Cheezy Broccoli Bites
Crispy broccoli bites with a gooey cheese center — high-protein, low-carb, and ready in 30 minutes
These cheezy broccoli bites are golden on the outside and melted in the middle. Chopped broccoli is mixed with cheese, egg, and a light breading, then baked or air-fried until crisp. Every serving of 4–5 bites delivers 18 g of protein and only 5 g net carbs.
High-protein, low-carb, and perfect as a snack, side, or appetizer with a creamy dip.
Why you’ll love these bites
- 18g protein per serving — a satisfying high-protein snack
- Only 5g net carbs
- Crispy outside with a cheesy pull in the center
- Ready in about 30 minutes
- Air-fryer or oven friendly
- Great with ranch, garlic dip, or sour cream
Health notes
- High protein: Cheese, egg, and optional protein powder boost each bite.
- Low carb: Broccoli and almond flour keep net carbs low.
- Sugar-free: No added sugar of any kind.
- Veggie-packed: An easy way to get more broccoli on the table.
Key element — squeeze the broccoli dry
After chopping or steaming the broccoli, squeeze out extra moisture. Wet broccoli makes the bites fall apart and stay soggy.
Ingredients
Bites
- 3 cups finely chopped broccoli (about 12 oz / 340g)
- 1 cup shredded mozzarella or cheddar
- ¼ cup grated Parmesan
- 1 large egg
- ⅓ cup almond flour
- 2 Tbsp unflavored or savory protein powder (optional)
- 1 garlic clove, minced (or ½ tsp garlic powder)
- ½ tsp salt
- ¼ tsp black pepper
- Optional: pinch of paprika or Italian seasoning
Coating
- ¼ cup extra Parmesan or crushed pork rinds
- Oil spray for cooking
Dip
- ½ cup sour cream or Greek yogurt
- 1 Tbsp mayonnaise
- 1 Tbsp chopped chives or green onion
- Salt and pepper to taste
Swaps
- Higher protein: Add extra cheese or a scoop of protein powder.
- Spicy: Mix in minced jalapeño or a pinch of cayenne.
- Cauliflower mix: Use half broccoli and half well-drained cauliflower rice.
- No almond flour: Use extra Parmesan and a little crushed pork rind.
Instructions
| 1 | Prep the broccoli. Finely chop the broccoli. Steam or microwave 2–3 minutes until just tender, then squeeze very dry in a clean towel. |
| 2 | Mix. In a bowl, combine the dry broccoli, mozzarella, Parmesan, egg, almond flour, optional protein powder, garlic, salt, pepper, and seasoning. Mix until it holds together when pressed. |
| 3 | Shape. Scoop into 16–20 small mounds and press into bite-size rounds or nuggets. Coat the outsides lightly with extra Parmesan or crushed pork rinds. |
| 4 | Cook. Air-fry at 390°F (200°C) for 8–12 minutes, flipping once, until golden. Or bake at 400°F (200°C) for 14–18 minutes. Spray lightly with oil before cooking. |
| 5 | Dip and serve. Stir together sour cream, mayonnaise, chives, salt, and pepper. Serve the bites hot so the cheese is still gooey. |
Pro tips
- Squeeze the broccoli until almost no water comes out.
- If the mixture feels wet, add a little more almond flour or Parmesan.
- Don’t overcrowd the air fryer — work in batches for extra crunch.
- A light oil spray helps the coating brown.
- These are best eaten hot while the cheese is still melted.
Nutrition
| Nutrient | Per serving (4–5 bites) |
|---|---|
| Calories | 220 |
| Protein | 18g |
| Net carbohydrates | 5g |
| Total carbohydrates | 8g |
| Fiber | 3g |
| Total fat | 13g |
| Sodium | 380mg |
Estimates based on broccoli, mozzarella, Parmesan, egg, and almond flour. Exact numbers vary with cheese amount and bite size.
Variations
Cheddar jalapeño
Use cheddar and fold in minced jalapeño for a spicy bite.
Bacon broccoli
Add cooked crumbled bacon to the mixture.
Garlic Parmesan
Increase the garlic and roll the bites in extra Parmesan.
Mini muffins
Press the mixture into a mini muffin tin and bake 12–15 minutes.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Store in an airtight container |
| Freezer | Up to 2 months | Freeze cooked bites; reheat from frozen |
| Reheat | Air fryer or oven | Keeps the outside crisp better than the microwave |
FAQ
Test your knowledge
5 quick questions about these cheezy broccoli bites
1. Protein per serving?
2. Net carbs per serving?
3. Why squeeze the broccoli dry?
4. About how long do these take?
5. How many bites is one serving?
