These Broccoli & Cauliflower Bites are kid-friendly and simple to make with just a few ingredients. Perfect for snack time and lunch boxes!
If your kids are still learning to like veggies like broccoli and cauliflower, these little nuggets can help. They’re just the right size for snacks and lunch boxes and can be eaten warm or cold (and dunked into ketchup if that sweetens the deal).
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Here’s how to make them:
Steam the veggies in the microwave or on the stove until they’re soft. Then place them in the bowl of a food processor and pulse until finely chopped.
Just like this!
Transfer the finely chopped veggies to a bowl and add breadcrumbs, cheese, egg, and garlic salt.
Mix well!
Portion into a mini muffin pan that’s been sprayed with cookie spray. I use my handy cookie scoop for this job (and so many others). Press the tops down gently with the back of a spoon.
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Bake at 350 degrees F for about 15 minutes or until lightly browned. Enjoy!
Broccoli and Cauliflower Bites
These Broccoli & Cauliflower Bites are kid-friendly and simple to make with just a few ingredients. Perfect for snack time and lunch boxes!
Ingredients
- 1 cup broccoli florets
- 1 cup cauliflower florets
- 2 eggs, beaten
- 3/4 cup seasoned breadcrumbs
- 1/2 cup shredded cheddar cheese
- 1/2 teaspoon garlic salt
Instructions
- Preheat oven to 350 degrees F and spray a mini muffin pan with cooking spray.
- Steam broccoli and cauliflower florets on the stove or in the microwave, then pulse in a food processor until finely chopped.
- Transfer chopped broccoli and cauliflower to a medium bowl and add beaten eggs, breadcrumbs, cheese, and garlic salt. Mix well.
- Drop mixture by the tablespoonful into the mini muffin pan and press down tops gently with the back of a spoon.
- Bake for about 15 minutes or until lightly browned, then remove them to a cooling rack. Serve warm or store in the refrigerator in an airtight container.
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Nutrition Information:
Yield: 24 Serving Size: 1 biteAmount Per Serving: Calories: 26Saturated Fat: 1gCholesterol: 18mgSodium: 90mgCarbohydrates: 2gProtein: 2g
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Tracy says
These look yum, thanks! Do you think I could use frozen florets as is (w/o steaming them) to save time?
Sally says
I would think so, but I would be sure they’re thawed so they don’t release a bunch of moisture while baking.
Nettie says
AFter baking, can I freeze a bunch of these to reheat in microwave later?
Sally says
Yes!
Jacqui says
These look amazing! I can’t wait to try them. How do you wrap them up for the lunch box?
Alexandra says
I love making these for my toddler and secretly I love eating them, too! Recently, I am trying to limit my refined carbs, do you think I could swap the breadcrumbs for almond flour? Or something else?
Thanks!
Sally says
I’m so glad you like them! I haven’t tried them with almond flour, but as long as it helps hold them together like the breadcrumbs do, I think it should work. If you try it, let me know how it turns out!
Ashley says
So good! With ketchup, they remind me of tater tots.
Sally says
Ashley–so glad you like them!
shruti says
Any subtitute for Egg?
Sally says
Hi Shruti–I have not tried it with flax “egg” but that’s something to try (1 T. ground flaxseed + 3 T. water, stir and let stand until thickened).
Kayla says
How long do these stay good for in the fridge?
Sally says
Hi Kayla–I’d use them within 3-5 days.