High-Protein Baked Broccoli Cheese Dunkers Recipe Is Tots On Steroids (30 Minutes, 7 Ingredients) by Elisa Schmitz
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What's better than tater tots? Broccoli tots. And, what's better than broccoli tots? These chunky broccoli cheese dunkers. They're like broccoli tots on steroids! Why?
First of all, these chunky dunkers are loaded with fresh broccoli, so you get all the health benefits of broccoli. Secondly, they're loaded with Parmesan and cheddar cheeses, so they pack a protein punch.
Side note: Did you know that Parmesan is often referred to as the "King of Cheese?" For its taste and health benefits, among other reasons, it's been recognized as the most awarded cheese in the world.
Finally, these better-than-broccoli-tots are super crispy and flavorful, so the whole family loves them. Such a great way to sneak in some vegetables, because they're nutritious and delicious!
Here's what you need to make this high-protein, gluten-free and vegetarian recipe: fresh broccoli, Parmesan and cheddar cheeses, an egg, almond flour (or your flour of choice), garlic powder and Italian seasoning. The simple ingredients come together then are baked until they're crispy and golden, in only about 30 minutes! (You can try other cheeses in this recipe, such as gruyere or mozzarella.)
Serve these super tasty broccoli dunkers as an appetizer on their own or dunk them into your favorite dipping sauces. I served them with tzatziki sauce and they were addictive! They make a fun side dish with your favorite proteins for dinner, and they're a perfect snack for family gatherings. No one will want to stop eating (and dunking) them!
Cuisine: American
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 15
Ingredients
- 2 cups broccoli, cooked and diced fine (you also could use broccoli rice)
- 1 cup shredded Parmesan cheese
- 1 cup shredded cheddar cheese
- 1 egg
- 2 1/2 tablespoons almond flour (or your flour of choice)
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
Here’s how you make it:
- Spray a baking pan with nonstick cooking spray. I lined mine with aluminum foil for easier cleanup. Place broccoli in a microwave-safe bowl and cover it with a damp paper towel. Microwave for about 4 to 5 minutes, or until crisp-tender.
- Ensure that broccoli is fine-diced then transfer to a large mixing bowl. (Remove any excess moisture before adding broccoli to mixing bowl.)
- Add shredded cheeses, egg, flour and seasonings to the bowl. Season with salt and pepper, to taste, if desired. Stir to thoroughly combine. (You can use your flour of choice, but to ensure this recipe gluten-free, use gluten-free flour. For some heat, add a sprinkle of crushed red pepper flakes.)
- Form broccoli cheese mixture into balls and place them onto the baking sheet. Press down on the balls so they become a bit flatter and more wedge-like.
- Bake at 400 degrees F for about 9 minutes. Remove pan and flip each dunker, pressing down gently with a spatula.
- Bake for 9 more minutes, or until golden brown and crispy. Allow to cool a few moments before serving. Store leftovers in a container in the refrigerator and reheat in the oven for maximum crispiness.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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