Low-Carb Broccoli Parmesan Cups

Herb Ricotta Broccoli Parmesan Cups

Ingredients
for 12 servings

2 cups broccoli floret
1 clove garlic, minced
1 cup grated parmesan cheese
1 egg
1 tablespoon olive oil
16 oz ricotta cheese, 1 container
½ teaspoon salt
¼ cup fresh basil, chopped, divided
2 tablespoons fresh parsley, chopped
1 ½ cups cherry tomato, sliced

Preparation

Preheat oven to 375˚F (190˚C).
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.
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.
Bake for about 30 minutes until the edges are golden and crispy and the bottom is firm.
Cool the broccoli cups. Once cooled, remove from the muffin tin.
In a bowl add the ricotta, salt, 3 tablespoons basil, and parsley and stir to combine.
Fill the broccoli Parmesan cups with the ricotta mixture. Top with slices of tomatoes and basil.
Broccoli Parmesan Cups can be stored up to 3 days and can be reheated in the oven.
Enjoy!

Pesto Chicken Low-carb Broccoli Parmesan Cups

Ingredients
for 12 servings

2 cups broccoli floret
1 clove garlic, minced
1 cup grated parmesan cheese
1 egg
2 tablespoons olive oil, divided
2 boneless, skinless chicken breasts, cubed
salt, to taste
pepper, to taste
1 cup pesto
1 ½ cups cherry tomato, halved
1 tablespoon fresh basil, chopped

Preparation

Preheat oven to 375˚F (190˚C).
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.
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.
Bake for about 30 minutes until the edges are golden and crispy and the bottom is firm.
Cool the broccoli cups. Once cooled, remove from the muffin tin.
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.
Add the pesto and stir to combine. Remove from the heat.
Fill the broccoli Parmesan cups with the pesto chicken. Top with slices of tomatoes and basil.
Broccoli Parmesan Cups can be stored up to 3 days and can be reheated in the oven.
Enjoy!

Meat Sauce Low-carb Broccoli Parmesan Cups

Ingredients
for 12 servings

2 cups broccoli floret
2 cloves garlic, minced, divided
1 cup grated parmesan cheese, divided, plus 2 tablespoons
1 egg
3 tablespoons olive oil, divided
1 onion, diced
1 lb ground beef
1 lb sausage
1 teaspoon salt
½ teaspoon pepper
⅓ cup fresh basil
2 tablespoons fresh parsley, chopped
24 oz tomato sauce, 1 jar, divided
6 oz tomato paste, 1 can
1 cup shredded mozzarella cheese

Preparation

Preheat oven to 375˚F (190˚C).
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.
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.
Bake for about 30 minutes until the edges are golden and crispy and the bottom is firm.
Cool the broccoli cups. Once cooled, remove from the muffin tin.
Heat the oven to broil.
Heat olive oil in a large pot over medium heat. Add onions and garlic and cook until softened.
Add the ground beef, breaking it apart with a wooden spoon, and stir until browned.
Add the sausage, breaking it apart with a spoon, and stir until browned.
Mix in 2 tablespoons of the Parmesan, salt, pepper, 3 tablespoons of the basil, and 2 tablespoons of the parsley, and stir to combine.
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.
Place about a ¼ cup (65 g) of the ragu in the broccoli Parmesan cups. Top with mozzarella cheese.
Broil for 2 minutes until cheese is melted.
Top with the rest of the basil.
Broccoli Parmesan Cups can be stored up to 3 days and can be reheated in the oven.
Enjoy!