1/2 teaspoon garlic powder.
Whole30 Chicken Nuggets with Hidden Veggies
Ingredients
- 1 pound ground chicken
- 1 12-ounce bag fresh or frozen riced cauliflower use 2 cups frozen, 1 cup steamed
- 1/2 cup instant mashed potato flakes see notes
- 2 large egg
- 1 teaspoon salt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 2 teaspoons paprika divided
- 1/2 cup arrowroot or potato starch can also use tapioca flour, or a 1:1 gluten-free flour if not on Whole30
- 1 teaspoon garlic salt
Instructions
- If using the oven, preheat to 400 degrees. Line a baking pan with parchment.
- Steam the riced cauliflower. I do this in the microwave in a stasher bag. You will need 2 cups frozen, which is about 1 cup steamed.
- Food Processor: Combine the steamed cauliflower, eggs, potato flakes in a food processor and process until combined. Add the ground chicken and salt. garlic powder, onion powder, and 1/2 teaspon paprika and process again until well combined. Using the food processor will help the cauliflower blend in better to the ground meat. and is recommended.
- By Hand: In a medium bowl, combine the ground chicken, cauliflower, eggs, potato flakes, salt, garlic powder, onion powder, and 1/2 teaspon paprika in a bowl. I find this easiest to do by hand. Mix until well combined.
- In a small bowl, combine the tapioca or arrowroot, garlic salt, and remaining 1 1/2 teaspoons paprika.
- Scoop out about 1 1/2 tablespoons of meat mixture. Drop into the tapioca flour mixture, rolling around until coated. Flatten into more of a nugget shape and place on parchment. Repeat with all of the meat mixture.
- Spray uncooked nuggets generously with cooking oil spray. Bake at 400 for 10 minutes. Flip and spray again with cooking oil spray. Bake for another 10 minutes, or until both sides are golden.
- TO FREEZE: Freeze cooked nuggets in a sealed container for up to 3 months.
- AIRFRYER COOKING: Cook in a single layer at 350 for 8-10 minutes until golden and not pink in the center. These will need to be done in a single layer, so I usually use the oven method to avoid multiple batches. The airfryer is awesome for reheating these though!
- STOVETOP COOKING: If you want McDonalds-cispy outside, pan fry these in 1/2 cup melted coconut or avocado oil over medium heat for 4-5 minutes each side.
Video
Notes
Nutrition
I’ve been searching for a healthy, gf chicken nugget recipe for years, tried several recipes & all but gave up on achieving it. This recipe did all of the above & more! I feel just about like I’m back at McDonalds but thankfully I’m not harming my health with these! Amazing!!!! And easy!
WOOT WOOT! I’m so happy this was a home run for you! Thanks for sharing your feedback, I appreciate it : )
These nuggets are a HIT!!!!!!! My 13 year old son devoured 12 in one sitting!!! I air fried at 400 for about 18 minutes and the are perfect!!!
Yay!! HAPPY DANCE! Love hearing they were such a hit—especially with your teen! Thanks for sharing what worked for you in the air fryer. Thanks so much for trying them and for leaving a review!
These have become an absolute safe food staple for me, I did use extra firm tofu instead of potato flakes (extra protein) and it worked perfectly! TYSM for sharing this brilliant recipe, that I now make and freeze in bulk! 🫶🏻
So glad to hear these have become such a staple for you! Love the swap with tofu for extra protein—that’s such a smart variation. Thank you so much for making them and for leaving such a kind review!
Wow, these nuggets are highly addictive! This is a once or twice a week make for the cravings. I think I found a step saver: from the freezer section of the supermarket, I use Green Giant riced veggies cauliflower & broccoli! A bonus for another veg added to this. This is an awesome recipe, thank you for sharing it – your recipes never disappoint.
I’m so happy these have become such a go-to for you! Love the tip to used the mixed riced veggies to get even more veggies in, thanks for sharing. And thank you for the review – those help me a ton!
I love this recipe so much that I made it for dinner on Christmas Eve and NYE 2024 for my pup and I (she loves the nuggets, too!). I haven’t tried Autumn’s honey mustard sauce, but I am planning to make it today as I’m doing the January Whole30. I am thankful for creators like Autumn, who are generous in sharing their recipes and offer realistic and budget-friendly ideas.
Oh my gosh, how adorable you made this for you and your pup for the holidays?! Freaking love it. Thank you for the recipe love and review!
Great recipe!
I just a 4lb container from a whole sale club and made about sixty nuggets. I froze them in gallon ziplock freezer bags. They reheat perfectly in the air fryer. Cheaper and easier than buying premade nuggets.
So smart making these in bulk! I love that. So happy it’s a recipe you are enjoying, thank you!
This recipe is soooo delicious! I’m just blown away!
I’m so glad you love this one! So nutrient-dense yet delicious. Thank you for the review!
Took less than 30 minutes to prepare. Everyone thought they were delicious. You can’t even taste the cauliflower. These chicken nuggets are a winner!
YESSSSS! A sneaky veggie for the WIN! That’s fantastic, so thrilled it measured up as advertised that you really can’t taste the cauilflower. Happy it was a family win. Thank you for the review!
These were UH-MAZING! My whole family enjoyed these (which isn’t an easy thing to do!) And I felt good about what they were eating. Even our youngest told me “we could make these anytime we wanted” Excellent recipe!! Thank you so much.
Haha, I love that your youngest kiddo is ready for these ANYTIME! Wahoo for a parent win that everyone loves and feels good about it – love it. Thank you for the review!
So fun eating chicken nuggets that you don’t feel bad about eating haha. All the family loved it so that is a win! Definitely making these again.
I’m so happy these veggie-filled chicken nuggets were a family win. YES! Thank you for the review!
Love these so much! Used almond flour because that’s what I had on hand and they turned out great. Had them with your breaded potatoes and it was like having delicious take-out but still feeling great after eating. It’s just my husband and I and we’re in our fifties but we love your ‘kid friendly’ recipes!
I’m so happy my “kid-friendly but not just for kids” recipes are hitting the spot! Thank you for letting me know you enjoyed these!
This was a big hit with my family. I used almond flour instead of instant potatoes based on the notes and chia seeds in place of the egg. It worked wonderfully!
I’m so happy it was a hit! That’s wonderful it worked with those modifications. I know many out there need egg substitutes. Can you share more on amount/method you used to swap in chia seeds instead of the egg. I love that you did that!
We don’t eat cauliflower at all, can I use something else?
Good question. The cauliflower adds bulk and nutrients. I haven’t tried another veggie specifically in this recipe but believe it would work. You could probably use an equal amount of steamed riced veggie of your choice like zucchini, sweet potato, etc. Let me know if you try it how it turns out!
Any ideas on egg substitution? Need one for egg allergy
I haven’t tried anything successfully with an egg substitute for this recipe. BUT, a user left a comment (see above) saying they swapped out chia seeds for the egg successfully. I’m not sure the amounts, but it’s possible!
This is a go to recipe for me. I always have some in the freezer. I use potato starch because it is just what is in my pantry and I also just throw the right amount of chicken breast in and grind it in a powerful food processor because of cost. I am so thankful for this recipe!
I *just* learned I could make ground chicken in a food processor – you are so smart you already knew that! Such a money saver. And thanks for letting me know that potato starch works for you as well instead of the potato flakes. Love hearing that this recipe is one you have on repeat. Thanks for the review!
What a hit!! So so easy to make. And my pickiest eaters (5 year old and husband!) both raved about how good these were. It’s a nugget I can feel good about serving to even my 11 month old.
I was worried I wouldn’t like this recipe because I’m big on texture, but they were so, so good! Texture was great. The crunch was amazing. And the date mustard was incredible!! Thank you for such a great recipe.
Where have these been all my Whole 30 life?!? Delicious! Can’t wait to make a double batch and freeze!
If using frozen riced cauliflower, do you need to steam first?
Yes, whether fresh or frozen, the cauliflower should be steamed first. Enjoy!
Made these last night for dinner and everyone loved them! I prepped everything in the morning and stored in the fridge until dinner time-they came out perfectly. The kids hoped they would be crispier (I baked in the oven) but I could see making these as an extra item another day and then rewarming as needed in the air fryer for the crispier outside.
Also—I quadrupled the recipe and now we have chicken nuggets for a quick and healthy meal waiting in the freezer. Thanks Autumn for another winning recipe!
Amazing! Easy. Baked these and they still turn out like a gluten-full nugget. I also doubled the recipe and used for my son’s lunch and froze the rest. They reheat great! My husband loved them too! I will be making this again!
Fantastic that these were a family win! I love that your son enjoyed them for lunch and that they were a hubby win too. Thank you!
These came together quickly and the whole family from my husband to the 17 month old liked them! I appreciated you being honest about the outcome of the various cooking methods. I did them in the oven and they were still delicious but weren’t super crunchy. I’m going to reheat them in the air fryer today for a crunch! Definitely making a double batch next time to freeze some!
These are just so good!!! Thank you for creating these!! I’ve always loved a good ‘biggie and these are GOOD!!
Wow wow wow! As usual, another incredible recipe from you, Autumn! We made a double batch to have some to freeze for a night we are scrambling. Everyone from the 3yo to the oldest devoured these tasty nuggets. Happy for the added veggies, the delicious flavor, and most of all the simplicity. We laughed and wondered why we haven’t tried making homemade chicken nuggets sooner! Thank you!!
AW! I adore that this was such a slam dunk for your family. So fantastic, thank you!
This recipe looks amazing! Am I able to substitute the egg for anything? We are an egg free household.
That’s a great question but I don’t have an egg free modification worked out for this one. I recommend checking out the modifications Unbound Wellness offers.
These are a weekly staple in our house! I have made them exactly as written but also using gluten free panko for extra crunch too since we just need gluten free and not whole 30. The kids love them! And I love being able to sneak in some extra veggies
So delicious! My family really enjoyed these- even my very particular, choosy child couldn’t detect the veggies. Served them with your epic Date Mustard Sauce.
Woot woot for passing the picky veggie detector test! 🥳. I’m so happy they were a win for your family!
These were so tasty! I did them in the oven, so they weren’t super crispy, but I will try frying them next time. Thanks for the recipe! Looking forward to the leftovers on top of salad tomorrow.
So happy you enjoyed this one, thank you!
THANK YOU, AUTUMN! These are definitely a labor of love (I did a double batch), but oh so worth it!!! My husband and I thought they were delicious but the true test was with my picky 5 year old…and they passed with flying colors haha. Love that they have some hidden veg in them and are easy to heat up in the air fryer, which helps it to crisp up a bit since I baked them originally. Also, working with tapioca flour/starch was way better than AP flour as it didn’t get stuck to my hands.
A picky eater win is THE best! I’m so very happy to hear it was enjoyed all around, thank you!
This recipe was a huge hit with my family! Super flavorful and easy to make!! Next time I plan to double the recipe and freeze for a quick meal!! Thank You!
I LOVE a family win – especially one that involves veggies. Wahoo! Thank you!
Yummy, easy and budget friendly – all things we love at our house and always find in Autumn’s recipes! I made these as a healthier option (love the sneaky veggies and clean ingredients) for our 2 young grandsons. HOWEVER…..they are so good my hubby and I can’t stop eating them ourselves! Great texture and flavor, plus so easy to tweak the seasonings (simple for the 1 and 2yr old, kicked up a notch for the grown ups). Loved that you can bake a whole batch in the oven – fast and easy. Another winner! Off to make more to stock up the freezer 🙂 Thank you Autumn!
WAHOO that this was a win on so many levels for your family! I agree, my kid’s love these…and do I! Definitely not just for kids and love that they are fast and easy. Thank you! 💛
I made these nugs tonight after eyeing them for a while on your Instagram. So delicious! I fried mine in a cast iron for ultimate crispness and served them up with New Primal BBQ sauce. Easy to follow recipe, easy ingredients to find at the grocery store, and a fun recipe for when you want to eat out/want something different/want to feel like a kid again. 🙂 I’ll definitely be making these again.
It’s true, these are not just for kids ; ). I’m so happy you loved this easy recipe and easy-to-find ingredients. Thank you!
I was so excited to make these after Autumn posted them on Instagram that I made a double batch. The nuggets fried up well in my cast iron. The texture is reminiscent of commercial chicken nuggets. I’m excited to freeze them and have some to pull put for a quick meal. The only change I might make next time would be to double the spices or add Cajun seasoning because we like a little kick.
So glad these were enjoyed and putting some in the freezer for a quick meal is so handy! Thank you!
My son is newly diagnosed celiac and my other kids are reeling from the huge shift. I tried this recipe tonight after multiple other attempts at a nugget recipe. My kids, husband and myself all devoured these! They’re going into the weekly rotation. I’ll probably make in bulk and freeze for easy weeknight dinners. Thank you SO much for creating and sharing this recipe.
I know that is such an overwhelming shift, to build a new vocabulary of foods your family enjoys. I’m so very happy to hear this one was a family hit – hooray! I hope you find some other favorites here and good luck with this process, you can do this!
Delicious, easy, healthy and perfect for a saturday afternoon
Delicious, easy, healthy and perfect for a saturday afternoon!
Thank you! I’m so happy these were a win and enjoyed!
What kind of potato flakes do you use?
Hi! If you are on a Whole30, I’d recommend Bob’s Red Mill brand, which is just dehydrated potatoes. Other mainstream brands often have sodium bisulfite, which is an additive not allowed on Whole30. I find them at Walmart, walmart.com, or amazon. Enjoy! : )
Anyone try this in an air fryer ? What would be the cooking time and temp?
They definitely work in the airfryer in a single layer. See step 8 on the recipe for full instructions!
Like other commenters these were a total hit with my picky kids and adults alike! Substituted a few things because I didn’t plan ahead but made with ground turkey, mashed potatoes (instead of cauliflower) and almond flour (instead of potato flakes) – still turned out amazing. Pan fried in olive oil for crispy exterior. Had that perfect moist, springy texture of commercial chicken nuggets and crispy crust! Thank you!!
Amazing! I’m so glad you loved those, and thanks for sharing the substitutions you used; that’s always helpful. Thank you for the review!