Vegan Low Carb Cauliflower Nuggets - a vegan alternative to chicken nuggets that's gluten free, nut free and keto friendly!

Vegan Low Carb Cauliflower Nuggets (keto, gluten free)

Do you ever have a craving for things like chicken nuggets? I mean, all the time? I do, because I’m a person and I like things that taste good, but there are some problems with traditional vegan chicken nugget: namely, that they’re pretty carb heavy and usually full of gluten and random additives. There’s also the small issue of not really being able to find low carb vegan chicken nuggets in any store near me, but that’s almost secondary. Basically, I needed to figure out a way to make some sort of vegan, low carb nugget situation that was relatively easy to do. So, of course, I turned to the workhorse of the keto community: cauliflower.

Cauliflower is basically used for everything in low carb cooking, and why not? It’s healthy, and tends to take on the flavor of whatever seasoning you add to a dish. It’s kind of like tofu, but somehow more versatile. For the breading, I went with chickpea flour because it’s delicious, and protein-rich. The chickpea adds just enough nuttiness to these vegan low carb cauliflower nuggets to really make them taste…well, nuggety.

Anyway, while these are a little higher on the carb scale (still less than 10g net per serving), they’re totally worth it.

Notes on Making Vegan Low Carb Cauliflower Nuggets:

  • You can use whatever seasoning you want for this recipe, I just happened to choose buffalo wing sauce.
  • If you want these to be vegan, be sure to check the label – a lot of wing sauces contain butter!
  • This recipe is actually low fat, and low calories, leaving plenty of opportunity for dipping these in some sort of ranch dressing situation.
  • While there are other flours that are lower in carbs, I really like the nuttiness of the chickpea flour. Additionally, the protein content helps to keep it to form a batter nicely.

Vegan Low Carb Cauliflower Nuggets - a vegan alternative to chicken nuggets that's gluten free, nut free and keto friendly!

Vegan Low Carb Cauliflower Nuggets

Yield: 1 batch cauliflower nuggets

Serving Size: 1/2 batch

Calories per serving: 80

Fat per serving: 1.1g

Carbs per serving: 9.6g net

Protein per serving: 5g

Fiber per serving: 5g

Vegan Low Carb Cauliflower Nuggets

Ingredients

  • 2 cups cauliflower florets (try to make them uniform in size)
  • 1/4 cup chickpea flour (also called garbanzo bean flour)
  • 2 tbsp buffalo wing sauce
  • 1/4 cup water

Instructions

  1. Preheat oven to 350F.
  2. Spread florets out in a single layer in a pan, and bake for about a half hour.
  3. In the last few minutes of baking - mix together chickpea flour, sauce and water until a batter forms (it should be about the consistency of pancake batter).
  4. Carefully dip each floret into the batter (it's easiest with a fork), and lay back on to the baking dish.
  5. Bake for an additional half hour.
  6. Eat!
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http://meatfreeketo.com/vegan-low-carb-buffalo-nuggets/

3 Comments

  • Maxine August 8, 2017 at 1:37 pm

    Great site & love your recipes

    Reply
    • Liz August 8, 2017 at 2:19 pm

      Thanks, Maxine!!

      Reply
  • Caroline August 19, 2017 at 3:30 am

    I made these with coconut flour instead of chickpea to make it lower carb and it worked! They tasted great and had an awesome kick! Any tips for making them slightly crispier for next time?

    Reply

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