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Low-Carb Broccoli Parmesan Cups

Eat a little lighter after the holiday's with these.

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Low-Carb Broccoli Parmesan Cups

Herb Ricotta Broccoli Parmesan Cups12 servingsINGREDIENTS300 g (2 cups) broccoli floret1 clove garlic, minced110 g (1 cup) grated parmesan cheese1  egg1 tablespoon olive oil455 g (16 oz) ricotta cheese, 1 container½ teaspoon salt10 g (¼ cup) fresh basil, chopped, divided2 tablespoons fresh parsley, chopped300 g (1 ½ cups) cherry tomato, slicedPREPARATION1. Preheat oven to 375˚F (190˚C).2. In a food processor add the broccoli, 1 cup of Parmesan, 1 clove of garlic, the egg, and 1 tablespoon of olive oil. Pulse until mixture forms a dough like texture, about 2 minutes.3. Place 1 tablespoon of the broccoli mixture and press into a well greased muffin tin. Form the mixture into a cup, making the bottom and sides ½-inches (1 cm) thick.4. Bake for about 30 minutes until the edges are golden and crispy and the bottom is firm.5. Cool the broccoli cups. Once cooled, remove from the muffin tin.6. In a bowl add the ricotta, salt, 3 tablespoons basil, and parsley and stir to combine.7. Fill the broccoli Parmesan cups with the ricotta mixture. Top with slices of tomatoes and basil.8. Broccoli Parmesan Cups can be stored up to 3 days and can be reheated in the oven.9. Enjoy!---Pesto Chicken Low-carb Broccoli Parmesan Cups12 servingsINGREDIENTS300 g (2 cups) broccoli floret1 clove garlic, minced110 g (1 cup) grated parmesan cheese1  egg2 tablespoons olive oil, divided2  boneless, skinless chicken breast, cubed salt, to taste pepper, to taste230 g (1 cup) pesto300 g (1 ½ cups) cherry tomato, halved1 tablespoon fresh basil, choppedPREPARATION1. Preheat oven to 375˚F (190˚C).2. In a food processor add the broccoli, Parmesan, 1 clove of garlic, and 1 tablespoon of olive oil. Pulse until mixture forms a dough like texture, about 2 minutes.3. Place 1 tablespoon of the broccoli mixture and press into a well greased muffin tin. Form the mixture into a cup, making the bottom and sides ½-inches (1 cm) thick.4. Bake for about 30 minutes until the edges are golden and crispy and the bottom is firm.5. Cool the broccoli cups. Once cooled, remove from the muffin tin.6. Heat 1 tablespoon olive oil in a large skillet medium heat. Add the chicken and season with salt and pepper, and cook until golden on all sides.7. Add the pesto and stir to combine. Remove from the heat.8. Fill the broccoli Parmesan cups with the pesto chicken. Top with slices of tomatoes and basil.9. Broccoli Parmesan Cups can be stored up to 3 days and can be reheated in the oven.10. Enjoy!---Meat Sauce Low-carb Broccoli Parmesan Cups12 servingsINGREDIENTS300 g (2 cups) broccoli floret2 cloves garlic, minced, divided110 g (1 cup) grated parmesan cheese, divided, plus 2 tablespoons1  egg3 tablespoons olive oil, divided1  onion, diced455 g (1 lb) ground beef455 g (1 lb) sausage1 teaspoon salt½ teaspoon pepper15 g (⅓ cup) fresh basil2 tablespoons fresh parsley, chopped680 g (24 oz) tomato sauce, 1 jar, divided170 g (6 oz) tomato paste, 1 can100 g (1 cup) shredded mozzarella cheesePREPARATION1. Preheat oven to 375˚F (190˚C).2. In a food processor add the broccoli, 1 cup (110g) of Parmesan, 1 clove of garlic, and 1 tablespoon of olive oil. Pulse until mixture forms a dough like texture, about 2 minutes.3. Place 1 tablespoon of the broccoli mixture and press into a well greased muffin tin. Form the mixture into a cup, making the bottom and sides ½-inches (1 cm) thick.4. Bake for about 30 minutes until the edges are golden and crispy and the bottom is firm.5. Cool the broccoli cups. Once cooled, remove from the muffin tin.6. Heat the oven to broil.7. Heat olive oil in a large pot over medium heat. Add onions and garlic and cook until softened.8. Add the ground beef, breaking it apart with a wooden spoon, and stir until browned.9. Add the sausage, breaking it apart with a spoon, and stir until browned.10. Mix in 2 tablespoons of the Parmesan, salt, pepper, 3 tablespoons of the basil, and 2 tablespoons of the parsley, and stir to combine.11. Add the tomato sauce and the tomato paste. Continue stirring until the meat sauce is bubbling. Reduce heat to low, and cover the pot, simmering for 45 minutes.12. Place about a ¼ cup (65 g) of the ragu in the broccoli Parmesan cups. Top with mozzarella cheese.13. Broil for 2 minutes until cheese is melted.14. Top with the rest of the basil.15. Broccoli Parmesan Cups can be stored up to 3 days and can be reheated in the oven.16. Enjoy!
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Herb Ricotta Broccoli Parmesan Cups

12 servings

INGREDIENTS

300 g (2 cups) broccoli floret

1 clove garlic, minced

110 g (1 cup) grated parmesan cheese

1 egg

1 tablespoon olive oil

455 g (16 oz) ricotta cheese, 1 container

½ teaspoon salt

10 g (¼ cup) fresh basil, chopped, divided

2 tablespoons fresh parsley, chopped

300 g (1 ½ cups) cherry tomato, sliced

PREPARATION

1. Preheat oven to 375˚F (190˚C).

2. In a food processor add the broccoli, 1 cup of Parmesan, 1 clove of garlic, the egg, and 1 tablespoon of olive oil. Pulse until mixture forms a dough like texture, about 2 minutes.

3. Place 1 tablespoon of the broccoli mixture and press into a well greased muffin tin. Form the mixture into a cup, making the bottom and sides ½-inches (1 cm) thick.

4. Bake for about 30 minutes until the edges are golden and crispy and the bottom is firm.

5. Cool the broccoli cups. Once cooled, remove from the muffin tin.

6. In a bowl add the ricotta, salt, 3 tablespoons basil, and parsley and stir to combine.

7. Fill the broccoli Parmesan cups with the ricotta mixture. Top with slices of tomatoes and basil.

8. Broccoli Parmesan Cups can be stored up to 3 days and can be reheated in the oven.

9. Enjoy!

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Pesto Chicken Low-carb Broccoli Parmesan Cups

12 servings

INGREDIENTS

300 g (2 cups) broccoli floret

1 clove garlic, minced

110 g (1 cup) grated parmesan cheese

1 egg

2 tablespoons olive oil, divided

2 boneless, skinless chicken breast, cubed

salt, to taste

pepper, to taste

230 g (1 cup) pesto

300 g (1 ½ cups) cherry tomato, halved

1 tablespoon fresh basil, chopped

PREPARATION

1. Preheat oven to 375˚F (190˚C).

2. In a food processor add the broccoli, Parmesan, 1 clove of garlic, and 1 tablespoon of olive oil. Pulse until mixture forms a dough like texture, about 2 minutes.

3. Place 1 tablespoon of the broccoli mixture and press into a well greased muffin tin. Form the mixture into a cup, making the bottom and sides ½-inches (1 cm) thick.

4. Bake for about 30 minutes until the edges are golden and crispy and the bottom is firm.

5. Cool the broccoli cups. Once cooled, remove from the muffin tin.

6. Heat 1 tablespoon olive oil in a large skillet medium heat. Add the chicken and season with salt and pepper, and cook until golden on all sides.

7. Add the pesto and stir to combine. Remove from the heat.

8. Fill the broccoli Parmesan cups with the pesto chicken. Top with slices of tomatoes and basil.

9. Broccoli Parmesan Cups can be stored up to 3 days and can be reheated in the oven.

10. Enjoy!

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Meat Sauce Low-carb Broccoli Parmesan Cups

12 servings

INGREDIENTS

300 g (2 cups) broccoli floret

2 cloves garlic, minced, divided

110 g (1 cup) grated parmesan cheese, divided, plus 2 tablespoons

1 egg

3 tablespoons olive oil, divided

1 onion, diced

455 g (1 lb) ground beef

455 g (1 lb) sausage

1 teaspoon salt

½ teaspoon pepper

15 g (⅓ cup) fresh basil

2 tablespoons fresh parsley, chopped

680 g (24 oz) tomato sauce, 1 jar, divided

170 g (6 oz) tomato paste, 1 can

100 g (1 cup) shredded mozzarella cheese

PREPARATION

1. Preheat oven to 375˚F (190˚C).

2. In a food processor add the broccoli, 1 cup (110g) of Parmesan, 1 clove of garlic, and 1 tablespoon of olive oil. Pulse until mixture forms a dough like texture, about 2 minutes.

3. Place 1 tablespoon of the broccoli mixture and press into a well greased muffin tin. Form the mixture into a cup, making the bottom and sides ½-inches (1 cm) thick.

4. Bake for about 30 minutes until the edges are golden and crispy and the bottom is firm.

5. Cool the broccoli cups. Once cooled, remove from the muffin tin.

6. Heat the oven to broil.

7. Heat olive oil in a large pot over medium heat. Add onions and garlic and cook until softened.

8. Add the ground beef, breaking it apart with a wooden spoon, and stir until browned.

9. Add the sausage, breaking it apart with a spoon, and stir until browned.

10. Mix in 2 tablespoons of the Parmesan, salt, pepper, 3 tablespoons of the basil, and 2 tablespoons of the parsley, and stir to combine.

11. Add the tomato sauce and the tomato paste. Continue stirring until the meat sauce is bubbling. Reduce heat to low, and cover the pot, simmering for 45 minutes.

12. Place about a ¼ cup (65 g) of the ragu in the broccoli Parmesan cups. Top with mozzarella cheese.

13. Broil for 2 minutes until cheese is melted.

14. Top with the rest of the basil.

15. Broccoli Parmesan Cups can be stored up to 3 days and can be reheated in the oven.

16. Enjoy!