Veggie Nuggets

Toddlers hand taking a nugget from a stack on a plate, tomato sauce in ramekin and nugget on marble bench top.

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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.

Prep Time20

Cook Time20

Total Time40

Course: Snack, Lunch, Dinner

Cuisine: American, Kid Friendly

Keyword: Veggie Nuggets, Vegetable Nuggets, Veggie Patties

Servings: Nuggets

Calories: 49kcal

Author: Stacey

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.

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