Go Back
+ servings

Broccoli Bites

The whole family will love Broccoli Bites! Deliciously adorable, GF, and superfood-packed, the kids will have no idea how healthy they are!
Course Side Dish
Cuisine American
Prep Time 25 minutes
Cook Time 30 minutes
Total Time 55 minutes
Servings 4 People, as a side
Calories 154kcal


  • 3 1/2 Cups Broccoli florets (290g)
  • 6 Tbsp diced onion
  • 3 Tbsp Cottage cheese
  • 1 1/2 Tbsp minced garlic
  • 1 large Egg white
  • 3/4 Cup Cheddar cheese, shredded
  • 1/2 Cup + 2 Tbsp Gluten free panko (or regular if not GF)
  • 3 Tbsp Parsley, minced
  • 1 tsp Salt (if salt sensitive try 3/4 tsp)
  • Pinch of pepper


  • Preheat you oven to 400 degrees and very GENEROUSLY spray a cookie sheet with cooking spray.
  • Place the broccoli florets into a food processor and blend until broken down and “rice-like.” Transfer to a microwave-safe bowl and microwave for 3 minutes. Stir and then microwave and additional 2 minutes.
  • Add in the onion, cottage cheese and garlic and stir until well mixed. 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 Tbsp measure form the broccoli into tots. I find the easiest is to really pack the cauliflower into a 1 Tbsp measuring spoon and then gently top it onto your hand until it comes out of the spoon in a perfect tot shape. Place it on the pan. Do this for all the broccoli. You should end up with 27-30 tots.
  • Generously spray the tops with cooking spray and bake for 20 minutes. Then, spray the tops generously again, and bake an additional 7-12 minutes, or until the tots are golden brown and crunchy.
  • DEVOUR! (I like them with ketchup!)



*I LOVE garlic, so this was great for me. If you're sensitive to garlic, you may want to use 1 Tbsp.


Calories: 154kcal | Carbohydrates: 12g | Protein: 10g | Fat: 7.7g | Saturated Fat: 4.6g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2.1g | Cholesterol: 23mg | Sodium: 793mg | Potassium: 308mg | Fiber: 3g | Sugar: 3g | Vitamin A: 28IU | Vitamin C: 121mg | Calcium: 20mg | Iron: 5mg