Are you looking for a healthy and delicious alternative to traditional chicken nuggets that fits your dietary restrictions? Look no further! This article explores several meatless keto nugget recipes, focusing on the popular almond flour vegetable nugget option. These recipes are not only easy to make but also cater to various dietary needs, including vegan, gluten-free, paleo, and keto diets.
3-Ingredient Almond Flour Vegetable Nuggets
This recipe focuses on simplicity and health, using only a few key ingredients to create a savory and satisfying snack.
Key Features:
- Vegan
- Gluten-Free
- Paleo
- Keto-Friendly
- Oil-Free
- Approximately 35 calories per nugget
Ingredients:
- Vegetables (carrots or sweet potato)
- Almond Flour
- Salt and Pepper (optional)
Instructions:
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Steam the vegetables for 4-5 minutes until they are fork-tender but not mushy.
- Transfer the steamed vegetables to a small food processor and process until the mixture resembles a thick puree. Scrape the pureed vegetables into a medium bowl.
- Stir in the almond flour and season with salt and pepper to taste.
- Using a small cookie scoop or a heaping tablespoon, scoop the dough into 14 equal portions.
- Shape each portion into an oval "nugget" shape (about 2 inches long, 1/4-inch thick).
- Place the nuggets on the prepared baking sheet, spacing them evenly.
- Bake in the preheated oven for 12-15 minutes, or until the bottoms are golden brown.
- Remove the pan from the oven, flip the nuggets using a metal spatula.
- Return the pan to the oven and bake for another 12-15 minutes until the bottoms are golden brown.
Tips and Variations:
- Storage: Store the cooked nuggets in an airtight container in the refrigerator.
- Freezing: Freeze the nuggets in a single layer on a baking sheet, then transfer them to an airtight container for longer storage (up to 6 months). Bake the frozen nuggets directly from the freezer, adding 4-5 minutes to the baking time.
- Adding Protein: Boost the protein content by adding nutritional yeast or unflavored plant-based protein powder to the mixture.
- Keto-Friendly: This recipe is already keto-friendly due to the use of almond flour.
- Flavor Variations: Experiment with different herbs and spices such as Italian herbs, garlic powder, onion powder, or chili powder to customize the flavor. You can also replace the carrots with chopped raw sweet potato.
Keto Cauliflower Nuggets
This recipe uses cauliflower rice as a base, combined with other keto-friendly ingredients to create a crispy and flavorful nugget.
Ingredients:
- Cauliflower rice
- Garlic clove
- Cashews
- Mustard
- Psyllium husk
- Water
- Onion powder
- Garlic powder
- Salt
- Almond flour
- Oil
Instructions:
- Preheat your oven to 180°C/350°F and line a baking sheet with parchment paper.
- Add 2 tablespoons of oil to a pan over medium heat.
- Transfer the cooked cauliflower rice to your food processor and add the garlic clove and cashews. Pulse for a couple of minutes until incorporated.
- Transfer the cauliflower mixture to a bowl. Add the mustard, psyllium husk, water, onion powder, garlic powder, and salt. Mix to combine.
- Divide the dough by scooping 12 balls using a tablespoon. Shape the pieces into thick nugget pieces.
- Roll them into the almond flour, pressing gently to coat all sides.
- Transfer the coated nuggets to the baking sheet. Brush them with the remaining tablespoon of oil.
- Bake for 20 minutes, flipping halfway through. The nuggets should be done when crispy on the outside and soft in the middle.
- Garnish with some chopped parsley. Serve immediately with sugar-free ketchup or your choice of Keto dipping sauce.
General Tips for Meatless Keto Nuggets
- Vegetable Preparation: Steaming or roasting vegetables before processing them can enhance their flavor and texture in the nuggets.
- Binding Agents: Almond flour is a great option, but psyllium husk and flaxseed meal can also be used as binding agents in keto nugget recipes.
- Seasoning: Don't be afraid to experiment with different seasonings to create unique flavor profiles.
- Baking vs. Air Frying: While baking is a common method, air frying can also be used to achieve a crispier texture. Adjust cooking times accordingly.
- Dipping Sauces: Pair your meatless keto nuggets with keto-friendly dipping sauces such as sugar-free ketchup, avocado ranch, or a spicy mayo.
Read also: Paleo for Vegetarians
Read also: Easy Low-Carb Cheese Crackers
Read also: Keto Calorie Counting: A Detailed Guide