Low-carb oven-baked broccoli cheese nuggets

Low-carb oven-baked broccoli cheese nuggets: savoury nuggets with broccoli, cheddar, egg and garlic, served with a creamy skyr and chilli dip.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 20 min
• Total time: 35 min
• Calories: 310 kcal per serving
• Protein: 24 g
• Fat: 18 g
• Carbs: 12 g

Ingredients

• 2 organic eggs (large)
• 1 head of broccoli (about 400 g)
• 1 garlic clove
• 3 tbsp almond flour or porridge oats
• 1 cup (about 100 g) freshly grated cheddar
• Salt
• Black pepper
• Dip made from skyr and chilli sauce (without added sugar)

Method

You’ll need: oven · baking tray · chopping board · knife · mixing bowl · grater

1. Wash the broccoli, cut it into florets and steam or blanch briefly until tender but still green. Then let it cool well, chop it finely and squeeze out any excess liquid thoroughly.
2. Mix the broccoli with the eggs, garlic, almond flour or porridge oats and freshly grated cheddar in a bowl. Season with salt and black pepper until you have a mixture you can shape.
3. Shape the mixture into small nuggets and place them on a baking tray lined with baking paper. Press them down lightly so the nuggets hold together while baking.
4. Bake the nuggets in the oven at 200 °C (180 °C fan) for 15–20 min, until golden brown and slightly crisp at the edges. If needed, turn them carefully once so they brown evenly.
5. For the dip, stir the skyr and chilli sauce until smooth. Depending on how hot you like it, stir in just a little chilli sauce first, then taste.
6. Serve the low-carb broccoli cheese nuggets hot with the skyr and chilli dip. They have the most flavour fresh from the oven.

Good to know

When you fancy something savoury from the oven, these nuggets are just right. Golden brown outside, juicy inside and pleasantly savoury. The kind of food that disappears as soon as it hits the table.

Swaps

Cheddar → Alpine cheese (such as Gruyère) (similar protein content, often stronger in flavour); skyr → plain Greek yoghurt (creamy, also with plenty of protein); chilli sauce → finely chopped chilli with a little tomato purée (no refined sugar, depending on the product).

Allergens

Contains egg and milk, plus, depending on your choice, tree nuts (almond flour) or gluten (oats, unless labelled gluten-free). For children, season mildly; during pregnancy, use fresh, well-chilled dairy and make sure the nuggets are baked right through. Contains: tree nuts, gluten (oats).

Frequently asked questions

Is broccoli better raw or cooked?

Broccoli provides nutrients both raw and cooked. Brief cooking keeps a pleasant texture, while some heat-sensitive vitamins decrease slightly.

What's in eggs, nutritionally?

Eggs contain protein plus vitamin B12, biotin, selenium and iodine. The yolk also contains choline and smaller amounts of fat-soluble vitamins.

Is cheddar just fat, or does it bring nutrients too?

Besides fat, cheddar provides protein, calcium, phosphorus and vitamin B12. Because it's aged, it usually contains less lactose than many fresh dairy products, but that doesn't automatically mean it suits everyone.

Almond flour or oats: what's the difference?

Almond flour brings more fat, some protein and vitamin E, while oats contain more starch and beta-glucans. Almond flour gives a nuttier result; oats contain gluten unless certified gluten-free.

What should you know about garlic and chilli sauce?

Garlic contains FODMAPs and can cause bloating in sensitive people. Chilli sauce gets its heat from capsaicin, which not every stomach finds pleasant; it's also worth checking the ingredients, because many products contain sugar.