High-Protein Cheesy Broccoli Bites
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.
Mary The High Protein Recipes
High-Protein Cheesy Broccoli Bites
- Prep15 min
- Cook15 min
- Total30 min
- Servings4 servings
- Calories220 kcal
Ingredients
Instructions
- Prep the broccoli. Finely chop the broccoli. Steam or microwave 2–3 minutes until just tender, then squeeze very dry in a clean towel.
- 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.
- 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.
- 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.
- Dip and serve. Stir together sour cream, mayonnaise, chives, salt, and pepper. Serve the bites hot so the cheese is still gooey.
Notes & 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.
Variations & serving ideas
- 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.
- 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
- 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)
Nutrition Facts
Per serving · makes 4 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 220 kcal |
| Total fat | 13 g |
| Sodium | 380 mg |
| Total carbohydrate | 8 g |
| Fibre | 3 g |
| Protein | 18 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Are these broccoli bites keto-friendly?
Yes. At only 5g net carbs per serving they fit most keto and low-carb plans.
Why are my bites falling apart?
The broccoli was too wet, or the mixture needed more almond flour or cheese. Squeeze it dry and press the bites firmly.
Can I use frozen broccoli?
Yes. Thaw it completely and squeeze out as much water as possible before mixing.
Can I skip the protein powder?
Yes. Replace it with a little extra almond flour or Parmesan.
Can I freeze them?
Yes. Freeze cooked bites and reheat in the air fryer or oven until hot and crisp.
How many bites is a serving?
About 4–5 bites, depending on how large you shape them.
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