Broccoli & Cheddar Baked Fritters

Steph Wagner

August 11, 2014

Broccoli & Cheddar Baked Fritters

 

Broccoli and Cheddar Bites - low carb and great after weight-loss surgery. Recipes at www.foodcoach.me

Some foods just belong together. Peppers and onions. Lime and cilantro. Broccoli and cheddar. 

One of my favorite healthy and bariatric friendly broccoli and cheddar recipes is this casserole. 

I’ve seen several recipes float around on Pinterest lately for something like these fritters. Many times they call for a starch binder that I don’t eat nor recommend for my postop gastric sleeve and gastric bypass patients. Instead I substitute grated parmesan cheese (the kind in the can) for a lower carb alternative.

I tried this recipe in two different forms. One was baked on a cookie sheet using a silpat and the other was in a muffin pan. The photo above is from the cookie sheet version. While it was delicious, I ultimately decided I preferred the muffin pan. They held better shape and were easy to work with when I was working with the mixture. Reheat beautifully too! Pair this with a protein source like chicken, beef or pork. While it does contain egg and cheese, it likely is not as filling long-term as a more dense protein.

Enjoy!

Broccoli and Cheddar Bites - low carb and great after weight-loss surgery. Recipes at www.foodcoach.me

Broccoli & Cheddar Baked Fritters

Course: Vegetables
Cuisine: American, Oven Baked
Servings: 6 servings
Calories: 178kcal
Author: Steph Wagner
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Ingredients

  • 1 (16 oz) package frozen chopped broccoli
  • 3 large eggs
  • 1 tsp salt
  • 1/4 tsp pepper
  • 1/2 tsp garlic powder
  • 1/2 tsp dried oregano
  • 1 cup grated reduced-fat cheddar cheese
  • 1 cup reduced fat grated parmesan cheese

Instructions

  • Preheat oven to 400F. Spray a muffin pan well with cooking spray.
  • Thaw the broccoli in the microwave according to the package instructions.
  • Meanwhile, whisk together all other ingredients. Drain the broccoli and add it to the bowl. Stir well to combine ingredients.
  • Spoon mixture into muffin pan. For smaller sizes divide in all twelve wells and for a large size, use only eight.
  • Bake for 20 minutes using a the old toothpick trick to ensure doneness.

Nutrition

Serving: 2fritters | Calories: 178kcal | Carbohydrates: 9g | Protein: 15g | Fat: 8g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 100mg | Sodium: 730mg | Potassium: 154mg | Fiber: 1g | Sugar: 1g | Vitamin A: 203IU | Vitamin C: 1mg | Calcium: 229mg | Iron: 1mg
Nutrition Facts
Broccoli & Cheddar Baked Fritters
Amount Per Serving (2 fritters)
Calories 178 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 2g13%
Trans Fat 1g
Cholesterol 100mg33%
Sodium 730mg32%
Potassium 154mg4%
Carbohydrates 9g3%
Fiber 1g4%
Sugar 1g1%
Protein 15g30%
Vitamin A 203IU4%
Vitamin C 1mg1%
Calcium 229mg23%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

5 thoughts on “Broccoli & Cheddar Baked Fritters”

  1. Oh goodness I goofed Katy! Mine were done in 20 minutes. Make sure to check with a toothpick that they are done. They will look golden brown.

  2. I am a WLS patient 14 years out and for whatever reason, cannot tolerate broccoli, cooked or raw, only pureed in soup. Could I substitute any other vegetable? BTW, I’ve kept off 135#s. NOT easy, but literally a lifesaver for me. I did not think I would live to see 40, and I turned 50 in July!

  3. That’s a great question that I think would just take some testing! You might try asparagus or even sweet bell peppers? Let me know what you find out!

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