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!

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).

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.

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

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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!

Course Appetizer

Keyword cauliflower nuggets

Servings 24 Bites

Calories 26 kcal

Author Real Mom Nutrition

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.

Nutrition Facts

Broccoli and Cauliflower Bites

Amount Per Serving (1 bite)

Calories 26 Calories from Fat 9

% Daily Value*

Total Fat 1g 2%

Saturated Fat 1g 5%

Cholesterol 18mg 6%

Sodium 90mg 4%

Potassium 24mg 1%

Total Carbohydrates 2g 1%

Protein 2g 4%

Vitamin A 1%

Vitamin C 7%

Calcium 2%

Iron 1%

* Percent Daily Values are based on a 2000 calorie diet.

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