High-Protein Broccoli Cheese Bites
High-Protein Broccoli Cheese Bites
Crisp gold shells, broccoli, a cheese pull – 30 minutes, one air fryer
These are snack bites, not a casserole. Chopped broccoli and cheddar get rolled, coated in pork-rind crumbs, and air-fried until the outside is gold and the inside pulls, like the plate in the photo. No breadcrumbs. Thirty minutes.
Sixteen bites. Eat them hot so the cheese still stretches.
Why you’ll love these bites
- 6g protein per bite – snack that holds you
- Only 2g net carbs – pork-rind coat, no breadcrumbs
- About 30 minutes, air fryer or oven
- Gold crust, broccoli, a cheese pull, like the photo
- No deep fryer, no flour
- They freeze and reheat
Health notes
- High protein: Cheddar, mozzarella, and egg.
- Low carb: Broccoli plus pork-rind crumbs.
- Sixteen bites: Macros are per bite, not the plate.
- Air fry, do not deep fry, if you want the 80-calorie bite.
Key element – squeeze the broccoli dry, then chill the balls
Wet broccoli makes the mix slide apart and the crust go soggy. Chop it small, squeeze it in a towel, mix, then chill 10 minutes so the balls hold. That is how you get a gold shell and a cheese pull, like the photo.
Ingredients
Bites (16)
- 2 cups finely chopped broccoli (about 8 oz / 225g), squeezed dry
- 1 1/2 cups (170g) shredded cheddar
- 1/2 cup (55g) shredded mozzarella
- 1 large egg
- 1/4 cup almond flour
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp salt + 1/4 tsp black pepper
Coat
- 1 cup crushed pork rinds
- 1 egg, beaten, for dipping
- Spray oil, for the air fryer
Swaps
- Oven: 400 F for 14 to 16 minutes, flip once.
- Almond-flour coat: Use if you do not have pork rinds. A little less crunch.
- Frozen broccoli: Thaw and squeeze extra hard. It holds more water.
- Spicy: Add 1/4 tsp cayenne to the mix.
Instructions
| 1 | Dry the broccoli. Chop the broccoli very small. Steam or microwave 2 minutes, cool, then squeeze in a clean towel until almost no water comes out. |
| 2 | Mix. Stir broccoli, cheddar, mozzarella, 1 egg, almond flour, garlic powder, onion powder, salt, and pepper until it holds. Chill 10 minutes. |
| 3 | Roll and coat. Shape 16 balls. Dip in beaten egg, then roll in crushed pork rinds so they look gold-dusted, like the photo. |
| 4 | Air fry. Heat air fryer to 380 F (193 C). Spray the basket. Cook 10 to 12 minutes, shake once, until the shells are gold and the cheese is melted. |
| 5 | Serve hot. Rest 2 minutes so you do not burn your mouth. Pile on a plate. Pull one open for the cheese stretch, like the photo. |
Pro tips
- Squeeze the broccoli twice. If it still drips, the balls will split.
- Chill the mix. Warm cheese mix will not roll.
- Do not crowd the basket. Two batches is better than pale sides.
- A light oil spray is what browns the pork-rind coat.
- Eat them within 10 minutes for the pull in the photo.
Nutrition
| Nutrient | Per bite (1 of 16) |
|---|---|
| Calories | 80 |
| Protein | 6g |
| Net carbohydrates | 2g |
| Total carbohydrates | 3g |
| Fiber | 1g |
| Total fat | 5g |
| Sodium | 180mg |
Estimates with cheddar, mozzarella, and pork-rind crumbs. Breadcrumbs will raise carbs.
Variations
Ranch
Add 1 tsp ranch seasoning to the mix.
Bacon
Fold in 3 Tbsp cooked crumbled bacon.
Cauliflower
Swap half the broccoli for riced cauliflower, squeezed dry.
Oven tray
Bake at 400 F for 14 to 16 minutes on parchment. Flip at minute 8.
Storage
| Method | Time | Notes |
|---|---|---|
| Eat now | Best | Cheese pull lasts about 10 minutes |
| Refrigerator | Up to 3 days | Reheat in the air fryer 4 minutes |
| Freezer | Up to 2 months | Freeze raw or cooked; air fry from frozen + 3 minutes |
FAQ
Test your knowledge
5 quick questions about these bites
1. Protein per bite?
2. Net carbs per bite?
3. How many bites in a batch?
4. How do you keep them from falling apart?
5. What coats the outside gold?
