Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
Finely chopped broccoli, cheddar and egg form small oven-baked patties with a soft vegetable center. Brown rice and a lemony tomato salad turn the tray of fritters into four meals. Steam the broccoli first, dry it thoroughly and spread the patties across two trays so the edges can color.
Choose cheddar made with vegetarian-suitable rennet if this matters to you. The generic cheddar nutrient reference does not certify how an individual cheese is produced.
The broccoli weight is trimmed raw edible material before steaming. Draining and evaporation change the finished weight, so divide the full batch rather than trying to use a fixed cooked weight per plate. For another preparation, see Air Fryer Chicken Parmesan Quinoa Broccoli Bowl.
Why Readers May Like It
- 1Measured portions, clear shaping guidance and practical doneness checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3Four measured meal portions with the fritters, listed sides and sauce included.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, raw, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. The table includes all listed oil, sauce and toppings. All measured oil, sauces and sides are included. Discarded soaking, pressing or cooking water is not counted as consumed food.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Broccoli florets and peeled tender stems, raw | about 1 1/2 lb trimmed | 700 g | 238 kcal | 19.7 g | 46.5 g | 2.6 g |
| Cheddar, shredded; vegetarian-suitable rennet if needed | about 1 1/4 cups loosely packed | 140 g | 564 kcal | 32 g | 4.7 g | 46.6 g |
| Eggs, raw, shells removed | 2 large | 100 g | 143 kcal | 12.6 g | 0.7 g | 9.5 g |
| Whole-wheat flour, dry | about 3/4 cup plus 1 tablespoon | 100 g | 340 kcal | 13.2 g | 72 g | 2.5 g |
| Spring onions, raw, trimmed and finely sliced | about 4 | 50 g | 16 kcal | 0.9 g | 3.7 g | 0.1 g |
| Garlic, raw, peeled and finely grated | about 2 cloves | 8 g | 12 kcal | 0.5 g | 2.6 g | 0 g |
| Paprika, ground | about 1 teaspoon | 2 g | 6 kcal | 0.3 g | 1.1 g | 0.3 g |
| Table salt, divided | about 1/2 teaspoon | 3 g | 0 kcal | 0 g | 0 g | 0 g |
| Black pepper, ground | about 1/2 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Olive oil: 16 g for trays and patties, 8 g for salad | about 1 3/4 tablespoons total | 24 g | 212 kcal | 0 g | 0 g | 24 g |
| Long-grain brown rice, dry | about 1 cup | 200 g | 734 kcal | 15.1 g | 152.5 g | 6.4 g |
| Water for rice | about 2 1/3 cups | 550 g | 0 kcal | 0 g | 0 g | 0 g |
| Tomatoes, raw, diced | about 4 cups | 600 g | 108 kcal | 5.3 g | 23.3 g | 1.2 g |
| Lemon juice, raw | 2 tablespoons plus 2 teaspoons | 40 g | 9 kcal | 0.1 g | 2.8 g | 0.1 g |
| Fresh parsley, raw, chopped | about 1/3 cup loosely packed | 15 g | 5 kcal | 0.4 g | 0.9 g | 0.1 g |
| Full recipe estimate | 4 servings | — | 2390 kcal | 100.2 g | 311.4 g | 93.4 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Final cooking yield and brands can change the estimate.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Two metal baking sheets (paid link)
- Box grater (paid link)
- Thin-tip food thermometer (paid link)
- Digital kitchen scale (paid link)
- Mixing bowls (paid link)
- Knife and chopping board (paid link)
- Steamer basket and pot (paid link)
- Lidded saucepan (paid link)
- Wide flexible spatula (paid link)
Before You Start
Choose cheddar made with vegetarian-suitable rennet if this matters to you. The generic cheddar nutrient reference does not certify how an individual cheese is produced.
Allow about 85 minutes for preparation, cooking all batches and any stated resting. Some tasks overlap; doneness checks take priority over the clock. Measure the listed oil before cooking and keep the sides within the stated four portions. Use the raw, dry, cooked or drained state specified for each ingredient.
Start the brown rice
5 minutes, then 35–45 minutes overlappingRinse the dry brown rice and place it in a lidded saucepan with 550 g water and 1 g salt. Bring to a boil, cover and simmer gently for 30–40 minutes, following its packet if it differs. Turn off the heat and leave covered for 5 minutes. The rice cooks during broccoli preparation and baking. A digital kitchen scale (paid link) helps keep the measured quantities consistent.
Heat the oven and steam broccoli
9 minutesHeat the oven to 425°F / 220°C conventional, or 400°F / 200°C fan. Line two metal trays with baking paper rated for this temperature. Cut the broccoli into small florets and steam over simmering water for 5–7 minutes until easily pierced but still green; do not let it become waterlogged.
Dry and finely chop
8 minutesSpread the steamed broccoli on a clean tray for 5 minutes so steam escapes. Pat it with a clean cloth, then chop finely into pieces no larger than 5 mm. Transfer to a wide mixing bowl (paid link). Large stems and wet florets make these patties harder to bind and less even to bake.
Make the tomato salad
5 minutesCombine the diced tomatoes with all the parsley, 40 g lemon juice, 8 g olive oil and 1 g salt in a separate bowl. Toss gently and refrigerate. Keep the tomato juices with the salad for serving; no extra oil or unmeasured cheese garnish is needed on the finished plates.
Mix and shape sixteen patties
10 minutesAdd cheddar, eggs, flour, spring onions, garlic, paprika, black pepper and the final 1 g salt to the broccoli. Fold together, then divide into 16 portions. Brush the papers with 8 g oil, place eight portions on each tray and flatten to about 8 cm wide and about 1–1.2 cm thick. Brush the tops with the remaining 8 g oil.
Bake the first side
14–15 minutesPlace both trays in the oven with space for air to circulate. Bake for 14 minutes, then use a wide spatula to turn each patty carefully. Swap the upper and lower trays and rotate them front to back. If a patty sticks, give it another minute to set before lifting rather than tearing its base.
Finish and check the centers
10–14 minutesBake for another 10–14 minutes until the undersides are lightly browned and the centers feel set. Check several patties from both trays with a thin thermometer inserted sideways; the egg-containing centers must reach 160°F / 71°C. Extend baking if needed, watching thinner edge pieces closely so they do not dry out.
Plate the rice and fritters
3 minutesFluff the rice and divide it into four portions. Serve four fritters per person with one quarter of the tomato salad and its juices. The 85-minute schedule allows the rice to cook alongside the other work and both trays to bake simultaneously; a small oven requiring separate tray sessions will take longer.
How to Know It Is Ready
Patties should hold together with no wet flour layer. Egg-containing centers must reach 160°F / 71°C, including pieces on both oven trays.
Small broccoli-rich patties with tender centers, melted cheddar pockets and lightly browned surfaces; the baked edges are firmer than the middle.
One quarter of the fritters and every listed side, sauce and measured oil portion.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 25.1 g protein per serving.
- Fritters, the listed accompaniments and measured cooking oil are included in the complete portion.
Things to Consider
- Egg, milk and wheat. Check cheddar rennet for vegetarian suitability and check all labels for relevant cross-contact.
- Energy, sodium and saturated fat still depend on ingredients and portion size. This meal does not guarantee a particular fitness or health result.
Who May Enjoy This Recipe?
Fritter meal planning
Home cooks looking for a measured vegetarian lunch or dinner.
Home cooking
The broccoli weight is trimmed raw edible material before steaming. Draining and evaporation change the finished weight, so divide the full batch rather than trying to use a fixed cooked weight per plate.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest safely. Recalculate nutrition for the portion you actually eat.
Larger appetite
Choose an appropriate larger portion or accompaniment and include those ingredients in the meal calculation.
Protein adjustments
If changing the main protein, binder or side, use its product label and recalculate. The amount can also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Replace parsley with the same weight of basil in the salad. Another hard cheese may brown and melt differently; use its label to recalculate nutrition rather than assuming it matches cheddar.
- A different flour, binder or vegetable can change moisture and how well the fritters hold together. Adjust the method and recalculate the estimate when substituting.
Allergen Information
Egg, milk and wheat. Check cheddar rennet for vegetarian suitability and check all labels for relevant cross-contact.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when surroundings exceed 90°F / 32°C. Use shallow containers and a refrigerator at 40°F / 4°C or colder. Use safely handled cooked leftovers within 3–4 days; reheat hot leftovers to 165°F / 74°C.
Keeping This Fritter Meal
Cook the entire batter immediately; do not save uncooked mixture. Refrigerate fritters and sides separately in shallow containers within 2 hours, or 1 hour above 90°F / 32°C. Keep at 40°F / 4°C or below and use within 3–4 days, counting from the earliest cooking of any component. Follow an earlier ingredient use-by date when applicable.
Reheating the Meal
Reheat fritters in a 350°F / 180°C oven until their centers reach 165°F / 74°C, checking with a thermometer. Reheat grain sides to the same temperature. Keep salad and sauce chilled and add after reheating; stored fritters soften and may not recover their original edges.
Follow USDA leftovers guidance. For another fritter and accompaniment combination, browse Zucchini Cottage Cheese Fritters with White Bean Salad.
Frequently Asked Questions
Thaw and steam according to its packet, dry very thoroughly and chop finely. The raw fresh-broccoli reference and stated timing may no longer match exactly.
Yes, in an oven with room for airflow. Swap their shelf positions halfway through and check centers on both trays. If only one tray fits, allow another full baking session.
You can serve the fritters without it, but the listed four meal portions and nutrition include 200 g dry brown rice shared across the batch.
Use the serving controls to scale gram quantities and serving count. Use additional trays or cook more batches; cooking time does not simply double. Household notes describe the base four-serving recipe.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
Useful Tools for This Recipe
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
These tools fit the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Two metal baking sheets
Bakes all the patties at once in a single layer.
Compare on Amazon → (paid link)Paid link · opens in a new tabBox grater
Makes fine vegetable shreds that bind more evenly.
Compare on Amazon → (paid link)Paid link · opens in a new tabThin-tip food thermometer
Checks the center of small fritters by inserting the probe through the side.
Compare on Amazon → (paid link)Paid link · opens in a new tab
