Rainbow Veggie Nuggets

Crispy, colourful, and packed with goodness! Rainbow Veggie Nuggets are a fun and healthy snack made from fresh vegetables, perfect for kids and adults alike.

Rainbow Veggie Nuggets

Rainbow Veggie Nuggets

Recipe by Keisha PalmerCourse: Dinner

Servings

4

servings

Prep time

20

minutes

Cooking time

25

minutes

Total time

45

minutes

We’ve reimagined the classic nugget into a colourful, veggie-packed version that even the fussiest little eaters will enjoy. These Rainbow Veggie Nuggets are made with a mix of carrots, peas, and sweetcorn, giving a natural sweetness and crunch. They’re oven-baked until crispy on the outside and soft inside, making them a healthier option for growing kids. Rich in fibre, vitamins, and plant-based protein, they’re perfect as a snack, side dish, or even the star of the plate.

Ingredients

• 1 medium carrot, grated

• ½ cup frozen peas, thawed

• ½ cup sweetcorn (tinned or frozen)

• 1 small potato, cooked and mashed

• 100g cooked chickpeas (or cannellini beans), mashed

• ½ tsp mild paprika (optional)

• ½ tsp garlic powder

• 2 tbsp plain flour (or oat flour for gluten-free)

• 3 tbsp breadcrumbs (use gluten-free if needed)

• Olive oil spray for baking

Directions

• Preheat the oven to 200°C (fan 180°C) and line a baking tray with parchment paper.
• In a mixing bowl, combine the grated carrot, peas, sweetcorn, mashed potato, and chickpeas.
• Add the paprika, garlic powder, flour, and 2 tablespoons of breadcrumbs. Mix until the mixture holds together — add a little more flour if it feels too wet.
• Shape the mixture into nugget-sized pieces using your hands or a spoon.
• Roll each nugget lightly in the remaining breadcrumbs to coat.
• Place onto the lined baking tray and lightly spray with olive oil.
• Bake for 20–25 minutes, turning halfway through, until golden and crispy on the outside.

Key Notes

• No spice? Leave out the paprika for kids who prefer milder flavours
• Extra crispy: Pop them under the grill for 2–3 minutes at the end.
• Dips or dry: Serve plain for nugget purists, or with ketchup, hummus, or dairy-free yoghurt dip for dippers.
• Parent’s twist: Try serving with a chilli mayo or a fresh green salad on the side.
• Freeze any uncooked nuggets — they bake beautifully straight from frozen in about 30 minutes

Variation Tips

Mix in different colourful veggies like sweetcorn, peas, or beetroot for fun colors.

Add a little cheese to the mix for extra flavor and to help bind the nuggets.

Try baking instead of frying for a lighter version that’s still crispy.

Common Mistakes to Avoid

Using too many watery vegetables, which can make the nuggets soggy.

Skipping the breadcrumb coating, leading to nuggets that fall apart.

Overcrowding the pan or tray, which prevents them from getting crispy.