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Bean and Veggie Nuggets – Healthy Little Foodies

These Veggie Nuggets are made with cannellini beans and coated with breadcrumbs making them deliciously creamy on the inside with a crunchy exterior. 

Veggie Nuggets in Bowl with Dip in Backgrond

Most kids adore nuggets, and I put that down to the fact that they

  1. Love finger foods and
  2. They love to dip 

These veggie nuggets are no different.  My kids happily snack on these, (both hot or cold), and love it when they appear in their lunchboxes, along with a tasty dip. 

Veggie Nuggets Ingredients and Cooking Tips

  • Carrots and Zucchini (courgettes): Grate the carrots and zucchini (I used the food processor but you can also use a box grater) and then squeeze out the juice. I do this by placing the grated vegetables onto a clean tea towel and squeezing hard! If you skip this step your nuggets mixture will be too wet.  NOTE: Save the juice and use it in smoothies or sauces. – don’t throw away all that goodness!
  • Cannelini Beans: A lot of vegetable nugget recipes are made with mashed potato which is delicious but I wanted a recipe that could be made quickly, without having to pre-cook potatoes. Canned beans are a great substitute, just rinse and blend, no pre-cooking required.  
  • Grated Cheddar Cheese: I always use a mature cheddar. I find it produces the best flavour and you don’t have to add so much to get the desired flavour. If your child is dairy intolerant you can miss it out but you may need to add some nutritional yeast/extra herbs to make up for the lost flavour. Note: I have not tested a dairy-free alternative.
  • Herbs: I’ve used both fresh and dried herbs for flavour. I often get questions asking what I mean by “mixed herbs”, this is something that I pick up easily both in the UK and Australia but I can not recall if I bought it when I lived in the USA. It is just a blend of mixed dried herbs. Each brand differs but a typical mix includes basil. marjoram, oregano, rosemary, sage & thyme.
  • Breadcrumbs: I used dried breadcrumbs in the nugget mixture and panko to coat. You can use both dried or fresh. I usually pre-bake my panko breadcrumbs, before coating the nuggets, to make them beautiful and golden. This is not a required step but I find it easy just to toast them while I am forming the nuggets. You can read more about it here. 
  • Eggs: Eggs are used both in the mixture and to coat. I have not trialled the recipe with an egg replacement, sorry. If you have tried one, please leave a comment below as I would love to know what you used and how it turned out. 

Top Down View of Veggie Nuggets

Making Veggie Nuggets – Cooking With Kids

I often talk about the benefits of cooking with kids. Not just to help them become better eaters, but also to help with their math, language and fine motor skills. This is a recipe that is great for having your mini chefs helping with. They will love helping with 

  • Grating
  • Squeezing the liquid out of the veggies
  • Cracking Eggs (always a favourite)
  • Pressing the food processor buttons (another favourite)
  • Forming nuggets (messy!)
  • Coating (again, messy)

Storage Instructions

  • Refrigerator: Store veggie nuggets for up to 3 days in the refrigerator. 
  • Freezer:  Place cooked nuggets on a baking tray and place in freezer until frozen. Transfer to a zip lock bag or freezable container and store for up to 3 months. 

Can be eaten cold or reheated in oven until properly heated through and crispy. 

Bean and Veggie Nuggets are a great finger food for kids. Great for BLW (baby led weaning)

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Have you tried this recipe? I love receiving your feedback, please rate and leave a comment below or tag me on Instagram @healthylittlefoodies

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Veggie Nuggets in Bowl with Dip in Backgrond

Bean and Veggie Nuggets

Nuggets made from cannellini beans, veggies, eggs and breadcrumbs. Perfect for little hands.

Instructions

  • Preheat oven to 220c / 425F / Gas 7. Lightly grease a baking sheet with oil or line with baking paper.

  • Squeeze as much juice as you can from the carrots and zucchinis (i use a clean tea towel to do this)

  • Put the cannellini beans into a food processor and process until smooth. Add the carrots, zucchini, garlic, cheese and herbs and continue to process until combined.

  • Add the breadcrumbs and egg and pulse until combined.

  • Place the mixture into the fridge for approx. 15 mins to firm up.

  • Place the beaten egg in a bowl and the breadcrumbs on a flat plate.

  • With wet hands, take 1 tbsp of mixture and form a nugget (I made mine croquette shaped in picture but have also made them more rounded) Dip in the egg and roll in the breadcrumbs to coat. Repeat with the rest of the mixture.

  • Place on baking sheet and bake for 20 mins.

Recipe Notes

  • Carrots and Zucchini (courgettes): Grate the carrots and zucchini (I used the food processor but you can also use a box grater) and then squeeze out the juice. I do this by placing the grated vegetables onto a clean tea towel and squeezing hard! If you skip this step your nuggets mixture will be too wet.  NOTE: Save the juice and use it in smoothies or sauces. – don’t throw away all that goodness!
  • Cannelini Beans: A lot of vegetable nugget recipes are made with mashed potato which is delicious but I wanted a recipe that could be made quickly, without having to pre-cook potatoes. Canned beans are a great substitute, just rinse and blend, no pre-cooking required.  
  • Grated Cheddar Cheese: I always use a mature cheddar. I find it produces the best flavour and you don’t have to add so much to get the desired flavour. If your child is dairy intolerant you can miss it out but you may need to add some nutritional yeast/extra herbs to make up for the lost flavour. Note: I have not tested a dairy-free alternative.
  • Herbs: I’ve used both fresh and dried herbs for flavour. I often get questions asking what I mean by “mixed herbs”, this is something that I pick up easily both in the UK and Australia but I can not recall if I bought it when I lived in the USA. It is just a blend of mixed dried herbs. Each brand differs but a typical mix includes basil. marjoram, oregano, rosemary, sage & thyme.
  • Breadcrumbs: I used dried breadcrumbs in the nugget mixture and panko to coat. You can use both dried or fresh. I usually pre-bake my panko breadcrumbs, before coating the nuggets, to make them beautiful and golden. This is not a required step but I find it easy just to toast them while I am forming the nuggets. You can read more about it here. 
  • Eggs: Eggs are used both in the mixture and to coat. I have not trialled the recipe with an egg replacement, sorry. If you have tried one, please leave a comment below as I would love to know what you used and how it turned out. 

Nutritional Information is a ROUGH guide only, calculated using an online nutrition calculator. 

Nutrition Facts

Bean and Veggie Nuggets

Amount Per Serving

Calories 60
Calories from Fat 18

% Daily Value*

Fat 2g3%

Saturated Fat 1g5%

Cholesterol 20mg7%

Sodium 128mg5%

Potassium 92mg3%

Carbohydrates 8g3%

Fiber 1g4%

Sugar 1g1%

Protein 3g6%

Vitamin A 928IU19%

Vitamin C 3mg4%

Calcium 44mg4%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

 

 

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