Broccoli-Cheddar Fritters with Scallions

These broccoli-cheddar fritters turn tender broccoli, sharp cheddar and fresh scallions into a golden, savory side dish with crisp edges and soft, vegetable-filled centers.

Almond flour helps hold the fritters together without conventional breadcrumbs, while garlic, black pepper and a touch of paprika build flavor. Finely chopping and thoroughly drying the broccoli prevents excess moisture from making the fritters loose or soggy.

The recipe makes six small fritters - 3 per serving - and contains no added sugar.

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Why You’ll Love Them

• Golden outside with tender centres

• Makes six small fritters

• Serves two

• Contains no added sugar

• Uses familiar ingredients

• Provides broccoli in a different, flavorful form

• Uses almond flour instead of breadcrumbs

• Ready in approximately 30 minutes

• Naturally vegetarian

• Gluten-free when all packaged ingredients are verified

• Suitable for preparing ahead and reheating

How to Make Broccoli-Cheddar Fritters with Scallions

Recipe at a Glance

Preparation time	15 minutes
Cooking time	10–12 minutes
Total time	Approximately 30 minutes
Yield	6 small fritters
Serving size	3 fritters
Serves	2 as a side dish
Equipment	Steamer basket, mixing bowl and large non-stick skillet
Difficulty	Easy
Make ahead	Yes
Freezer friendly	Yes, up to 2 months

Ingredients

• 3 cups broccoli florets, approximately 9½ ounces or 270 grams

• 1 large egg

• 1/3 cup finely grated sharp cheddar cheese, approximately 1½ ounces or 40 grams

• 3 tablespoons fine almond flour

• 2 scallions, green and white portions thinly sliced

• 1 large garlic clove, finely minced or grated

• 1/4 teaspoon paprika

• 1/4 teaspoon freshly ground black pepper

• 1/8 teaspoon fine sea salt, or to taste

• 2 teaspoons extra-virgin olive oil, divided

Instructions

1. Prepare the broccoli. Cut the broccoli into similarly sized florets so they cook evenly.

2. Steam the broccoli. Place approximately one inch of water in a saucepan fitted with a steamer basket. Bring the water to a boil, add the broccoli and cover.

3. Cook until tender. Steam the broccoli for four to five minutes. It should be tender enough to pierce with a fork but not extremely soft or waterlogged.

4. Drain thoroughly. Transfer the broccoli to a colander and allow it to cool for several minutes.

5. Remove excess moisture. Place the broccoli on a clean kitchen towel or several layers of paper towel. Press gently to remove as much surface moisture as possible.

6. Chop the broccoli. Finely chop the broccoli into small pieces. Avoid processing it into a smooth paste—the fritters should retain visible pieces of broccoli.

7. Prepare the egg mixture. Crack the egg into a medium mixing bowl and whisk until the yolk and white are fully combined.

8. Combine the ingredients. Add the broccoli, cheddar, almond flour, scallions, garlic, paprika, black pepper and salt. Stir until evenly combined.

9. Rest the mixture. Allow the mixture to stand for five minutes. This gives the almond flour time to absorb some of the moisture.

10. Check the consistency. Press a spoonful of the mixture together in your hand. It should hold when firmly compacted. If it remains very loose, stir in one additional teaspoon of almond flour.

11. Form the fritters. Divide the mixture into six equal portions. Compress each portion firmly between your hands and shape it into a patty approximately 2½ inches wide and ½ inch thick.

12. Heat the skillet. Place a large non-stick skillet over medium heat. Add one teaspoon of olive oil and swirl it across the surface.

13. Add the fritters. Arrange the fritters in the skillet without allowing them to touch. Cook in two batches if the skillet cannot hold all six comfortably.

14. Cook the first side. Cook without moving the fritters for three to four minutes. The bottoms should become golden and the edges should appear set.

15. Turn carefully. Slide a thin, wide spatula completely beneath each fritter. Turn gently and avoid pressing down on the fritters.

16. Cook the second side. Add the remaining olive oil as needed and cook for another three to four minutes, or until the second side is golden and the fritters are hot throughout.

17. Allow them to set. Transfer the cooked fritters to a plate or wire rack and let them rest for two minutes. They become slightly firmer as they cool.

18. Serve. Divide the fritters between two plates, providing three fritters per serving.

The Details That Make These Fritters Exceptional

Don't overcook the broccoli

The broccoli should be tender but still bright green. Extremely soft broccoli absorbs more water and can make the mixture difficult to shape.

Remove as much moisture as possible

This is the most important step in the recipe.

Broccoli that is still wet after steaming can produce loose fritters that steam in the skillet rather than developing golden edges.

Chop rather than purée

Small pieces help the fritters hold together while preserving a recognizable broccoli texture.

Puréeing the broccoli can create a dense, wet mixture.

Grate the cheddar finely

Finely grated cheddar distributes more evenly and helps bind the broccoli as it melts.

Large pieces can create uneven pockets of cheese and make the fritters more fragile.

Compact each fritter firmly

The mixture will not behave exactly like a flour-based batter. Press each portion firmly between your hands before shaping it.

A loosely formed fritter is more likely to break when turned.

Give the almond flour time to work

Allowing the mixture to rest for five minutes gives the almond flour time to absorb moisture from the egg and broccoli.

Use medium heat

High heat can brown the cheese before the centres are fully heated. Medium heat provides enough time for the egg to set and hold the fritters together.

Wait before turning

The first side needs time to develop a firm golden surface. Attempting to turn the fritters too early is one of the most common reasons they break.

Use a wide spatula

Support the entire fritter when turning it. A narrow spatula can cause the centre to bend or separate.

Let the cooked fritters rest briefly

Two minutes of resting allows the melted cheese and egg to set slightly, making the fritters easier to lift and serve.

How to Turn Them Into a Complete Meal

As written, these fritters are designed as a side dish.

They provide some protein from the egg, cheddar and almond flour, but most people will still benefit from pairing them with a more substantial protein.

Serve them with:

• Grilled, roasted or pan-seared chicken

• Baked salmon, trout, cod or halibut

• Garlic shrimp

• Lean beef or pork tenderloin

• Turkey meatballs

• Baked or pan-seared tofu

• Tempeh

• Eggs prepared in another style

Add a salad or another colourful non-starchy vegetable to increase the vegetable variety in the meal.

If appropriate for the individual meal plan, include a measured portion of lentils, beans, quinoa, brown rice or another fiber-rich carbohydrate.

Adding other foods changes the nutritional values and total carbohydrate of the complete meal.

Ingredient Alternatives

No fresh broccoli?

Frozen broccoli can be used, but it generally retains more moisture.

Cook it according to the package directions, allow it to cool and press it very thoroughly in a clean kitchen towel before chopping.

No almond flour?

Certified gluten-free oat flour can replace the almond flour.

Begin with three tablespoons and add another teaspoon only if the mixture remains too loose. This substitution changes the carbohydrate and nutritional values.

Need a nut-free version?

Use oat flour instead of almond flour, provided oats are appropriate for the individual eating plan.

Avoid coconut flour as a direct replacement because it absorbs considerably more moisture and can make the fritters dry.

Prefer another cheese?

Monterey Jack, Gouda or a combination of cheddar and Parmesan can be used.

A strongly flavored cheese generally provides more flavor in a smaller quantity.

Want a milder onion flavor?

Use only the green portions of the scallions.

No scallions?

Replace them with one tablespoon of finely chopped chives or two tablespoons of finely diced red onion.

Prefer more heat?

Add a pinch of crushed red pepper flakes or cayenne pepper.

Need less sodium?

Omit the added salt and reduce the cheddar slightly. Increase the scallions, garlic, paprika or black pepper to maintain flavor.

Want a smokier flavor?

Replace the regular paprika with smoked paprika.

Need a dairy-free version?

Use a dairy-free cheddar-style product that melts appropriately.

Check the label for sodium, carbohydrate and added ingredients because nutritional values vary substantially between products.

Oven Instructions

Preheat the oven to 400°F or 200°C.

Line a baking sheet with parchment paper and brush the paper lightly with olive oil. Arrange the formed fritters on the sheet and lightly brush their tops with the remaining oil.

Bake for eight to nine minutes. Turn carefully and continue baking for another seven to nine minutes, or until golden and firm.

Oven-baked fritters will generally be slightly drier and less deeply browned than skillet-cooked fritters.

Air-Fryer Instructions

Preheat the air fryer to 375°F or 190°C.

Lightly brush both sides of the fritters with olive oil. Arrange them in a single layer without allowing them to touch.

Air-fry for approximately five minutes. Turn carefully and continue cooking for another four to five minutes.

Cooking times vary by appliance, so check the fritters early.

Make-Ahead Instructions

Steam, dry and chop the broccoli up to one day in advance. Refrigerate it in a covered container lined with a clean paper towel.

The complete mixture can be prepared and shaped up to eight hours before cooking. Arrange the uncooked fritters on a parchment-lined plate, cover and refrigerate.

Cook them directly from the refrigerator, allowing approximately one additional minute if needed.

Cooked fritters can be refrigerated for up to three days.

Storage Instructions

Allow the cooked fritters to cool and transfer them to an airtight container within two hours.

Place parchment paper between layers to prevent sticking.

Refrigerate for up to three days.

Reheating Instructions

Stovetop

Place the fritters in a dry non-stick skillet over medium-low heat.

Cook for two to three minutes per side, or until hot and lightly crisp.

Oven

Place the fritters on a baking sheet and reheat at 375°F or 190°C for approximately eight minutes.

Air fryer

Reheat at 350°F or 175°C for three to five minutes.

Microwave

Heat in 20- to 30-second intervals until warm.

The microwave is convenient, but the fritters will be softer and will not retain their crisp edges.

Freezer Instructions

Allow the cooked fritters to cool completely.

Arrange them in a single layer on a parchment-lined baking sheet and freeze until firm. Transfer the frozen fritters to an airtight freezer-safe container with parchment between the layers.

Freeze for up to two months.

Reheat directly from frozen in a 375°F or 190°C oven for approximately 12 to 15 minutes, or until hot throughout.

Why These Fritters Can Support a Balanced Meal

Broccoli is classified as a non-starchy vegetable by the American Diabetes Association. It contributes fiber, vitamin C, folate and a variety of naturally occurring plant compounds. Nutritional information for broccoli and the recipe’s other ingredients is available through USDA FoodData Central.

The National Institute of Diabetes and Digestive and Kidney Diseases describes the plate method as filling approximately half the plate with non-starchy vegetables, one-quarter with protein and one-quarter with a fiber-rich carbohydrate food.

These fritters offer a flavorful way to serve broccoli, particularly for someone who wants a change from steamed or roasted vegetables. Almond flour replaces conventional breadcrumbs, while cheddar, egg and scallions help create a satisfying texture and flavor.

The fritters still contain carbohydrate, calories, fat and sodium. Cheddar contributes saturated fat and sodium, so the recipe uses a measured amount of strongly flavored cheese rather than treating it as the main ingredient.

Three fritters make one serving, but they don't automatically create a complete meal. Pair them with a substantial protein and additional vegetables, adjusting the rest of the plate according to individual needs.

Individual glucose responses differ. Consider the portion and composition of the complete meal rather than evaluating one ingredient in isolation.

Nutritional Values

Per serving: three fritters or one-half of the recipe

• Calories: 270

• Carbohydrate: 13 g

• Protein: 14 g

• Fiber: 5 g

• Fat: 19 g

Nutrition values are estimates. The size of the broccoli florets, cheddar and almond-flour brands, and the amount of olive oil retained during cooking affect the final values. Sodium is not estimated because cheddar and added-salt amounts vary.

Frequently Asked Questions

Are broccoli-cheddar fritters a complete meal?

Not usually. The fritters provide vegetables, fat and some protein, but they are designed as a side dish.

Pair them with fish, chicken, tofu, eggs, lean meat or another substantial protein and additional vegetables.

Is broccoli considered a non-starchy vegetable?

Yes. Broccoli is commonly classified as a non-starchy vegetable in Diabetes meal-planning guidance.

Do broccoli fritters contain carbohydrates?

Yes. Broccoli, almond flour, scallions, garlic, egg and cheddar all contribute varying amounts of carbohydrate.

One serving of three fritters provides an estimated 13 grams of total carbohydrate and five grams of fiber.

Why are my fritters falling apart?

The broccoli may contain too much moisture, the pieces may be too large or the fritters may not have been compressed firmly enough.

They can also break if turned before the first side has completely set.

Can frozen broccoli be used?

Yes, but it must be dried particularly well. Frozen broccoli generally contains more retained moisture than freshly steamed broccoli.

Can regular flour be used?

Yes. All-purpose or whole-wheat flour can replace the almond flour, although the recipe will no longer be gluten-free and the nutritional values will change.

Can the fritters be baked?

Yes. Bake them at 400°F or 200°C for approximately 15 to 18 minutes, turning carefully halfway through.

Can they be prepared in an air fryer?

Yes. Air-fry at 375°F or 190°C for approximately nine to ten minutes, turning after five minutes.

Can the fritters be made dairy-free?

Yes, provided a suitable dairy-free cheddar-style product is used. Results and nutritional values differ by product.

Can the fritters be frozen?

Yes. Freeze the cooked and cooled fritters for up to two months and reheat them directly from frozen.

Can the recipe be doubled?

Yes. Prepare 12 fritters and cook them in batches.

Avoid crowding the skillet because the fritters require enough space to be turned safely.

Is the recipe gluten-free?

The core recipe is gluten-free when the almond flour, cheddar, seasonings and other packaged ingredients are verified as gluten-free.

Enjoy!