These broccoli cheese bites are high in plant protein. They’re packed with quinoa and chickpeas, which are a natural source of protein. These healthy snacks are vegetarian and gluten-free.
Are you trying to lose weight or build some muscle? Then making your meals and snacks high in protein is the way to go.
That’s because foods high in protein not only repair and build muscle, they’re also filling. So, they help you eat less.
Eating protein also boosts your metabolism, helping you lose weight.
These Broccoli Cheese Bites are crispy and full of cheesy goodness. And they’re so yummy that even your kids will love them.
They’re nicely seasoned too. That’s because you use 6 different spices which you probably already have in your pantry: garlic powder, thyme, basil, onion powder, salt, and pepper.
So, make sure you have a good set of measuring spoons. I like these ones here because they don’t rust or get stained.
Besides the spices, you’ll need these ingredients:
- Chickpeas: This helps bind the ingredients together.
- Quinoa: This also helps bind the ingredients together.
- Cheddar Cheese: This adds cheesy flavor. If you want to make it vegan, you can just use vegan cheese instead.
- Broccoli: The “secret” ingredient…great way to sneak some veggies into your kids’ diet.
Broccoli Cheese Bites: High Protein Snack for Vegetarians
Each Broccoli Cheese Bite provides 2.2 grams of protein. So, they’re a good source of protein.
The protein comes from 4 different sources: cheddar cheese, quinoa, chickpeas, and broccoli.
Cheddar cheese is a good vegetarian source of protein. Just one ounce provides 14% of your daily protein needs.
It is also an excellent source of calcium and a good source of phosphorus, which you need for healthy bones.
It also contains small quantities of conjugated linoleic acid (CLA). CLA is a substance that may reduce inflammation in your body.
Quinoa is another good source of protein for vegetarians- and for vegans. Unlike most other plant proteins, it’s a complete protein.
That means that it contains all the necessary amino acids that your body needs.
Quinoa is also an excellent source of magnesium, phosphorus, and manganese, which you need for healthy bones. It is also high in fiber, so it is great for your digestion and helps keep you full. If you need to stock up on some, you can get some here.
Chickpeas are an excellent source of plant-based protein. In fact, one cup of cooked chickpeas provides 29% of your daily protein needs. It is also an excellent source of magnesium, phosphorus, and manganese, as well as iron.
It is great for your digestion, too, since it is packed with fiber.
Broccoli provides a bit of protein, too, as well as fiber. It is also an excellent source of vitamin C, which you need to have a healthy immune system.
It is also an excellent source of vitamin K, which you need to help your blood clot.
What Are Broccoli Bites?
Quite simply, Broccoli Bites are like tater tots. But instead of potatoes, you blend a mixture of cheddar cheese, cooked quinoa, canned chickpeas, boiled broccoli, and spices in a food processor until smooth, adding some water for better processing. This food processor should do the trick.
Once smooth, shape your mixture into balls. Next, place them on a parchment paper-lined baking tray that has been sprayed with olive oil to prevent any sticking.
Finally, spray the balls with some olive oil and bake for 20 to 25 minutes until nice and golden.
How Many Calories in These Broccoli Bites?
Each Broccoli Bite contains only 43 calories. So, you can have a couple and not feel guilty.
How Many Carbs in Broccoli Cheese Bites?
Each Broccoli Cheese Bite contains 3.6 grams of net carbs. So, they fit into a low carb diet.
Benefits of Eating Broccoli
Your mom probably told you to eat up your broccoli when you were a kid. And for good reason-besides being nutritious, it’s good for your health.
It contains powerful antioxidants that may support your body. It also contains substances that reduce inflammation too.
And since it‘s rich in fiber, it helps promote good digestion too. So, eat up your broccoli!
Other High Protein Snacks
- Spicy Roasted Chickpeas
- Ham Roll-Ups
- Smoked Salmon Bites
- 20 High Protein Snacks That Require no Cooking
- 15 oz can chickpeas (1 ½ cups)
- 1 ½ cups quinoa, cooked
- 1 ½ cups chopped broccoli, boiled
- 1 cup mature cheddar cheese, shredded
- 2 tsp garlic powder
- 1 tsp thyme
- 1 tsp basil
- 1 tsp onion powder
- ½ tsp salt
- ½ black pepper
- ½ - 1 cup water
- Cook quinoa and boil broccoli.
- Add all the ingredients into a food processor and blend until all the ingredients nicely combine, and there is one consistent texture. You might need to do it in batches, make sure each batch has cheese added to it, so it nicely binds all the ingredients.
- Add some water to each batch to help the food processor pulse the ingredients better.
- Preheat the oven to 350F (180C), line the baking tray with parchment paper and spray it with olive oil.
- Take a little bit of mixture and form balls with your hands. Place each ball on the baking sheet and flatten them. Make sure you nicely form the bites. They should be of circular shape.
- Before putting the tray into the oven, spray the cheese bites with more olive oil. Bake for 20-25 minutes until golden brown. Let them cool down before eating.
Nutrition Information:Yield: 30 cheese bites Serving Size: 1 cheese bite
Amount Per Serving: Calories: 43Total Fat: 1.7gSaturated Fat: 0.8gTrans Fat: 0gUnsaturated Fat: 0.3gCholesterol: 3.7mgSodium: 107mgCarbohydrates: 4.8gNet Carbohydrates: 3.6gFiber: 1.2gSugar: 0.2gProtein: 2.2g
Nutritional values were obtained with automatic software using the amounts of products used. To get the most accurate representation of the nutritional values, you should calculate them with the actual ingredients used in your recipe. You are solely responsible for the nutritional information obtained to be accurate.
What do you think about these broccoli cheese bites? Any other high protein vegetarian snacks you want to see on this blog?