Starters/ Vegetarian recipes

Healthy Baked Brussels Sprout Spinach Bites

Healthy baked Brussels sprout cheese spinach bites, a fantastic snack or appetizer that even veggie haters will love. Nutritious, delicious, great any time of the day. Particularly nice as a finger food for babies and toddlers.

Overhead shot of a dozen of Brussels Sprout Spinach bites arrange on a white plate with a rameskin of ketchup next to them.

I don’t think I’ve ever been fussed about spinach, I’m pretty sure I used to eat it even as a child. Mum was making us this delicious spinach dip that we had with fresh bread. There was plenty of spinach and other greens in the garden, so eating vegetables seemed natural to me.

The local market would sell really good fresh vegetables at super low prices, which meant that mum could stock up the freezer with loads of vegetables for the winter. Back then it was common to eat different fruit and vegetables only when they were in season. Once the season was over, that’s it, there was no more of the fresh ones until the following year.

Exotic fruit or vegetables were out of question, we were familiar only with the local produce, and Brussels sprouts were not local produce for us. Which meant they were pretty new to me before coming to the UK. I can’t say I liked them straight away, but now I’m happy to cook Brussels sprouts.

A white bowl of grated mozzarella, raw egg, thawed frozen spinach, chooped cooked Brussels sprouts and breadcrumbs to make Brussels Sprouts Spinach bites

They might be two vegetables that people love to hate, but spinach and Brussels sprouts make one healthy combo. They have countless vitamins and minerals, they are high in protein, and don’t taste that bad at all. I honestly could eat every day without complaining.

Especially if you mix them with a bit of cheese, they really are great. Mozzarella works better in this recipe, as it keeps the bites soft and moist while being baked. When cheese is not added, I tend to fry patties/bites, because I find that they dry out no matter what.

Another thing that helps is spraying they with cooking spray before popping them in the oven, they came out perfectly moist. There was no need to coat them at all with flour to become slightly golden, although I would have used some had I decided to fry them instead.

15 uncooked Brussels Sprouts Spinach bites arranged on a non-stick baking paper

You can call them spinach tots too, or spinach fingers. I chose this shape rather than patty one so that my baby could hold them better and feed herself, she’s brilliant with food. Not the toddler though, oh no. She didn’t even touch them, she felt offended that I even dared to offer her something like that. Silly mummy to think she would give them a go. More for the baby!

They might be only one and a half year apart, but they are so different. Little one would gladly eat whatever she is offered, she loves cooked food. I so hope the will be that good later on too. And I’m secretly hoping that the older one will become less fussy in time. One can only hope, hey!

When I cook for the baby I don’t add salt at all, ad to be honest I don’t think these bites need any. But if you’d rather add some, a quarter of a teaspoon should be more than enough, don’t forget that naturally occurring salt would be found in veggies too. So, how’s in for some yummy bites?

A Brussels Sprout Spinach bite dipped into a rameskin of ketchup, with other bites next to it

If you’ve tried these BRUSSELS SPROUT SPINACH BITES or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on FACEBOOK, and PINTEREST to see more delicious food and what I’m getting up to.

5 from 1 vote
Healthy baked Brussels sprout cheese spinach bites served with ketchup, a delightful finger food for any age
Print
Healthy baked Brussels sprout cheese spinach bites
Prep Time
20 mins
Cook Time
30 mins
Total Time
50 mins
 

Healthy baked Brussels sprout cheese spinach bites, a delightful finger food for all ages. Nutritious, packed with essential vitamins and minerals, these bites make the ideal snack or easy appetizer for any occasion.

Course: Appetizer
Cuisine: International
Servings: 15 bites
Calories: 46 kcal
Author: Daniela Anderson
Ingredients
  • 1 cup Brussels sprouts
  • 1 cup spinach, frozen
  • 1 cup grated mozzarella
  • 1/2 cup breadcrumbs
  • 1 egg
  • 2 spring onions, chopped
  • salt and pepper to taste
Instructions
  1. Boil the Brussels sprouts in a pan of salted water for 15 minutes until really tender.

  2. Drain the water, and chop the sprouts really finely.

  3. In a separate pan, boil the spinach for about 5 minutes, transfer to a colander, and use the back on a spoon to squeeze out the excess water.

  4. Chop the spinach finely, and mix with the Brussels sprouts, mozzarella, egg, breadcrumbs and spring onions. 

  5. Season to taste and shape 15 tots.

  6. Arrange them on a bake tray lined with non stick parchment paper.

  7. Preheat the oven to 180 degrees Celsius (350 Fahrenheit).

  8. Spray the bites with cooking spray, then bake the bites in the oven for 30 minutes until lightly golden.

Nutrition Facts
Healthy baked Brussels sprout cheese spinach bites
Amount Per Serving
Calories 46 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Cholesterol 16mg 5%
Sodium 86mg 4%
Potassium 80mg 2%
Total Carbohydrates 3g 1%
Dietary Fiber 0g 0%
Sugars 0g
Protein 3g 6%
Vitamin A 26.9%
Vitamin C 7.1%
Calcium 6.3%
Iron 3.1%
* Percent Daily Values are based on a 2000 calorie diet.

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3 Comments

  • Reply
    Ronit
    October 22, 2017 at 4:49 pm

    These look so good! Have to keep them in mind for next time I buy broccoli. 🙂

  • Reply
    Ronit
    October 22, 2017 at 4:50 pm

    Oops just realized I wrote broccoli instead of Brussels sprouts… Even though I think this can work well with both. 🙂

    • Reply
      Daniela Anderson
      October 23, 2017 at 5:31 am

      Thank you! Indeed, broccoli would work well here as well, they are really healthy and tasty.

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