These oven-baked cauliflower nuggets with honey mustard dipping sauce are a flavorful, versatile snack or side. Fresh cauliflower florets are coated in a seasoned mixture, baked until tender with a golden hue, and served with a creamy honey mustard that complements the spices. This recipe is naturally gluten free, dairy free, low carb, paleo-friendly, and keto-compatible when using the suggested ingredients.
Oven baked cauliflower nuggets
These crispy-on-the-outside, tender-on-the-inside cauliflower nuggets make a wonderful appetizer, party snack, or side dish. They deliver bold, savory flavors from a blend of spices and nutritional yeast, while retaining a light, satisfying texture thanks to a simple coating and oven baking.
The honey mustard dipping sauce brings a creamy, tangy-sweet contrast to the spiced florets. It’s quick to whisk together and stores well in the refrigerator for easy snacking throughout the week.
How to make cauliflower nuggets
Preheat the oven to 400°F (200°C) and position the rack in the middle. Line a baking sheet with parchment paper.
In a large bowl, toss the cauliflower florets with the mayonnaise until each floret is evenly coated.
In a smaller bowl, whisk together the dry ingredients: garlic powder, onion powder, paprika, thyme or rosemary, kosher salt, black pepper, turmeric, gluten-free flour blend, and nutritional yeast. Sprinkle this mixture over the cauliflower and toss until the florets are evenly coated.
Arrange the florets in a single layer on the prepared baking sheet. Bake at 400°F for about 30 minutes, turning once halfway through, until the florets are golden and cooked through.
While the cauliflower cooks, prepare the dipping sauce:
Combine the mayonnaise, Dijon mustard, whole grain or spicy brown mustard, honey, and garlic powder in a small bowl. Season to taste with kosher salt and black pepper. Transfer to an airtight container and refrigerate for up to one week.
Recipe Tips and Notes
Buy a whole cauliflower head so you can cut the florets to the size you prefer—smaller florets will be crisper, while larger pieces stay softer inside.
Homemade paleo mayonnaise works especially well in this recipe, providing a clean flavor and the right coating consistency. If you make your own mayo, you’ll likely have just the right amount for both coating the florets and making the dipping sauce.
You can easily double the recipe for a crowd. The nuggets are crispest right out of the oven; they will soften a bit as they cool but remain delicious reheated or served at room temperature.
What can these cauliflower nuggets be paired with?
These nuggets pair nicely with roasted vegetables, fries, or protein dishes. They also work well alongside grilled or baked chicken and make a filling, nutritious standalone snack.
If you want to experiment with spices, feel free to adjust the paprika, herbs, or heat level. Nutritional yeast adds a savory, slightly cheesy flavor that balances the other seasonings, and a pinch of turmeric gives the nuggets an attractive golden color after baking.
More gluten free recipes you’ll love:
Healthy Broccoli Slaw
Paleo Buffalo Chicken Pizza
Easy and Healthy Elote Dip
Whole30 Paleo Tuna Salad
Cauliflower Crust Green Pizza
Creamy Keto Cauliflower Mash
Cauliflower Nuggets with Honey Mustard Dipping Sauce
The Movement Menu
Pin Recipe
Add to Collection
10 mins
30 mins
Equipment
- immersion blender (optional for homemade mayo)
Ingredients
Cauliflower Nuggets
- 1 pound cauliflower florets
- 1/4 cup mayonnaise (homemade paleo mayo recommended)
- 1 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp paprika
- 1 tsp thyme or rosemary
- 1 tsp kosher salt
- 1/4 tsp black pepper
- 1/8 tsp turmeric
- 3 tbsp gluten-free flour blend
- 1 tbsp nutritional yeast
Honey Mustard Dipping Sauce
- 1/2 cup mayonnaise (homemade paleo mayo recommended)
- 1 tbsp Dijon mustard
- 1 1/2 tsp whole grain or spicy brown mustard
- 1 heaping tbsp honey
- 1/2 tsp garlic powder
- Kosher salt and black pepper, to taste
Instructions
Cauliflower Nuggets
- Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Toss the cauliflower florets with the mayonnaise in a large bowl until coated.
- Mix the dry ingredients in a small bowl, then sprinkle over the cauliflower and toss to coat evenly.
- Arrange florets in a single layer on the baking sheet and bake for 30 minutes, flipping once halfway through, until golden and cooked through.
Honey Mustard Sauce
- Whisk together the mayonnaise, mustards, honey, and garlic powder. Season with salt and pepper to taste.
- Store in an airtight container in the refrigerator for up to one week.
Notes
- One batch of homemade paleo mayonnaise is ideal for this recipe; you’ll use most of it between coating the florets and making the sauce.
- For the gluten-free flour, Bob’s Red Mill or a rice flour works well.
Nutrition
Let us know how it was!