5 from 3 votes
Broccoli Bites
The whole family will love these Broccoli Bites. Delicious, gluten-free, and packed with superfoods, the kids will have no idea how healthy they are!
Prep Time
25 mins
Cook Time
30 mins
Total Time
55 mins
Servings:
4
People, as a side
Calories:
154 kcal
Course:
Side Dish
Cuisine:
American
Ingredients
- 3 1/2 cups broccoli florets, roughly 290g
- 6 tablespoons onion diced
- 3 tablespoons cottage cheese
- 1 1/2 tablespoons garlic minced
- 1 large egg white
- 3/4 cup cheddar cheese shredded
- 10 tablespoons gluten-free panko breadcrumbs or regular if you're not gluten-free
- 3 tablespoons parsley minced
- 1 teaspoon salt
- black pepper a pinch
Instructions
- Preheat you oven to 400°F. Very generously spray a cookie sheet with cooking spray and set aside.
- Place the broccoli florets into a food processor and blend until broken down and similar to rice grains in size and texture.
- Transfer to a microwave-safe bowl and microwave for 3 minutes. Stir and then microwave for an additional 2 minutes. Add in the onion, cottage cheese, and garlic, and stir until fully combined. Microwave again for 20 seconds.
- Finally, add in the egg white, cheddar, panko, parsley, salt, and pepper. Stir until well mixed and the egg white is evenly distributed.
- Using a 1-tablespoon measure, form the broccoli into bites. I find the easiest method is to really pack the mixture into a measuring spoon and then gently tap it on your hand until it comes out of the spoon in a perfectly round shape. Place the pieces on the cookie sheet and make sure they're not touching. Do this until there is no more mixture left. You should end up with 27 to 30 bites.
- Spray the bites with cooking spray and bake for 20 minutes. Then, spray them generously again, and bake for an additional 7 to 12 minutes, or until the bites are golden brown and crunchy.
Cup of Yum
Nutrition Information
Calories
154kcal
(8%)
Carbohydrates
12g
(4%)
Protein
10g
(20%)
Fat
7.7g
(12%)
Saturated Fat
4.6g
(23%)
Polyunsaturated Fat
0.4g
(2%)
Monounsaturated Fat
2.1g
(11%)
Cholesterol
23mg
(8%)
Sodium
793mg
(33%)
Potassium
308mg
(7%)
Fiber
3g
(12%)
Sugar
3g
(6%)
Vitamin A
28IU
(1%)
Vitamin C
121mg
(134%)
Calcium
20mg
(2%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4 People, as a side
Amount Per Serving
Calories 154
% Daily Value*
| Calories | 154kcal | 8% |
| Carbohydrates | 12g | 4% |
| Protein | 10g | 20% |
| Fat | 7.7g | 12% |
| Saturated Fat | 4.6g | 23% |
| Polyunsaturated Fat | 0.4g | 2% |
| Monounsaturated Fat | 2.1g | 11% |
| Cholesterol | 23mg | 8% |
| Sodium | 793mg | 33% |
| Potassium | 308mg | 7% |
| Fiber | 3g | 12% |
| Sugar | 3g | 6% |
| Vitamin A | 28IU | 1% |
| Vitamin C | 121mg | 134% |
| Calcium | 20mg | 2% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.