Learn how to make this easy, baked veggie nuggets recipe for the picky toddler (or picky adult too) in your house. These tasty bites have protein dense lentils and tons of vegetables like zucchini, carrots and peas. Bonus, they are vegan, dairy free and perfect for dipping in ketchup, homemade mayo, or tahini!
Kids love dipping, and I find it’s one of the easiest ways to get a toddler to try new things. If you’re looking for lentil recipes for kids, this is definitely one to try.
They don’t even need to know that these nuggets are completely wholesome and protein packed. They won’t see any lentils in this recipe. I gave my toddler some ketchup and he devoured 3 of these bad boys in no time!
Bonus, these nuggets are dairy free and plant based, making them suitable for anyone with lactose intolerance or on a vegan or vegetarian diet.
BIGGER BONUS – they’re oil free, and baked, NOT fried, making them low in fat and heart healthy too.
To prepare your veggie nuggets
Put your lentils to soak in boiling hot water first. Let them sit for about 30 minutes before draining them.
In the meantime, start prepping your veggies and breadcrumbs. Place your bread slices in your food processor and process until a breadcrumb consistency is achieved. Then transfer to a large bowl.
Next, add the carrot and zucchini to your food processor with all the seasoning, and your drained lentils. Process until broken down, finely chopped and well combined. Then add the mixture to your bowl of breadcrumbs and add the corn and peas too.
Mix everything with a spatula before shaping your nuggets. Using your hands, roll the mixture into balls, roughly the size of golf balls and place on your prepared baking sheet. You should get about 20-24 balls.
Once you’ve rolled up all your batter, flatten each ball gently using your hands or a spoon, into a disc shape.
Use caution to avoid breaking them, and reshape if necessary.
Bake in your preheated oven for 15 minutes before carefully flipping your nuggets. Return to the oven for an additional 15 minutes and let rest at room temperature for at least 5 minutes to allow your veggie nuggets to firm up.
As the nuggets are baking, prepare any dipping sauces you’d like to pair with these. My kids love ketchup, but I prefer these with my nut free homemade mayo.
These vegan nuggets will please the entire family, from picky toddlers to picky spouses. Enjoy!
Tips
- Do not sub for another lentil. This recipe works best with SPLIT red lentils. Regular lentils take longer to cook and are not as sticky, which is needed for this batter to hold well.
- Make sure your mixture is very finely processed before adding the peas and corn. You want your lentils, zucchini and carrots to be chopped up very finely so your batter will hold nicely.
- Roll the mixture into balls first, and then gently press them down on your baking sheet. If any break while doing so, re-shape them into a nugget shape. If they’re not holding before baking, they won’t hold together after baking.
- Do not add more peas or corn then the recipe calls for. Too many larger chunks will make the batter a little more difficult to hold into a nugget shape.
More healthy picky eater friendly recipes
- Healthy Broccoli Potato Soup
- Baked Chickpea Nuggets [Allergen Free]
- Cauliflower Buffalo Wings – Air Fryer Option
- Lentil Shepherd’s Pie [Vegan + GF + Oil Free]
- Baked Zucchini Tater Tots [V+GF]
- Cheesy Vegan Broccoli Rice Casserole
If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.
Buon appetito,
Rosa
📖 Recipe
Equipment
Ingredients
- 1 cup split red lentils soaked in boiling hot water for 30 minutes
- 1 medium zucchini grated
- 1 large carrot grated
- 2 slices whole grain sliced bread untoasted, gluten free if needed
- ¼ cup frozen peas
- ¼ cup frozen corn
- ½ teaspoon sea salt
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- ¼ teaspoon dried oregano
Instructions
- Preheat your oven to 425 degrees F and line a large baking tray with parchment paper.
- Add your bread slices to a food processor and process until a breadcrumb consistency is achieved. Then transfer your bread crumbs into a large bowl, add the frozen corn and peas to the same bowl and set aside.
- Drain your lentils and add them to the food processor along with your grated carrot, zucchini and all the seasonings. Process until broken down and well combined. Then transfer to the bowl with the breadcrumbs, and mix to combine.
- Form 1-1.5" balls using your hands, and place them on your baking tray. Then press each one down gently, without breaking them, to form your nuggets.
- Bake for 30 minutes, carefully flipping them at the 15 minute mark. Let your nuggets cool at room temperature for at least 5 minutes to help them firm up. Then serve with ketchup, homemade mayo, or tahini.
Rebecca
I made these is the air fryer today, and they were delicious! I cooked them at 370 degrees F for 12 minutes. They held together nicely and had a good crispy outside.
Rosa
Fantastic! Thanks for sharing your process with us Rebecca. Thrilled you enjoyed our lentil nuggets. 🙂
Sarah
Can these be frozen if I want to make a large batch?
Rosa
I haven’t froze these yet, but they should freeze fine. I’d freeze them in a single layer first so they don’t stick together until solid, and then you can stack them into a container or ziptop bag.
Meredith
Hello! So excited to make these tomorrow. Just wondering whether there is any way to use regular red lentils instead of split? Perhaps if I soak them overnight or for several hours? I live in Germany and I don’t think I have ever come across split lentils in the store!
Thank you so much. Over the moon to have a healthy veggie nugget replacement that has no eggs!
Rosa
Hi Meredith, that sounds like it would be worth a try. If you’re having trouble getting the batter to hold, you could try adding a flax egg. Enjoy 🙂
Meredith
Thank you so much, Rosa! Believe it or not, I found some yesterday. I couldn’t believe my eyes! Will be making the nuggets tonight. The whole family is very excited 🙂
Rosa
You’re welcome! Enjoy 🙂
Sasha
Hi, I have a ca of organic whole wheat breadcrumbs I can use (instead of the bread). How many cups will I need? Thanks
Rosa
Hi Sasha, breadcrumbs may not work the same as they are dry and fresh bread has moisture. I haven’t tested these with breadcrumbs.
Tabitha
Hi Sasha!
These ABSOLUTELY CAN be made using breadcrumbs rather than sliced bread. Here’s how I did it:
-Rather than leave your peas and corn whole, give them a few pulses in your food processor (or a rough chop). Doing so releases some extra moisture that is needed.
-Once everything but the breadcrumbs are combined, slowing stir in your crumbs. Start with a 1/4 cup and add more in increments until the mixture holds together when pinched.
I ended up using about a 1/2 cup and 2 tablespoons. The amount you use may vary based on howuch you process the corn/peas, etc.
I hope this helps you and any others who were wondering the same thing!
Rosa
Thanks for sharing your process with us Tabitha!
Melissa
Hello! I was wondering can make these in an air fryer?
Rosa
Hi Melissa, I haven’t tried that so I’m not sure, but let us know how it turns out if you give it a try. 🙂
Sharon
These were very tasty and not as labor intensive as some vegetarian/vegan recipes. I used store bought bread crumbs instead of fresh, and frozen roasted corn kernels instead of plain. Added a little chili powder and cumin to the spice mix and they were tasty. I tried different condiments for dipping—catsup, mustard and blue cheese dressing. Each one was very good. I am definitely making this again and don’t feel guilty for eating more than four nuggets!
Rosa
Thrilled you enjoyed Sharon! Thanks so much for sharing your process with us.
Kristen
Can you sub or omit zuchhini?
Rosa
I’ve had another reader report that it worked well with extra carrots instead of the zucchini.
LP
When you say soak the lentils in boiling hot water for 30 min, are you saying boil it for 30 min, or boil the water, add the lentils, turn off the heat and just let it sit (covered? Uncovered?) for half an hour?
Rosa
Boil the water, and then add the lentils and let them sit uncovered, heat off. Enjoy!
Dana
Hello, I have two questions. 1. When say untoasted breadcrumbs you mean just soft bread slices toren up into small pieces? 2. I don’t own a food processor can this be done in a blender?
Rosa
Hi Dana, I mean soft bread slices that go into a food processor to make breadcrumbs. Different from dried breadcrumbs available at the supermarket.
Unfortunately, a blender will likely overly process the ingredients and alter the texture.
Joni
As a fellow non food processor owner, I will share that I do use a blender and it works well. Just pay attention to not process too much. I use the pulse button. Worth experimenting. Good luck!
Rosa
That’s wonderful! Thanks for helping out Joni. 🙂
M
Silly question but have you tried something else for bread? Oats? Flaxseed?
Please let me know if you have and if it works. Thank you
Rosa
Hi there, I haven’t tried, but if you want to experiment, I’d give oats a try.
Alternatively, you may try these chickpea nuggets that use oats as their binder.
Richelle
Just made these for my little one. I omitted salt since my baby is under 1 and added kale for an iron boost. They came out super delicious! We’ll definitely be making these again
Rosa
Wonderful! So glad you enjoyed Richelle. 🙂