If you’re anything like me, you love snacks that feel like a treat but don’t blow your carb count out of the water. These Keto Parmesan Broccoli Bites check every box—they’re crunchy, cheesy, and packed with flavor, yet totally guilt-free. Whether you’re new to keto or a seasoned pro, these bites will quickly become your go-to snack or appetizer. Plus, they’re easy to make with just a handful of ingredients. Let’s get cooking!
Why You’ll Love These Bites
- Low-Carb, High Flavor: Each bite is loaded with broccoli and cheese, giving you a satisfying texture without the carb overload.
- Kid-Friendly: Even picky eaters can’t say no to crispy, cheesy goodness.
- Great for Meal Prep: Make a batch, store them, and reheat for a quick snack anytime.
- Simple Ingredients: Everything in this recipe is probably already in your fridge or pantry.
Ingredients You’ll Need
Here’s what you’ll want to grab before you get started:
- 2 cups of fresh broccoli (finely chopped or shredded)
- 1 cup shredded mozzarella cheese
- ½ cup grated Parmesan cheese
- 2 large eggs
- ½ cup almond flour (or coconut flour if you prefer)
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Salt and pepper to taste
- 1 tablespoon olive oil (for greasing the pan)
That’s it! Simple stuff, right? Let’s get these ingredients working together.
Step-By-Step Instructions
1. Preheat and Prep
- Start by preheating your oven to 375°F (190°C).
- Grease a baking sheet with olive oil or line it with parchment paper. Trust me, this step makes cleanup a breeze.
2. Steam the Broccoli
- Chop your broccoli into small pieces, almost like rice. If you’ve got a food processor, use it—it’s a time-saver.
- Steam the broccoli for 3-4 minutes until it’s bright green and slightly soft. You don’t want it mushy, just tender enough to mix easily.
3. Squeeze Out Extra Moisture
- Once the broccoli is steamed, let it cool slightly. Then, use a clean kitchen towel or cheesecloth to squeeze out as much water as you can. This is crucial! Too much moisture will make your bites soggy instead of crispy.
4. Mix It All Together
- In a large mixing bowl, combine the broccoli, mozzarella, Parmesan, almond flour, eggs, garlic powder, onion powder, salt, and pepper. Stir everything until it forms a sticky, cheesy mixture.
5. Shape the Bites
- Scoop about a tablespoon of the mixture into your hands and roll it into a ball. Flatten it slightly to form a nugget or patty shape.
- Place the bites onto your prepared baking sheet, leaving a little space between each one.
6. Bake to Perfection
- Bake the bites for 20-25 minutes, flipping them halfway through. They should be golden brown and firm to the touch when done.
7. Let Them Cool (If You Can Wait!)
- Once out of the oven, let the bites cool for 5-10 minutes. This helps them firm up a bit more.
Dipping Sauce Ideas
What’s a snack without a killer dip? Here are a few keto-friendly options to take your broccoli bites to the next level:
- Ranch Dressing: Classic and creamy, it pairs perfectly.
- Garlic Aioli: Mix mayo, minced garlic, and a squeeze of lemon juice.
- Spicy Marinara: Warm up some sugar-free marinara and add a pinch of red pepper flakes for a kick.
- Cheese Sauce: Because more cheese is always a good idea.
Tips for the Best Broccoli Bites
- Don’t Skip the Squeeze: I know it’s a little extra work, but removing the water from the broccoli is the secret to crispy bites.
- Use Fresh Cheese: Pre-shredded cheese often has added starches, which can mess with the texture.
- Switch Up the Seasonings: Feel free to add Italian seasoning, paprika, or chili powder to mix things up.
- Air Fryer Option: Want extra crunch? Toss these in an air fryer at 375°F for about 15 minutes, flipping halfway through.
Storage and Reheating
If you somehow manage not to eat the entire batch in one sitting (no judgment if you do), here’s how to store them:
- Fridge: Keep them in an airtight container for up to 4 days.
- Freezer: Lay the bites on a baking sheet and freeze until solid. Then transfer them to a freezer bag for up to 3 months.
To reheat, pop them in the oven or air fryer at 350°F until warmed through. Microwaving works too but won’t keep them crispy.
Why These Are Perfect for Keto
These bites are a keto triple-threat: low-carb, high-fat, and protein-packed. Here’s the breakdown for one serving (about 4 bites):
- Calories: 150
- Carbs: 4g
- Protein: 10g
- Fat: 11g
They’re perfect for staying on track with your macros while still enjoying something that feels indulgent.
Fun Ways to Serve Them
- As an Appetizer: Serve on a platter with toothpicks for easy snacking.
- With a Salad: Pair with a simple Caesar salad for a complete meal.
- In a Lunchbox: These are a great addition to meal prep. Your coworkers will be jealous.
- For Kids: Cut them into smaller pieces and call them “broccoli nuggets.” The name works wonders.
A Quick Personal Story
The first time I made these bites, I didn’t even tell my kids they had broccoli in them. I just called them “cheese bites,” and they were devoured in minutes. When I finally revealed the secret ingredient, there were gasps of betrayal—but they kept eating! Now, these bites are a regular request in my house, and I don’t even have to sneak around about the broccoli anymore.
Time to Get Cooking!
There you have it—a simple, keto-friendly recipe that’s guaranteed to be a hit. Whether you’re hosting a party, meal-prepping for the week, or just looking for a snack to crush those mid-afternoon cravings, these Keto Parmesan Broccoli Bites are the answer. Whip up a batch and watch them disappear faster than you can say “low-carb.”
Let me know how yours turn out! Do you have any secret ingredient swaps or tips? Drop them in the comments below.
PrintKeto Parmesan Broccoli Bites Recipe
These Keto Parmesan Broccoli Bites are crispy, cheesy, and perfect for a low-carb snack or appetizer. Made with simple ingredients like broccoli, mozzarella, and Parmesan, they’re easy to whip up and great for meal prep or serving at parties. Perfect for those following a keto diet or anyone looking for tasty recipe ideas.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 20 bites (approximately) 1x
- Category: Snack/Appetizer
- Method: Baking
- Cuisine: Keto, Low-Carb
- Diet: Gluten Free
Ingredients
- 2 cups fresh broccoli (finely chopped or shredded)
- 1 cup shredded mozzarella cheese
- ½ cup grated Parmesan cheese
- 2 large eggs
- ½ cup almond flour (or coconut flour)
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Salt and pepper to taste
- 1 tablespoon olive oil (for greasing the pan)
Instructions
- Preheat the oven to 375°F (190°C). Grease a baking sheet or line it with parchment paper.
- Chop broccoli into small pieces or use a food processor to shred. Steam for 3-4 minutes until tender but not mushy.
- Let the broccoli cool slightly, then use a clean kitchen towel to squeeze out excess water.
- In a large mixing bowl, combine the broccoli, mozzarella, Parmesan, eggs, almond flour, garlic powder, onion powder, salt, and pepper. Mix well.
- Scoop a tablespoon of the mixture, shape it into a ball, and flatten slightly into a patty. Place on the baking sheet.
- Bake for 20-25 minutes, flipping halfway through, until golden brown.
- Let cool for 5-10 minutes before serving.
Notes
- For extra crispiness, try cooking these in an air fryer at 375°F for 15 minutes.
- To use frozen broccoli, thaw completely and squeeze out all moisture before mixing.
- Store leftovers in an airtight container for up to 4 days in the fridge or 3 months in the freezer.
Please note: The recipe or ingredients shown in the video might vary slightly from what’s listed here. Use the video as an illustration, but for the best results, you might want to stick to the recipe provided in this article.
Nutrition
- Serving Size: 4 bites
- Calories: 150 Sugar: 1g Sodium: 230mg Fat: 11g Saturated Fat: 5g Unsaturated Fat: 5g Trans Fat: 0g Carbohydrates: 4g Fiber: 2g Protein: 10g Cholesterol: 60mg
Frequently Asked Questions (FAQs)
Can I Use Frozen Broccoli?
Yes! Just thaw it first and make sure to squeeze out all the water. Frozen broccoli tends to hold more moisture, so this step is extra important.
What Can I Use Instead of Almond Flour?
Coconut flour works well but absorbs more moisture. If you go this route, start with ¼ cup and add more if needed.
Are These Vegetarian?
Yep! As long as you’re okay with cheese and eggs, these bites are a great vegetarian option.
Can I Make Them Dairy-Free?
Sure, but it’s tricky. Use a dairy-free cheese substitute, but keep in mind that the texture might not hold together as well.