Hiding cauliflower & carrots in our kids chicken nuggets? 👀🐔 We Put Them to the Test!

The internet has officially reached the point where people are putting vegetables inside chicken nuggets and claiming kids can’t tell the difference.

As a father of four boys, I found this claim both inspiring and wildly irresponsible because if there’s one thing my children excel at, it’s identifying healthy ingredients from approximately 17 kilometres away. So naturally, when we came across these healthy chicken nuggets from Min Kwon (make sure you check out her page because she has some great recipes for kids & families), we knew exactly what needed to happen.

An official household taste test on our four boys. Because chicken nuggets are a kid favourite, and if we can make them a little healthier by simply adding some nutrients that would normally make them run away kicking and screaming, then it’s definitely worth a shot.

And considering Min Kwon’s last recipe was so successful, we figured this was extra worthy of a go. But first, another QUICK ANNOUNCEMENT!!!

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Now back to our chicken nuggets!

Let’s get one thing straight. This isn’t about banning chicken nuggets forever. That would be a ridiculous goal and, quite honestly, would probably result in some sort of family mutiny.

Our approach has always been simple:

Find healthier alternatives that fit into real life. If we can make chicken nuggets, a household staple, a little healthier, then that is a huge win because most frozen chicken nuggets contain added preservatives, fillers, refined oils, and ingredients that sound more like a chemistry experiment than dinner.

Homemade versions give you a little more control while still delivering something kids actually enjoy eating. And if we can sneak in a few extra nutrients along the way, then we are winning the race to help our kids grow up healthy and strong.

The original recipe is more than likely a great hit on its own, but for my kids, I made a few tweaks, as I knew their personalities would be a little more receptive.

First, we added garlic salt.

My kids (and myself and Brodie) are firm believers that garlic salt improves approximately 97% of foods on Earth.

Second, and this is completely optional, I’d recommend lightly pan frying the nuggets in olive oil before baking them.

The recipe works perfectly without this step, and that’s how we tested it, but if I were to do it over again, I would pan fry them quickly before baking to recreate that golden brown chicken nugget look kids are used to seeing. That way, you can nullify any resistance based on appearance.

Think of it as a cosmetic enhancement for chicken nuggets.

• 1 medium carrot (about 80 g), peeled

• 2 cups cauliflower (about 200 g)

• 1 lb ground chicken

• 2-3 tsp Italian seasoning (note: baby Ashton always puts a little extra seasoning)

• 2-3 tsp garlic powder (note: baby Ashton always puts a little extra seasoning)

• 2/3 cup breadcrumbs (about 80 g)

1. Preheat oven to 375°F (190°C). Add the cauliflower and carrots to a food processor and pulse until finely chopped.

2. In a large bowl, combine the cauliflower, carrots, ground chicken, Italian seasoning, and garlic powder. Mix until well combined.

3. Scoop about 1 tablespoon of the mixture and roll into balls. Place the breadcrumbs in a shallow bowl and coat each ball in breadcrumbs. Gently flatten into a nugget shape.

4. Optional for extra crispy nuggets: Heat 1 to 2 tablespoons of avocado oil or olive oil in a large skillet over medium heat. Pan fry the nuggets for 1 to 2 minutes per side, just until lightly golden. Work in batches if needed. The nuggets do not need to be fully cooked through at this stage.

5. Transfer the nuggets to a parchment paper lined baking sheet. If skipping the pan fry step, place the breaded nuggets directly on the baking sheet and lightly spray with oil.

6. Bake for 15 to 20 minutes if pan fried first, or 20 to 25 minutes if baking only, flipping halfway through cooking. The nuggets are done when they reach an internal temperature of 165°F (74°C).

7. Allow to cool for a few minutes before serving

I’ll be honest, as soon as my oldest watched me put cauliflower into the food processor, I assumed this experiment was dead on arrival. This turned out to be very true because when I asked him to try them, he instantly refused.

I quickly realized this was a battle I was not going to win, so I cut my losses and moved on to the next three taste testers, who were much more oblivious to what was inside these nuggets (and yes, I am including Ashton in that because he has the memory of a goldfish right now).

The good news is that three out of our four boys absolutely loved them. There honestly was no hassle getting them to try them whatsoever.

But in all honesty, I was impressed too. The texture was great. The flavour was great (yes, I credit Baby Ashton’s excessive addition of garlic salt for this, but that’s why it’s a must).

They were so good, in fact, that Boden actually asked for seconds!!

So overall, this was not one of those recipes where the creator tries to convince you your lettuce wrap is going to taste the same as your favourite lightly toasted brioche bun. This genuinely delivered and evaded the kids' finely tuned healthy food detectors.

Absolutely. In fact, these might become a regular rotation meal in our house.

They’re simple, packed with protein, include some extra vegetables, and, most importantly, passed the kid test.

If you’re trying to reduce ultra processed foods without creating unnecessary mealtime battles, these healthy chicken nuggets are definitely worth trying. Just make sure your children do not witness the veggies being added. Otherwise, this has a 0% chance of succeeding!

If you like these posts, then please subscribe. It’s free, and the more subscribers we have, the more healthy recipes we can test and share with all of you!

At the end of the day, our goal isn’t perfection.

It’s simply helping our family eat a little better while still enjoying the foods we love.

And based on this week’s taste test, these healthy chicken nuggets are another big win.

P.S. if you’ve been enjoying these healthier family recipes and want to start feeling better yourself heading into summer, our brand new 28 TO LEAN Challenge officially starts today, Monday June 1st!!!

The challenge is built for busy parents who want realistic workouts, better nutrition habits, more energy, and sustainable fat loss without spending hours in the gym. Think simple workouts, accountability, healthier habits, and feeling confident heading into summer.

Because at the end of the day, getting healthier as parents isn’t just about us.

It’s about setting the example for our kids too.

If you want to join us for 28 TO LEAN, please click the link here, select the challenge and join!!! It’s just $30 for the entire month and I do every workout with you!!!