Description: These Broccoli Cheese Patties are a delicious and nutritious way to enjoy your vegetables. They are packed with protein, low in carbs, and diabetic-friendly, making them a guilt-free indulgence for any meal or snack. The combination of tender broccoli, sharp cheddar cheese, and savory garlic creates a flavor explosion that will leave you wanting more. These patties are incredibly versatile and can be served as a side dish, appetizer, or even a light meal. Enjoy the crunchy exterior and the cheesy, broccoli-filled interior in every bite!
Ingredients:
- 2 cups finely chopped broccoli florets (approximately 6g net carbs)
- 1 cup shredded cheddar cheese (approximately 28g protein)
- 2 large eggs (approximately 12g protein)
- ¼ cup almond flour (approximately 3g net carbs)
- 2 cloves garlic, minced
- Salt and pepper to taste
- 1 tbsp olive oil (for frying)
Preparation:
Step 1: Prepare the Broccoli
Start by thoroughly washing the broccoli florets. You can use fresh or frozen broccoli for this recipe. If using frozen, make sure to thaw and drain them well to remove excess moisture. This step is crucial to prevent the patties from becoming soggy. Once washed, steam the broccoli florets until they are tender but still slightly firm. Steaming helps retain the broccoli’s vibrant green color and nutritional value. Alternatively, you can blanch the broccoli in boiling water for about 3-5 minutes, then immediately transfer it to an ice bath to stop the cooking process.
Step 2: Chop or Process the Broccoli
After steaming or blanching, it’s time to prepare the broccoli for mixing. Finely chop the broccoli florets using a sharp knife. Aim for small, uniform pieces that will easily blend with the other ingredients. If you prefer, you can use a food processor to pulse the broccoli into smaller bits. Be careful not to over-process it into a puree; you want to maintain some texture for the patties.
Step 3: Mix the Ingredients
In a large mixing bowl, combine the chopped broccoli, shredded cheddar cheese, eggs, almond flour, and minced garlic. The cheese adds a creamy, savory flavor, while the eggs act as a binding agent to hold the patties together. Almond flour serves as a low-carb alternative to traditional flour, adding a slightly nutty flavor and helping to absorb excess moisture. Minced garlic enhances the overall taste with its pungent aroma.
Step 4: Season the Mixture
Season the mixture with salt and pepper to taste. Be generous with the seasoning, as it will bring out the flavors of the broccoli and cheese. You can also add other spices or herbs to customize the flavor profile. Consider adding a pinch of red pepper flakes for a hint of heat, or some dried oregano or thyme for an Italian-inspired twist. Mix all the ingredients thoroughly until well combined, ensuring that the broccoli is evenly distributed throughout the mixture.
Step 5: Form the Patties
Once the mixture is well combined, it’s time to form the patties. Use your hands to scoop out approximately ¼ cup of the mixture for each patty. Gently shape the mixture into small, round patties, about ½ inch thick. Make sure the patties are compact and hold together well. If the mixture seems too wet, you can add a bit more almond flour to help absorb the excess moisture.
Step 6: Cook the Patties
Heat the olive oil in a large skillet over medium heat. The olive oil will help the patties develop a golden-brown crust and prevent them from sticking to the pan. Once the oil is hot, carefully place the patties in the skillet, ensuring not to overcrowd the pan. Cook the patties for 3-4 minutes per side, or until they are golden brown and cooked through.
Step 7: Serve and Enjoy
Once the patties are cooked, remove them from the skillet and place them on a paper towel-lined plate to drain any excess oil. Serve the Broccoli Cheese Patties warm with your favorite dip or salad. They make a delicious and satisfying snack, side dish, or light meal.
Why You Will Love This Recipe:
You will adore these Broccoli Cheese Patties for their incredible taste, ease of preparation, and health benefits. They are a fantastic way to sneak in extra vegetables into your diet while enjoying a cheesy, savory treat. These patties are not only delicious but also packed with protein and low in carbs, making them perfect for those following a low-carb or ketogenic diet. The recipe is incredibly versatile, allowing you to customize the flavors with different cheeses, spices, and herbs. Whether you’re looking for a quick snack, a healthy side dish, or a fun way to get your kids to eat their veggies, these Broccoli Cheese Patties are a guaranteed winner.
Serving Suggestions:
- Serve with a dollop of Greek yogurt or sour cream for a creamy, tangy dipping sauce.
- Pair with a side salad for a light and healthy lunch.
- Serve as a side dish with grilled chicken or fish for a complete meal.
- Use as a topping for a veggie burger for added flavor and nutrition.
- Enjoy as a snack with a side of salsa or guacamole.
- Serve them with a ranch dressing
Tips:
- Ensure the broccoli is finely chopped to help the patties bind together properly.
- If the mixture is too wet, add more almond flour, one tablespoon at a time, until the desired consistency is reached.
- Don’t overcrowd the skillet when cooking the patties; cook them in batches to ensure even browning.
- For a crispier patty, press down lightly on the patties with a spatula while cooking.
- Store leftover patties in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or skillet for best results.
- Feel free to experiment with different cheeses such as mozzarella, Monterey Jack, or pepper jack for a flavor variation.
- Add other vegetables like finely chopped carrots, bell peppers, or zucchini for added nutrition and flavor.
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Nutritional Information: (per patty, approximate)
- Calories: ~110 kcal
- Protein: ~7g
- Net Carbs: ~2g
- Fat: ~8g
Conclusion:
These Broccoli Cheese Patties are a delightful and wholesome addition to any meal plan. Their combination of simple ingredients, easy preparation, and outstanding flavor makes them a favorite for both kids and adults. Whether you’re looking for a healthy snack, a nutritious side dish, or a fun way to eat your vegetables, this recipe is sure to impress. Enjoy the goodness of broccoli and the richness of cheese in every bite of these perfectly golden and crispy patties. Embrace this recipe as a testament to how healthy eating can be both delicious and satisfying.
Questions and Answers about this Recipe:
Q1: Can I use frozen broccoli instead of fresh broccoli?
A: Yes, you can definitely use frozen broccoli. Just make sure to thaw it completely and squeeze out any excess water before chopping or processing it. This will prevent the patties from becoming too soggy.
Q2: What can I use if I don’t have almond flour?
A: If you don’t have almond flour, you can use other low-carb alternatives like coconut flour or finely ground sunflower seeds. Keep in mind that coconut flour absorbs more liquid than almond flour, so you may need to adjust the amount accordingly. Alternatively, you can use regular all-purpose flour, but this will increase the carbohydrate content of the patties.
Q3: Can I bake these patties instead of frying them?
A: Yes, you can bake the patties. Preheat your oven to 375°F (190°C). Place the patties on a baking sheet lined with parchment paper and bake for about 15-20 minutes, or until they are golden brown and cooked through. Baking is a healthier option as it reduces the amount of added fat.
Q4: How can I make these patties vegan?
A: To make these patties vegan, you can replace the eggs with a flax egg (1 tablespoon of flaxseed meal mixed with 3 tablespoons of water, let sit for 5 minutes to thicken). Use a vegan cheddar cheese alternative and ensure all other ingredients are plant-based.
Q5: Can I add other vegetables to this recipe?
A: Absolutely! This recipe is very versatile. You can add other finely chopped vegetables such as carrots, zucchini, bell peppers, or spinach to boost the nutritional content and flavor. Just make sure to adjust the amount of almond flour if the mixture becomes too wet.
