Baked Broccoli Bites

9 35 108
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 4
Baked Broccoli Bites
Health Highlights


2 cup Broccoli, raw
1 large egg Egg
2 tbsp diced White onion
1/4 cup Parmesan cheese, grated
1/4 cup shredded Mozzarella cheese
1/4 cup Bread crumbs, whole wheat
1 tsp Salt
1 tsp Black pepper
1 dash Garlic powder


Preheat the oven to 425°F. Spray baking sheet with nonstick cooking spray.

Steam the broccoli by by placing 2 cups broccoli in microwavable bowl with a few tbsp of water until softened. Set aside and let cool.

Once broccoli has cooled down, place in food processor and pulse only about 3-4 pulses. You do not want to overdo it - you want small chunks, not pureed broccoli! If you do not have a food processor, chop broccoli very finely. Add broccoli to large bowl and mix thoroughly with the egg, onions, cheese, breadcrumbs, salt, pepper, and garlic powder.

Tip: For firmer bites, refrigerate the mixture for about 30 minutes. This will help keep it's tater-tot shape. For each bite, press about 1 Tbsp size ball of the mixture into your hands and roll into a firm ball. Place all bites on baking sheet and bake for 20-22 minutes (flip all bites over once halfway through baking). Serve bites with ketchup or your dip of choice and enjoy!

Nutrition Facts

Per Portion

Calories 108
Calories from fat 44
Calories from saturated fat 20.6
Total Fat 4.9 g
Saturated Fat 2.3 g
Trans Fat 0.1 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.3 g
Cholesterol 64 mg
Sodium 813 mg
Potassium 201 mg
Total Carbohydrate 9.5 g
Dietary Fiber 1.8 g
Sugars 1.7 g
Protein 7.4 g

Dietary servings

Per Portion

Grain 0.2
Meat Alternative 0.1
Milk Alternative 0.3
Vegetables 0.6

Energy sources