Cheesy Broccoli Bites

Who doesn’t love broccoli?! Okay, a lot of people don’t, including many kids. That’s unfortunate, because broccoli is one of the most nutritious vegetables available! Among other benefits, broccoli contains compounds that are great at helping support the liver in the body’s detoxification process.
Like most other vegetables, cruciferous vegetables, such as broccoli and cauliflower, are good sources of a variety of nutrients and phytochemicals that may work synergistically to help prevent cancer. From the Linus Pauling Institute:
One characteristic that sets cruciferous vegetables apart from other vegetables is their high glucosinolate content. Glucosinolate hydrolysis products could help prevent cancer by enhancing the elimination of carcinogens before they can damage DNA, or by altering cell-signaling pathways in ways that help prevent normal cells from being transformed into cancerous cells. Some glucosinolate hydrolysis products may alter the metabolism or activity of hormones like estrogen in ways that inhibit the development of hormone-sensitive cancers. (
Years and years ago, I saw these “all-natural”(not falling for THAT marketing scam!) cheesy broccoli bites that looked delicious. So over the course of the next few years, I made my own version with increasing success.
After much tinkering and revision, this is the final product. My kids love these, and surprisingly it is one of my husband’s all-time favorites. They are one of his favorite things to bring to work and munch on while he hangs drywall. He said they are even delicious when they are cold!
I have given friends this recipe and one reported that her husband who hates any green foods loved these!
(NOTE: I will forewarn mothers breastfeeding a newborn to consider holding off eating cruciferous vegetables such as broccoli, cauliflower, and cabbage until baby is older. These kinds of vegetables can often make baby uncomfortable and gassy until they are a couple months old. Also, those with hypothyroidism and/or iodine deficiency will want to be sure they are taking adequate iodine in order to prevent consumption of cruciferous vegetables from worsening iodine deficiency. Studies do show that cruciferous vegetables can suppress thyroid function by blocking iodine absorption but only in patients who were deficient in iodine.)


Cheesy Broccoli Bites
HFFG's Cheesy Broccoli Bites--Gluten-Free with Grain-Free Option
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  1. 4 lbs frozen organic broccoli florets (Costco!)
  2. 2 sticks butter, melted
  3. 4 cups cheese (cheddar, Parmesan, or combination)
  4. 8 eggs, whisked
  5. 3 cups oat flour (rolled oats ground up in food processor/Vitamix/Blendtec; gluten-free oats for 100% GF) or almond meal for grain-free
  6. 1 1/2 Tbsp salt (my favorites are Himalayan salt and RealSalt)
  7. 2 Tbsp organic no-salt seasoning (again–COSTCO!)
  1. Preheat oven to 375*. Steam broccoli until very tender. Chop up very small and combine with all other ingredients. Use a 2″ disher to scoop and place on a greased/parchment-lined cookie sheet. Bake until slightly browned and a little crispy around the edges, about 20 minutes, or less if you are going to make and freeze for reheating by baking later.
  2. To freeze, cool completely (so they don’t stick together) and then freeze in freezer bags.
  3. To reheat, place in oven/toaster oven (NOT the microwave!) and reheat at 350* for approximately 10-15 minutes.
  1. Keep in mind that this recipe makes A LOT! 5 dozen 2" bites and even more if you use a smaller disher scoop! You can reduce accordingly but they work so well for freezing and reheating as a quick lunch or snack, and cooking in bulk can help you avoid making unhealthy choices!

I hope your husband and children love them too!

Blessings of good health,

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  1. […] and snacks in the fridge for hubby to take out of town tomorrow for work. We have leftover Broccoli Bites, some hard-boiled eggs, a jar of spicy homemade fermented sauerkraut, and some leftover quinoa […]

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