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!
Okay, confession time: I was a terribly picky eater as a child. If I detected even the slightest morsel of green on my plate, I would shove it aside in an act of defiance, purse my lips, and announce I was most certainly NOT going to eat that! My mother, however, was ruthless (in a good way) and would coax me into at least trying a bite by telling me the most fantastic stories about beautiful princesses who had eaten that very same dish. If my memory doesn’t fail me, it was around the age of 12 or so that my culinary rebellion turned into endless curiosity. I guess it was the cooking shows that did it, because by the time I could officially call myself a teenager, I was spending my allowance on cupcake tins, piping bags, meat thermometers, and hand-held mixers.
While this story had a happy ending, only now do I empathize with my poor mother, who had to be sharp as a tack in order to come up with these tempting tales every night. So in honor of my mom and as my gift to all parents of picky eaters, this recipe goes out to you! If your kids hate broccoli, but you want them to eat it, you’re in luck.
My advice is to just call these tasty little broccoli bites “alien tots,” and the kids will gobble them up without the merest act of resistance! They’ll just eat them excitedly, and you’ll feel like the parent of the year for getting them to eat broccoli with a smile!
Oh, and by the way, you’ll love them, too. Talk about a win-win!
Are Broccoli Bites Healthy?
I’m always on the hunt for snacks that taste great, will curb my cravings, AND are relatively good for me. Is that even POSSIBLE, you ask? Well, with this recipe for broccoli bites, you better believe it is!
Broccoli is an excellent source of fiber, vitamins, and minerals. If you’re concerned about the fat content, you can use a low-fat cheddar. To make them vegan, replace the cheeses with vegan varieties and the egg white with two tablespoons of aquafaba (the liquid from a can of chickpeas).
Use Cauliflower Instead
If you want to mix things up and use cauliflower instead of broccoli for these bites, you totally can! The ratios will be the same, so simply leave out the broccoli and follow the instructions with cauliflower in its place. The results will be creamier and more cheese-forward. Plus, it won’t contain the dreaded green color that so many kids detest.
How to store and make ahead
When I make these incredible broccoli bites, there is a 0% chance of leftovers because we finish them up every single time. BUT, if you happen to have some left, they can be stored in an airtight container in the refrigerator for up to 3 days. To reheat them, I recommend setting your oven to 350°F and heating them up on an oiled pan. This way, they will be crunchy and crisp when you dig in!
If you want to make sure you always have a delicious treat for the kids on hand, you can also freeze them uncooked on a baking tray. Just make sure they aren’t touching. Once frozen, transfer them to a freezer-safe bag and use within 4 months. Thaw overnight in the refrigerator before baking, as the recipe specifies.
Serving Suggestions
Now that you’ve baked up your AMAZINGLY delicious broccoli bites, you’re ready to snack away! These would be fab dipped in some Homemade Peppercorn Ranch Dressing or this Spicy BBQ Sauce.
If you’re hosting a game day or get-together, I recommend serving these alongside some crispy Air-Fryer Chicken Nuggets, these Healthy Deviled Eggs With Greek Yogurt, and a big bowl of chips served with some Grilled Pineapple Mango Salsa With Corn. Did I mention that all of these recipes are kid-approved?
Ingredients
- 3 1/2 cups (roughly 290g) broccoli florets
- 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
- A pinch of pepper
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.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
I don’t have a food processor and I don’t see one on the horizon. Darn! But I was wondering about a substitute for the Panko? Would crushed pork rinds work? This broccoli tot is such an amazing idea! Thanks
Absolutely! Crushed pork rinds can be a great substitute for Panko, they add a nice crunch. Enjoy! 😊