These Broccoli Cheese Bites are a delicious, healthy snack that combines the savory taste of cheddar cheese with the nutritional benefits of chickpeas and quinoa. Packed with protein and fiber, these gluten-free, vegetarian bites are perfect for meal prepping or serving as an appetizer. With a crispy exterior and cheesy interior, they’re a great way to sneak in some veggies while satisfying your craving for something savory. Plus, they’re super easy to make and are a hit with both kids and adults alike!

Full Recipe: 

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed

• 1 ½ cups cooked quinoa

• 1 ½ cups broccoli, boiled and chopped

• 1 cup mature cheddar cheese, shredded

• 2 tsp garlic powder

• 1 tsp thyme

• 1 tsp basil

• 1 tsp onion powder

• ½ tsp salt

• ½ tsp black pepper

• ½ – 1 cup water (for blending)

Directions

1. Preheat the Oven:
   Preheat your oven to 350°F (180°C). Line a baking tray with parchment paper and lightly spray it with olive oil to prevent sticking.

2. Prepare the Mixture:
   In a food processor, add the cheddar cheese, chickpeas, quinoa, boiled broccoli, and all the spices (garlic powder, thyme, basil, onion powder, salt, and pepper). Process until the mixture becomes a smooth, thick paste. You may need to add water gradually to help blend the ingredients smoothly.

3. Form the Bites:
   Use your hands to shape the mixture into small balls, about 1 inch in diameter. Place them on the prepared baking tray, flattening each slightly to form a small round bite.

4. Bake the Bites:
   Spray the tops of the bites lightly with olive oil and bake them for 20-25 minutes, or until golden brown and crispy.

5. Cool and Serve:
   Allow the bites to cool for a few minutes on the tray before serving. Enjoy warm or at room temperature. These bites are perfect for dipping in your favorite sauce or enjoying on their own!

Nutrients (Approx. per serving — 1 bite)

• Calories: 43 kcal

• Carbohydrates: 4.8g

• Protein: 2.2g

• Fat: 1.7g

• Saturated Fat: 0.8g

• Sodium: 107mg

• Fiber: 1.2g

• Sugar: 0.2g

A Perfect Snack for Nutritional Balance

These Broccoli Cheese Bites are not just delicious—they’re also a great way to maintain a balanced diet. One of the primary nutritional benefits of this recipe is the inclusion of chickpeas, a legume that is high in plant-based protein and fiber. Chickpeas are rich in vitamins and minerals, including folate, iron, and magnesium, making them an excellent addition to any meal. They are known to support heart health by helping to lower cholesterol levels and stabilize blood sugar, making them an ideal base for these bites.

Quinoa, another key ingredient in these bites, is a gluten-free grain that is a complete protein source. Unlike many plant-based foods, quinoa contains all nine essential amino acids, making it one of the best plant-based protein sources available. It’s also high in fiber, which helps support digestive health and contributes to feelings of fullness. By incorporating quinoa into these bites, you’re adding both protein and fiber to help fuel your body and keep you satisfied.

Broccoli, the vegetable in this recipe, brings a wealth of health benefits as well. It’s packed with vitamins C, K, and A, as well as essential minerals like potassium and iron. Broccoli is also a great source of antioxidants, which help fight inflammation and protect the body from oxidative stress. By adding broccoli to these bites, you’re giving your body an extra boost of vitamins and nutrients, all while enjoying a savory snack.

Why These Broccoli Cheese Bites Are Great for Meal Prep

Meal prepping can be a game-changer when it comes to maintaining a healthy diet, and these Broccoli Cheese Bites are the perfect addition to your weekly meal prep routine. They can be made in advance, stored in the fridge, and enjoyed throughout the week as a snack or part of a meal. Whether you’re looking to prepare a quick lunch or need a satisfying snack for later, these bites are easy to store and reheat, making them a convenient option for busy individuals.

To store the bites, simply place them in an airtight container and refrigerate for up to 5 days. If you want to store them for a longer period, you can freeze the bites and reheat them whenever you’re ready to eat. Freezing them helps maintain their texture and flavor, making them a great option for a meal that’s ready whenever you need it. Simply bake them, cool them down, and freeze them in a single layer on a baking tray before transferring them to a container for long-term storage.

The versatility of these bites is another reason why they’re perfect for meal prepping. You can customize the spices and herbs used in the mixture to suit your taste preferences. For example, you could add a little extra garlic powder for more flavor or experiment with different types of cheese. This adaptability means you can make these bites in a way that works for your palate, ensuring they’re a staple in your meal prep rotation.

Health Benefits of the Ingredients

Each ingredient in these Broccoli Cheese Bites serves a specific purpose in terms of nutrition, offering a wide range of health benefits. Chickpeas are known for their ability to support heart health, lower cholesterol, and stabilize blood sugar. They are also a great source of iron, which is important for healthy red blood cell production. Additionally, chickpeas are packed with fiber, which aids in digestion and promotes satiety, making these bites a filling and satisfying option.

Quinoa, as mentioned earlier, is a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. This makes quinoa an excellent choice for vegetarians and vegans who need to ensure they’re getting enough protein from plant-based sources. Quinoa is also high in antioxidants, which help protect cells from damage, as well as magnesium, which is important for muscle function and bone health.

Broccoli, often touted as a superfood, offers an array of health benefits. It’s rich in fiber, which helps support digestive health, and contains essential vitamins like vitamin K, which plays a critical role in bone health. Additionally, the high levels of vitamin C in broccoli help support the immune system and fight off illness. Broccoli is also known for its anti-inflammatory properties, which help reduce the risk of chronic diseases, including heart disease and cancer.

Cheddar cheese, while often seen as a source of fat and calories, actually provides significant nutritional value in the context of this recipe. It’s a great source of calcium, which supports strong bones and teeth, and it also contains protein, which helps build and repair tissues. By using a moderate amount of cheddar cheese, these bites provide a satisfying, cheesy flavor without overwhelming the dish with too much fat.

A Snack That Appeals to All Ages

One of the best things about these Broccoli Cheese Bites is their ability to appeal to both kids and adults. For parents looking to get their children to eat more vegetables, these bites offer a delicious way to sneak in some broccoli. The combination of cheddar cheese and chickpeas creates a savory, comforting flavor that is sure to satisfy even picky eaters. Plus, the bite-sized nature of these snacks makes them easy for kids to grab and enjoy on the go.

Adults will love the crispy, cheesy exterior and the protein-packed, veggie-filled interior. These bites are perfect for anyone following a vegetarian or gluten-free diet and are a great option for those trying to increase their intake of plant-based proteins and fiber. They make for a great addition to lunch, as a side dish with dinner, or as a healthy, satisfying snack throughout the day.

Great for Dipping

While these Broccoli Cheese Bites are delicious on their own, they can also be served with a variety of dipping sauces to elevate the experience. Consider serving them with a tangy yogurt-based dip or a zesty tomato salsa for added flavor. You could also pair them with a creamy hummus or a spicy mustard for a contrast in flavor. The crispy, cheesy texture of the bites makes them the perfect vehicle for dipping, adding a whole new dimension to the flavor profile.

If you’re looking for a more indulgent option, you can serve them with a creamy ranch or blue cheese dressing, but even a simple drizzle of olive oil or a sprinkle of sea salt can enhance their flavor. The versatility of these bites makes them a great choice for a party snack or appetizer, and the wide range of dipping options ensures that they can be tailored to any gathering or occasion.

Conclusion

In conclusion, Broccoli Cheese Bites are a wholesome, delicious, and versatile snack that combines the savory goodness of cheddar cheese with the nutritional benefits of chickpeas, quinoa, and broccoli. These bites are a great source of protein, fiber, and essential vitamins, making them an excellent choice for those looking to eat healthier without sacrificing flavor. They are perfect for meal prepping, serving as a snack or appetizer, and are loved by both kids and adults. Whether you’re looking to add more vegetables to your diet, prepare a quick snack, or impress your guests with a unique and healthy treat, these Broccoli Cheese Bites are sure to become a favorite in your kitchen. With their crispy exterior and cheesy interior, these bites offer the perfect balance of flavor and nutrition, making them a must-try for anyone looking to enjoy a savory snack that’s both satisfying and good for you.