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February 6, 2018

Broccoli and Cauliflower Bites

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These Broccoli & Cauliflower Bites are kid-friendly and simple to make with just a few ingredients. Perfect for snack time and lunch boxes!

Broccoli and Cauliflower Bites
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).

  You might also like: Veggie Nuggets

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.

Broccoli and Cauliflower Bites

Just like this!

Broccoli and Cauliflower Bites

Transfer the finely chopped veggies to a bowl and add breadcrumbs, cheese, egg, and garlic salt.

Broccoli and Cauliflower Bites

Mix well!

Broccoli and Cauliflower Bites

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.

  Get More: All My Top Posts About Packing Lunches

Broccoli and Cauliflower Bites

Bake at 350 degrees F for about 15 minutes or until lightly browned. Enjoy!

Broccoli and Cauliflower Bites

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Broccoli and Cauliflower Bites

Broccoli and Cauliflower Bites

Yield: 24 Bites
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

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

  1. Preheat oven to 350 degrees F and spray a mini muffin pan with cooking spray. 
  2. Steam broccoli and cauliflower florets on the stove or in the microwave, then pulse in a food processor until finely chopped.
  3. Transfer chopped broccoli and cauliflower to a medium bowl and add beaten eggs, breadcrumbs, cheese, and garlic salt. Mix well. 
  4. Drop mixture by the tablespoonful into the mini muffin pan and press down tops gently with the back of a spoon. 
  5. 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.

Recommended Products

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  • Cuisinart Classic 7-Cup Food Processor
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  • Mini Muffin and Cupcake Pan, 24-Cup
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Nutrition Information:
Yield: 24 Serving Size: 1 bite
Amount Per Serving: Calories: 26Saturated Fat: 1gCholesterol: 18mgSodium: 90mgCarbohydrates: 2gProtein: 2g
© Real Mom Nutrition
Cuisine: American
Recipe for Kid-Friendly Broccoli and Cauliflower Bites

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Broccoli and Cauliflower Bites

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Hi! I'm Sally, a dietitian-mom.

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Filed Under: Recipes, Snacks Tagged With: broccoli, cauliflower, recipes, snacks, vegetables

Reader Interactions

Comments

  1. Tracy says

    February 10, 2018 at 10:45 am

    These look yum, thanks! Do you think I could use frozen florets as is (w/o steaming them) to save time?

    Reply
    • Sally says

      February 10, 2018 at 11:12 am

      I would think so, but I would be sure they’re thawed so they don’t release a bunch of moisture while baking.

      Reply
  2. Nettie says

    September 13, 2018 at 10:58 am

    AFter baking, can I freeze a bunch of these to reheat in microwave later?

    Reply
    • Sally says

      September 13, 2018 at 11:27 am

      Yes!

      Reply
  3. Jacqui says

    January 5, 2019 at 12:11 pm

    These look amazing! I can’t wait to try them. How do you wrap them up for the lunch box?

    Reply
  4. Alexandra says

    February 18, 2019 at 4:44 pm

    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!

    Reply
    • Sally says

      February 18, 2019 at 5:32 pm

      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!

      Reply
  5. Ashley says

    May 31, 2019 at 5:38 pm

    So good! With ketchup, they remind me of tater tots.

    Reply
    • Sally says

      May 31, 2019 at 5:50 pm

      Ashley–so glad you like them!

      Reply
  6. shruti says

    July 28, 2020 at 4:20 pm

    Any subtitute for Egg?

    Reply
    • Sally says

      July 31, 2020 at 1:06 pm

      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).

      Reply
  7. Kayla says

    January 29, 2021 at 10:56 am

    How long do these stay good for in the fridge?

    Reply
    • Sally says

      January 29, 2021 at 1:40 pm

      Hi Kayla–I’d use them within 3-5 days.

      Reply

Trackbacks

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