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Broccoli Bites Recipe

Broccoli bites double as a crowd-pleasing appetizer or a kid-friendly lunch. Really, they’re quite clever. Who doesn’t love broccoli surrounded by melted cheese? Broccoli bites serve up both broccoli and cheese, but packaged as a finger food! Paired with a maple-dijon dipping sauce, they quickly become a favorite.

Inspired by the popularity of a similar appetizer served at Bennigan’s restaurants, I wanted to adapt it to be 1)actually healthy, and 2)easy. The Bennigan’s version contains bacon and onions and is served up fried in nasty vegetable oil. While I’d normally be all over adding bacon and onions to just about anything, I also wanted to keep this simple so that I could throw it together quickly.

So, this recipe for Broccoli Bites was born.

Broccoli Bites Recipe

(adapted from Stacey Snacks)

Broccoli Bites: The Players

Broccoli Bites: The How-To
Preheat oven to 375F. Mix all ingredients together in a bowl.

Use your hands to roll the mixture into 1 inch, bite-sized balls. Place balls on lightly greased parchment paper.

Bake for 25-30 minutes, or until brown. Serve with the Maple-Dijon Dipping Sauce.

Maple-Dijon Dipping Sauce

Maple-Dijon Dipping Sauce: The Players

Maple-Dijon Dipping Sauce: The How-To
Simply stir all ingredients together and serve! YUMMILICIOUS!

(photo by staceysnacks)

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I am a passionate advocate for REAL FOOD -- food that's sustainable, organic, local, and traditionally-prepared according to the wisdom of our ancestors. I'm also an author and a nutrition educator. I enjoy playing in the rain, a good bottle of Caol Ila scotch, curling up with a page-turning book, sunbathing on my hammock, and watching my three children explore their world.
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51 Responses to Broccoli Bites Recipe
  1. Katy Costa via Facebook
    February 27, 2012 | 1:38 pm

    Gonna try these tonight I think!

  2. Food Renegade via Facebook
    February 27, 2012 | 1:44 pm

    Katy Costa — Wondeful. Let me know if you enjoy them!

  3. Katy Costa via Facebook
    February 27, 2012 | 1:50 pm

    I will!!

  4. Jennifer McCuller Gray via Facebook
    February 27, 2012 | 1:57 pm

    Can’t wait to try these. My kids would LOVE this!!!

  5. Amaria George Parker via Facebook
    February 27, 2012 | 2:33 pm

    Looks great! I love the idea of finger-food-izing veggies!

  6. Beth
    February 27, 2012 | 2:41 pm

    Heavens….I am envisioning all KINDS of adaptations to this! Cauliflower! Well drained cooked spinach! I can hardly wait to race home and make some!

    • KristenM
      February 27, 2012 | 4:26 pm

      I know! Bacon and onions do really well in it, and different kinds of cheese make for interesting takes on it as well. I’ve even stirred in some sun dried tomatoes!

  7. Foodsmiths General Store
    February 27, 2012 | 3:00 pm

    This looks great. Broccoli + fat is a great combination. We just posted (our first blog post) a recipe for poutine with fried broccoli!

  8. Carolina
    February 27, 2012 | 3:21 pm

    Can I sub coconut flour???

    • KristenM
      February 27, 2012 | 4:24 pm

      Yes, but not in the same quantities. Coconut flour absorbs a lot of liquid, so you’d want to use a lot less of it. I’d start experimenting with 1/4c. instead of a full cup and transition from there.

      Also, you’ll probably need to add more eggs if you use coconut flour.

      • Carolina
        February 27, 2012 | 8:37 pm

        Yes!! Success!! Thanks for tips on getting the flour and eggs right. I used 1/3 C. coconut flour and 6 eggs. Plus I think I had closer to a pound and a half of broccoli. These were the surprise hit at dinner time with my hubs and 4 and 2 year olds!! Thank you!

        • KristenM
          February 27, 2012 | 9:39 pm

          Good to know! Thanks for sharing.

  9. Ann Canlin via Facebook
    February 27, 2012 | 3:48 pm

    Wow, looks so tasty, looking forward to trying this!

  10. Katie
    February 27, 2012 | 4:20 pm

    I’m dying to make this. However, I’m allergic to almonds. What other type of flour would you recommend?

    • KristenM
      February 27, 2012 | 4:21 pm

      You could use any kind of sprouted grain flour. They’d have a slightly different texture, but would be basically the same.

  11. Suzanne
    February 27, 2012 | 7:34 pm

    They sound wonderful. How are they at room temperature. Sounds like they would be a nice lunch box treat to take on my traveling job.

    • KristenM
      February 27, 2012 | 9:40 pm

      I like them warm, but not hot. Room temperature is okay, just not as awesome. :)

  12. Robin Kelman via Facebook
    February 27, 2012 | 8:31 pm

    These look yummy, I’m going to try these later this week.

  13. Joe
    February 27, 2012 | 9:27 pm

    Well, after watching my 4 1/2 year old look like I served him Drano tonight when I put two pieces of broccoli on his plate, this looks like a good bridge for him as I try to work more veggies into his diet.

    Thanks for sharing!

    • KristenM
      February 27, 2012 | 9:42 pm

      You’re welcome. Hope he enjoys it!

  14. Gayle
    February 28, 2012 | 12:25 am

    Sounds awesome! Stupid question: Do I cook the broccoli first or not? I’m guessing not, but I’d hate to ruin them! Gonna try this asap with sprouted wheat flour. My kids actually love broccoli, so they might love these too. Thanks!

    • Fran
      March 11, 2012 | 4:21 pm

      Did you end up making these; and did you cook the broccoli first? I was questioning that as well.

  15. Mel
    February 29, 2012 | 8:33 pm

    So happy to have stumbled upon this website. thank you so much.

  16. Stephani
    March 1, 2012 | 11:22 am

    Ok, so I thought what a wonderful way for me to get my fat % up and still get a vegie! LOL…I didn’t have almond flour so used coconut flour. Dry and odd and I don’t know…didn’t turn out well…they look so good in the picture!

    Also, any chance someone knows the calories/fat/carb dietary info on them???


    PS, my husband liked them oddly enough!!! LOL

    • KristenM
      March 1, 2012 | 11:57 am

      Did you do what I suggested to Carolina above for adapting the recipe to use coconut flour? Because coconut flour is so dry, you need to radically reduce the amount of flour used AND increase your eggs.

      • Stephani
        March 1, 2012 | 12:24 pm

        nope! LOL…I didn’t see this til today rats!
        So I didn’t use as much flour..but still used 3/4 cup…and next time will use more eggs! I also noted that in the Stacy site, she used Mozzarella…so that is why the picts look different. Any particular reason you chose cheddar instead???
        I’m new to all this eat more fat idea…really good with the eat whole food, the way it was created and get away from all the grains and processed food! I’m so happy to have found this site!

  17. Becky @ Pure Vitality
    March 1, 2012 | 9:09 pm

    Going to try these broccoli bites tonight. Thanks for the recipe, it sounds great and I’ll let you know how the family likes it.

  18. City Share
    March 2, 2012 | 7:26 am

    Wow, those sound great. We have been avoiding grain and needing some new inspiration. These are just what we were looking for. Thanks.

  19. Jennifer Gray
    March 4, 2012 | 1:22 pm

    Just made these and WOW! They are great! I really like the maple Dijon sauce. It would be excellent on chicken!

  20. Againstthegrain
    March 24, 2012 | 10:40 pm

    Mmmmm! Just made these tonight for my husband and I. I think even broccoli haters will like them; they also would be good to serve to lacto-ovo vegetarians, as they are rather “meaty” in texture. My husband said these were very much like falafel, but much, much better. The sauce pairing was perfect, too.

    I probably didn’t chop the broccoli quite fine enough on this first attempt, so next time I’ll cut the stems and florets coarsely, then pulse them in the food processor. And for those wondering, no, the broccoli isn’t cooked first. Rolling the semi-crumbly/sticky mixture into balls didn’t work well for me, but gently squeezing them into ball shapes worked fine as long as I placed them very gently on the baking pan. Next time I might use a cookie dough scoop to make sure they are more uniformly sized. They can be spaced rather close together, too – almost touching. I baked them in a large convection toaster oven and they fit perfectly on a 12″ square baking pan.

    I’m also thinking this mixture would be very good pressed into a buttered casserole or loaf pan.

  21. Jo-Lynne {Musings of a Housewife}
    March 26, 2012 | 7:39 am

    These look divine! We are gluten free and also allergic to tree nuts. What would you recommend replacing the almond flour with? Can I use brown rice flour? Thanks!

    • Nicole
      June 4, 2012 | 12:49 pm

      I left the flour completely. I used quinoa flour. It was tasty. Hopefully this helps.

  22. JennyBakes
    June 8, 2012 | 6:02 pm

    I made these tonight and they were very good! Thanks for sharing the recipe!

  23. Kelly
    August 31, 2012 | 2:16 pm

    Could these be made in advance, frozen, and then baked just prior to serving? If not, maybe made & baked and then frozen? Looking for crative and fun ways to have a healthy lunch, but don’t always feel like doing much work mid day. TIA!

  24. Patti
    September 25, 2012 | 3:29 pm

    Mine tasted great, but fell apart, suggestions?

  25. -joshua!
    December 5, 2012 | 4:50 pm

    We’re drowning in Broccoli from our CSA…
    Came here to see what I could find.
    Looks like a winner!

  26. Claudia S.
    April 17, 2013 | 2:10 pm

    If you were here in front of me I would kiss you! Thank you for this recipe! Before they shut down, my husband and I loved the broccoli bites from Bennigans. I’ll surprise him with this recipe this week. He’ll be so happy.

  27. Joy
    May 8, 2013 | 7:02 pm

    We have a nut allergy in our family, is there a substitute for almond flour for this recipe?

    • Joy
      May 8, 2013 | 7:07 pm

      Oh I see a comment above with the suggestion of coconut flour and more eggs. Thanks!

  28. Babette Cade via Facebook
    January 29, 2014 | 1:13 pm

    What is it about broccoli and cheese?

  29. Louise C. Swette via Facebook
    January 29, 2014 | 1:22 pm

    Heather Powers….it made me think of you!

  30. Mary Light via Facebook
    January 29, 2014 | 5:37 pm

    I simply must do this. this also sounds like it would be good as sort of a casserole instead of bites, layered in a pan.

  31. Maritza Nasseri Acosta via Facebook
    January 29, 2014 | 6:03 pm

    Karla Sofia Yon

  32. Faith Epp via Facebook
    January 29, 2014 | 6:40 pm

    I like it roasted with EVOO salt/pepper and garlic powder.

  33. Shana Miner Ladin via Facebook
    January 29, 2014 | 6:52 pm

    Just made this. It was great!

  34. Laura Harmasch via Facebook
    January 29, 2014 | 9:48 pm

    I love these. I add a little bacon too.

  35. Sandy Lethin via Facebook
    January 29, 2014 | 10:35 pm

    Diana, this looks yummy for Super Bowl. :-)

  36. lexee
    May 10, 2014 | 8:23 pm

    making these tonight for a get together… how many does one batch make? thanks! :)

  37. lexee
    May 10, 2014 | 8:24 pm

    oh and can you use frozen (thawed) broccoli instead if fresh?

  38. Jill Ferrell
    September 1, 2014 | 9:20 pm

    Do these freeze well?

  39. Denise
    October 15, 2014 | 12:40 pm

    YUMMMMMMM!!!!!!!!!! It only took me 2 days to eat all of these (okay, so I shared 2 with my daughter), they are so good and so addicting. Thank you for this and all your other great recipes. We have just eliminated a lot of foods in our house, and these recipes are making my life so much easier.

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Who Am I?

My name is Kristen Michaelis. I'm a nutrition educator, author, and mother of three. I adore hats, happy skirts, horizons full of storm clouds, the full-bodied feel of wind as I ride motorcylces, reading in my hammock, and a hearty shot of Caol Ila scotch. I'm also a rebel with a cause.
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