Air Fryer Broccoli Fries

Name: Air Fryer Broccoli Fries
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Cuisine: American
Ingredients: 1 lb (454 g) frozen broccoli, defrosted; 1 medium onion; 1/2 cup (60 g) protein powder, unflavored casein, or oat flour or almond flour; 1 tbsp garlic powder; 1 tbsp paprika; 1 tbsp chili powder; 1 tbsp onion powder; 1 tsp salt; 1 tsp black pepper; 1/2 tsp cayenne pepper; 2 tbsp (30 g) hot sauce

6 steps

Prep:20minCook:20min

These simple vegetable snack bites are delicious and super nutritious. They're made by blending together broccoli and spices, turned into a dough and baked in bite sized pieces. Bonus points for accidentally satisfying all my criteria for a protein bar as well. For a meal, you can pair them with my Gluten Free Air Fryer Chicken Tenders: https://s.samsungfood.com/Rogg8

Updated at: Tue, 27 Feb 2024 17:31:32 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories10.6 kcal (1%)

Total Fat0.1 g (0%)

Carbs1.3 g (0%)

Sugars0.3 g (0%)

Protein1.5 g (3%)

Sodium79.4 mg (4%)

Fiber0.6 g (2%)

% Daily Values based on a 2,000 calorie diet

Ingredients

45 servings

454gfrozen broccoli

defrosted

1onion

medium

½ cupprotein powder

unflavored casein, or oat flour or almond flour

1 Tbspgarlic powder

1 Tbsppaprika

1 Tbspchili powder

1 Tbsponion powder

1 tspsalt

1 tspblack pepper

½ tspcayenne pepper

30ghot sauce

Instructions

Prep

Step 1

Thaw out your broccoli in the microwave, or let sit on the counter for a few hours

frozen broccoli454g

Step 2

In a food processor, combine all the ingredients. Mix to combine. Keep moving everything around until the mix becomes sticky and a dough like consistency starts to form.

onion1

protein powder½ cup

garlic powder1 Tbsp

paprika1 Tbsp

chili powder1 Tbsp

onion powder1 Tbsp

salt1 tsp

black pepper1 tsp

cayenne pepper½ tsp

hot sauce30g

Step 3

Line a small cookie sheet with parchment and spread out the broccoli mix. Press it into all sides of the sheet pan to get a dense, thin product. The thinner you make these the crispier they will get in the air fryer. If your sheet pan is too small and you try to fit the entire mixture on to it, your final bites will probably be too thick. It may be necessary in this case to use two sheet pans. You want about ⅛"-¼" in thickness. Place the sheet pan into the freezer and allow it to freeze until solid.

Step 4

Once frozen solid, remove from the pan and cut into pieces.

Step 5

Transfer the bites to a bag and store them in the freezer

Cooking

Step 6

Preheat your air fryer to 400°F. Place the frozen broccoli bites into the air fryer. (Spray with oil if you wish). Air fry for 16 minutes, flipping half way. Cooking times may vary depending on thickness, just keep an eye on them.

View on mealprepmanual.com

↑Support creators by visiting their site 😊