Getting kids to eat their greens isn’t always easy but these Broccoli Fritters are a great way to do just that. Each fritter is packed full of broccoli and they are perfect for lunch, a snack or part of a main meal.
Exposure is a key component to getting our kids to accept and eat different vegetables but sometimes steaming, boiling or roasting just doesn’t cut it. We often need to try a little harder.
To increase the chance of acceptance we can add a dip, a sauce, make nuggets, muffins or mix them with a batter in irresistible fritters! The vegetables are still in plain sight but they are just made more appealing to children.
Although it may not be considered as healthy, it is still exposure and if our children can enjoy broccoli this way, they are much more likely to be accepting of it cooked a different way. So go ahead and fry up some of these crazy yummy fritters and watch your family devour a head of broccoli in minutes!
HOW TO MAKE BROCCOLI FRITTERS
1. Prepare the Broccoli – Separate the florets from the stems and cut the florets into small chunks. Don’t throw away the stems (they are nutritious too), peel the thicker part and then dice into 1cm / 1/3 inch pieces.
2. Steam – Steam the broccoli for 4-5 mins, until it is tender but not mushy. I pop the stocks on the bottom of the steamer and the florets on the top. Drain and allow to cool slightly.
3. Chop – Chop the steamed broccoli up into small pieces.
4. Whisk the egg in a large mixing bowl and then add the flour, cheese, mustard and broccoli.
5. Stir until combined – At the start, it will seem very dry but it does eventually come together. See above picture for what it should look like. If you believe that it is too try you can always add 1 – 2 tbsp of milk.
6. Fry – Heat 1/2 tbsp of oil in a frying pan over medium heat. Scoop a 1/4 cup of the mixture, form into a pattie shape around 1cm (1/3 inch) thick and fry each side for 2-3 minutes on each side.
I am aware that many of my readers have children with food allergies and I am often asked for substitutes. I hate making recommendations when I haven’t tried them myself so I have been whipping up many variations of these fritters so I can make some allergy-friendly suggestions.
Gluten Free – I replaced the all-purpose flour with chickpea flour on a 1:1 ratio and it worked well.
Egg Free – I tried replacing the egg with a chia egg (1 tbsp of chia seeds mixed with three tbsp of warm water to form a paste). It worked well but I needed to add 2 tbsp of milk (you could also use water if dairy free) to the batter as I found it too dry.
Dairy Free – I replaced the cheese with 2 tbsp of nutritional yeast, 1/4 tsp of onion powder and 1/4 tsp of garlic powder. The cheese really does add good flavour to the fritters and personally, I don’t think they tasted so good without the cheese but both my boys were more than happy to eat them using the nutritional yeast. If I was to try it again I would maybe up the mustard and add some freshly chopped parsley.
BROCCOLI FRITTERS FOR BABIES
Fritters are great for beginners! Their texture is perfect for nibbling on yet they are firm enough not to be crushed by those tiny but strong grips!
Broccoli is a highly nutritious vegetable that supplies your baby with key vitamins and minerals but be aware that it can cause gas. Don’t feed your baby large amounts of these fritters because too much of this cruciferous vegetable may cause problems for your little one!
Remember, always consult with your paediatrician regarding introducing solid foods to your baby and discuss any foods that may pose allergy risks for your baby.
STORING BROCCOLI FRITTERS
- Refrigerate – Store in an airtight container and refrigerate for 2-3 days.
- Freeze – Freeze on a baking tray until frozen, once frozen transfer to a freezable container/ziplock bag and freeze for up to 3 months.
To reheat, thaw then gently heat them through in a dry frying pan.
Other fritter recipes
Have you tried this recipe? I love reading your feedback. Please rate and leave a comment below or tag me on Instagram @healthylittlefoodies
Packed full of broccoli, these kid-friendly fritters are perfect for lunch, a snack or part of a main meal.
- 1 Medium (approx. 300g) Broccoli
- 1 Egg *SEE NOTE 1 for substitution
- 65g (1/2 cup) All purpose Flour *SEE NOTE 2 for substitution
- 30g (1/3 cup) Extra Mature Cheddar Cheese *SEE NOTE 3 for substitution
- 1 tsp Dijion Mustard
- 1/2 tbsp Avocado Oil (or oil of choice)
Chop the broccoli into florets. Peel the hard parts of the stem and chop the stem into 1cm (1/3 inch) pieces. (See picture in post)
Steam the broccoli for 4-5 mins (until tender, but not mushy.)
Place the broccoli on a chopping board and using a large knife, chop into small pieces.
Whisk the egg in a large mixing bowl. Add the flour, cheese, mustard and broccoli and stir until combined. *SEE NOTE 4
Season to taste (do not add salt if feeding baby / young child)
Scoop a 1/4 cup of the mixture, form into a pattie shape around 1cm (1/3 inch) thick. Repeat to make seven patties.
Heat oil in a frying pan over medium heat. Place half the fritters in the pan and cook for 2-3 mins on each side. Repeat with the remaining fritters.
- EGG FREE - I have tested this recipe using a chia egg (1 tbsp of chia seeds mixed with 3 tbsp warm water to form paste). It worked well but I did find I needed to add an extra 2 tbsp of liquid (milk / water) once mixed with the remaining ingredients.
- GLUTEN FREE -I have tested this recipe using chickpea flour and it worked well.
- DAIRY FREE - Replace cheese with 2 tbsp nutritional yeast, 1/4 tsp of garlic powder and 1/4 tsp onion powder.
- The mixture will start off very dry but once fully mixed it should be a good consistency for forming into fritters. If still to dry you can add 1 -2 tbsp of milk.
BAKING - Frying produces the best result but you can bake these fritters if you prefer. Pre heat oven to 200C (395F) Place formed fritters on a lined baking tray and spray with oil. Bake for 12 mins, flip and bake for a further 5 mins.
Nutritional information is a rough guide only, calculated using an online nutritional calculator.