Vanessa Hutchinson |

Low FODMAP Cheesy Broccoli Bites

Many canapés contain high FODMAP ingredients such as onion, garlic and wheat so here's a delicious (and healthy) recipe that everyone can enjoy! I usually double the recipe and freeze a batch so I'm prepared for the next partay!

And you can happily indulge knowing they are low FODMAP, gluten free, low carb and packed full of protein and fibre. 


  • 2 cups of broccoli heads, boiled (fresh or frozen)
  • 1 cup grated cheese (we used a combination of mozzarella and cheddar)
  • 1/2 cup hemp flour (we used Hemp Foods)
  • 1 egg 
  • 3 Spring onions (green only) to taste, finely chopped
  • 2 tsp Mingle's Moroccan seasoning
  • 2 tbsp garlic infused olive oil
  • Salt & pepper

Optional additions/substitutions: dried Chilli, parsley, basil, hemp seeds, sesame seeds


  1. Pre-heat oven to 200°C, line a baking tray with baking paper
  2. Blitz broccoli in a food processor (or just chop very finely)
  3. Combine all ingredients in a large bowl
  4. Scoop about 1 tablespoon of mixture and form into a ball, spread evenly on baking tray
  5. Bake for 25-30 minutes or until lightly golden and cooked through
  6. Serve with your favourite low FODMAP dipping sauce
low fodmap cheesy broccoli bites

To make vegan: replace egg with flax-egg and use vegan cheese

To freeze: spread uncooked balls on a large tray lined with baking paper, freeze for two hours then transfer to a ziplock bag – can be frozen for up to 3 months!

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