These savory, cheesy bites are crisp on the outside, tender on the inside, and loaded with flavor and nutrients. They’re gluten-free, grain-free, and low-carb, making them perfect for keto, diabetic-friendly, or high-protein diets.
🥦 Recipe Overview
- Prep time: 15 minutes
- Cook time: 25 minutes
- Total time: 40 minutes
- Servings: 20–24 bites
- Calories per bite: ~50 (or ~65 if protein-enriched)
🧂 Ingredients
Main Ingredients
| Ingredient | Amount | Notes |
|---|---|---|
| Fresh broccoli florets | 2 cups finely chopped (about 1 medium head) | Steam or microwave before chopping |
| Almond flour | ½ cup | Blanched almond flour gives a finer texture |
| Shredded cheddar cheese | ½ cup | Sharp cheddar adds bold flavor |
| Large eggs | 2 | Room temperature; helps bind ingredients |
| Coconut flour | 1 tablespoon | Absorbs moisture, adds lightness |
| Minced onion | 1 tablespoon | Fresh or 1 tsp onion powder substitute |
| Garlic powder | 1 teaspoon | Enhances savory flavor |
| Salt | ½ teaspoon | Adjust to taste |
| Black pepper | ¼ teaspoon | Optional: add cayenne or chili flakes for spice |
Optional High-Protein Boosts
- Unflavored whey protein powder: 1–2 tablespoons
(adds 10–15g protein to the full batch) - Parmesan cheese: 2 tablespoons grated
(adds crispness and extra umami)
🍽️ Equipment Needed
- Large mixing bowl
- Medium pot or microwave-safe bowl (to steam broccoli)
- Measuring spoons and cups
- Mixing spoon or spatula
- Parchment paper or silicone baking mat
- Baking sheet
- Small scoop or tablespoon
- Oven (or air fryer)
🧑🍳 Instructions
Step 1: Prep the Broccoli
- Steam or microwave the broccoli florets until tender but still bright green.
- Steam: about 3–4 minutes.
- Microwave: place in a bowl with 1 tbsp water, cover, and heat 2–3 minutes.
- Drain well and pat dry thoroughly with paper towels to remove excess water (moisture can make the bites soggy).
- Chop finely with a knife or pulse 3–4 times in a food processor until small pieces form (like rice or couscous texture).
Step 2: Mix the Dry Ingredients
In a large bowl, combine:
- Almond flour
- Coconut flour
- Garlic powder
- Salt
- Pepper
- (Optional: Protein powder + Parmesan cheese)
Stir to distribute everything evenly.
Step 3: Add the Broccoli and Cheese
Add the finely chopped broccoli, shredded cheddar, and minced onion to the dry mixture.
Toss everything together until the broccoli is evenly coated with the flour mixture.
✅ This step ensures the wet and dry ingredients bind evenly later.
Step 4: Add the Eggs
In a small bowl, beat the 2 eggs until light and frothy.
Pour the eggs over the broccoli mixture.
Use a spatula or your hands to mix thoroughly until a thick, slightly sticky dough forms.
If it feels:
- Too wet: Add 1–2 tsp more almond flour.
- Too dry: Add 1 tbsp water or another egg yolk.
Step 5: Shape the Bites
- Line your baking sheet with parchment paper or a silicone mat.
- Scoop the mixture using a tablespoon or small cookie scoop.
- Roll gently into balls or flatten slightly into mini patties.
- Place each piece about 1 inch apart on the tray.
You should have 20–24 bites, depending on size.
Step 6: Bake
- Preheat your oven to 350°F (175°C).
- Place the tray in the center rack and bake for 20–25 minutes, until:
- The tops are golden brown, and
- The edges are slightly crisp.
Optional: For extra crunch, switch your oven to broil for 1–2 minutes at the end (watch closely to prevent burning).
Step 7: Cool and Serve
- Let the bites cool on the tray for 5 minutes — they’ll firm up as they rest.
- Transfer to a plate or wire rack.
- Serve warm with your favorite dipping sauce (see below).
🍶 Dipping Sauce Ideas
| Style | Ingredients | Notes |
|---|---|---|
| Creamy Ranch Dip | Ranch + sour cream or Greek yogurt | Cooling and tangy |
| Spicy Mayo | 2 tbsp mayo + 1 tsp sriracha | Keto-friendly heat |
| Garlic Aioli | 2 tbsp mayo + minced garlic + lemon juice | Rich and savory |
| Cheese Sauce | Melted cheddar + cream + butter | For a double-cheese punch |
💪 Nutrition Information (per 1 bite)
(Yields about 20–24 bites; values may vary)
| Nutrient | Without Protein Powder | With Protein Powder |
|---|---|---|
| Calories | 50 | 65 |
| Fat | 4 g | 4 g |
| Protein | 3 g | 5–6 g |
| Carbohydrates | 2 g | 2 g |
| Fiber | 1 g | 1 g |
| Net Carbs | 1 g | 1 g |
🧊 Storage & Meal Prep Tips
- Refrigerate: Keep leftovers in an airtight container for up to 5 days.
- Freeze: Place on a baking sheet to freeze individually, then store in a freezer-safe bag for up to 2 months.
- Reheat:
- Oven: 350°F for 5–7 minutes.
- Air Fryer: 375°F for 3–4 minutes.
- Microwave: 20–30 seconds (less crispy).
🧡 Perfect for meal prep — make a double batch and freeze for quick snacks or breakfast bites!
🌟 Flavor Variations
- Bacon Cheddar Bites: Add ¼ cup crumbled cooked bacon.
- Spicy Jalapeño Bites: Mix in 1 tbsp finely diced jalapeños or a pinch of cayenne pepper.
- Herbed Broccoli Bites: Add 1 tsp Italian seasoning or dried parsley.
- Chicken Broccoli Bites: Stir in ¼ cup finely chopped cooked chicken for an extra protein punch.
- Dairy-Free Version: Replace cheddar with vegan cheese and use nutritional yeast for cheesy flavor.
🧁 Chef’s Tips for Perfect Texture
- Dry the broccoli well — too much moisture makes bites soft.
- Use sharp cheddar — adds better flavor and color.
- Don’t overbake — they’ll dry out. Remove when golden brown and firm.
- Add whey protein sparingly — too much can make them rubbery; 1–2 tbsp is plenty.