These crispy, cheesy broccoli bites make a great afternoon snack, a tasty addition to the lunchbox or an exciting side dish to serve with dinner.
These crispy, cheesy broccoli bites make a great afternoon snack, a tasty addition to the lunchbox or an exciting side dish to serve with dinner.
• 2 cups fresh or frozen broccoli, roughly chopped
• 1/3 cup wholegrain breadcrumbs*
• 1 egg, whisked
• ¼ cup low-fat tasty cheese, grated~
• 1 tsp garlic powder
• 1 tsp cracked pepper
• Spray oil
• ½ cup tzatziki (optional)
Substitutions
* To make gluten free: replace the wholemeal breadcrumbs with almond meal.
~ To make dairy free: swap the tasty cheese for grated firm tofu and swap the tzatziki for hummus, if desired.
1. Preheat air fryer to 200°C.
2. Place the broccoli in a large saucepan of boiling water. Cook for 6 minutes or until tender. Drain well. Place in a large heatproof bowl and mash lightly with a potato masher or fork. Allow to cool.
3. Add the breadcrumbs, egg, cheese, garlic powder and cracked pepper to the bowl. Mix well to form a chunky mixture.
4. Using damp hands, shape the mixture into 12 small bite-sized balls. Place in the basket of the air fryer and lightly spray with spray oil.
5. Cook in air fryer for 10 minutes, turning halfway or until golden. Serve with tzatziki for dipping.
Don’t have an air-fryer?
Pre-heat oven to 200°C (180°C fan-forced) and line a large baking tray with non-stick paper.
Bake the broccoli bites for 20 minutes, turning half way or until golden.
Serving suggestions
Feel free to substitute the broccoli for diced cauliflower, either fresh or frozen.
Storage tips
Kids in the kitchen
Depending on your child’s age and skill, they can help chopping and mashing the broccoli, measuring and mixing the ingredients and shaping the bites.
When preparing this recipe:
| Serving size: 3 bites (112g) | Per serving | Per 100g |
|---|---|---|
| Energy (kJ) | 580 | 520 |
| Protein (g) | 9.5 | 8.5 |
| Fat (g) | 5.5 | 5.0 |
| Saturated fat (g) | 1.9 | 1.7 |
| Carbohydrates (g) | 11.3 | 10.1 |
| Sugars (g) | 2.6 | 2.4 |
| Fibre (g) | 3.1 | 2.8 |
| Sodium (mg) | 248 | 222 |
Recipe developed by Health and Wellbeing Queensland
Healthy Eating
