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Gluten-Free Broccoli Dough

Gluten-Free Broccoli Dough

Written by missblasco on . Posted in RECIPE, SUGAR FREE.

Prepara una masa de brócoli sin gluten para preparar canapés, pizzas o como "pan" para sandwiches, es muy ligera, sin harina y sin frutos secos.
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Gluten-Free Broccoli Dough: A Versatile, Low-Carb Base for Healthy Meals
Looking for a nutritious, gluten-free alternative to traditional pizza crusts or sandwich bread? This Gluten-Free Broccoli Dough is a light, flavorful option that’s easy to make with just four ingredients: broccoli, egg whites, cheese, and tapioca starch. Perfect for crafting healthy pizzas, canapés, or sandwich bases, this low-carb, paleo-friendly dough is packed with vitamins, fiber, and antioxidants. As a dietitian passionate about nutritional education, I’m excited to share this versatile recipe, its health benefits, and creative serving ideas. Whether you’re gluten-free, keto, or simply seeking a veggie-packed meal, this broccoli dough will elevate your kitchen game. Let’s get started!
Why Choose Gluten-Free Broccoli Dough?
Traditional doughs often rely on refined flours, which can be high in carbs and lack nutritional value. This gluten-free broccoli dough offers a healthier, veggie-based alternative. For example, it’s:
  • Gluten-Free and Paleo: Free of flours, cereals, nuts, and dairy (if cheese is swapped), thus ideal for dietary restrictions.
  • Low-Carb and Low-Calorie: Broccoli’s high water content keeps calories minimal, making it perfect for weight management.
  • Nutrient-Dense: Packed with vitamins, minerals, and antioxidants from broccoli.
  • Quick and Easy: Ready in under 30 minutes with just four ingredients.
  • Versatile: Use as a pizza base, sandwich bread, or canapé foundation.
Moreover, this dough is lighter than cauliflower or sweet potato versions, therefore offering a fresh, digestible option for healthy meals.

 

Gluten-free broccoli dough is a low-carb, paleo-friendly base for pizzas, canapés, or sandwiches, made with just four ingredients.

 

Gluten-Free Broccoli Dough

 

Nutritional Benefits of Broccoli
Broccoli, a cruciferous vegetable like cauliflower and cabbage, is a nutritional powerhouse. Here’s why it shines:
  • Low-Calorie: Only about 35 kcal per 100g, for instance, supporting weight management.
  • Vitamins: Rich in vitamins K, C, B1, B6, A, and E, which promote immunity, bone health, and skin vitality.
  • Omega-3 Fatty Acids: Provides plant-based omega-3s for heart and brain health.
  • Protein: Offers vegetable protein, thus contributing to muscle maintenance.
  • Minerals: Contains calcium, zinc, iron, and selenium for bone, immune, and metabolic health.
  • Antioxidants: Beta-carotenes and vitamin C combat oxidative stress, additionally reducing inflammation.
  • Fiber: Soluble and insoluble fiber supports digestion and gut health.
  • Phytochemicals: Sulfur compounds offer anti-inflammatory and potential anti-cancer benefits.
However, high consumption of cruciferous vegetables may affect thyroid function in those with disorders, so moderate intake is advised. In contrast, regular consumption is safe and beneficial for most people.
Recipe: Gluten-Free Broccoli Dough
This simple recipe yields a versatile, crispy dough that’s perfect for healthy pizzas, canapés, or sandwiches. Let’s dive in!
Ingredients (Serves 4)
  • 1 medium broccoli head (about 400g, florets only)
  • 2 egg whites (or 1 whole egg for richer texture)
  • 1/2 cup grated cheese (e.g., mozzarella or cheddar; use dairy-free for paleo)
  • 2 tablespoons tapioca starch (or arrowroot starch)
  • Optional: 1/4 teaspoon sea salt, black pepper, garlic powder, or onion powder
Instructions
  1. Prep the Broccoli:
    • First, wash and chop broccoli into florets. Pulse in a food processor until it resembles fine crumbs.
  2. Cook the Broccoli:
    • Next, place broccoli in a microwave-safe bowl and microwave on high for 3–4 minutes until soft. Alternatively, steam for 5 minutes.
  3. Drain Excess Water:
    • Then, transfer cooked broccoli to a cheesecloth or clean cotton cloth. Squeeze tightly to remove as much water as possible (expect 1/2 cup or more). This step is crucial, otherwise the dough will be soggy.
  4. Mix the Dough:
    • In a large bowl, combine drained broccoli, egg whites, grated cheese, tapioca starch, and optional salt, pepper, or spices. Mix until a cohesive dough forms.
  5. Shape the Dough:
    • Afterward, preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
    • Spread the dough into a thin, even layer (about 1/4-inch thick) for a pizza base, or shape into smaller rounds for canapés or sandwich bread.
  6. Bake:
    • Bake for 20–25 minutes, until golden and crispy at the edges. Meanwhile, flip halfway for even cooking if making thinner crackers.
    • Let cool slightly before cutting or topping.
  7. Store:
    • Finally, store in an airtight container in the refrigerator for 3–4 days. Reheat in the oven to restore crispiness.
    • Freeze unbaked dough for 2 months; thaw before shaping and baking.

 

Packed with vitamins, fiber, and antioxidants from broccoli, it’s light, healthy, and ready in under 30 minutes.

Gluten-Free Broccoli Dough sandwich

Serving Suggestions
  • Pizza Base: Top with tomato sauce, veggies, and cheese for a healthy pizza.
  • Canapés: Spread with hummus or avocado and garnish with herbs.
  • Sandwich Bread: Use as a gluten-free base for tuna or chicken salad.
  • Side Dish: Serve as “dippers” with Classic Hummus (#) or a creamy soup.
Customization Options
  • Starch Alternatives: Flaxseed meal, arrowroot, or chia seeds work, but avoid corn, chickpea, or rice flour for paleo compliance.
  • Dairy-Free: Swap cheese for nutritional yeast or omit for a vegan version (may need extra starch).
  • Flavor Boosts: Add dried basil, rosemary, or chili flakes for variety.
  • Egg-Free: Use a flax egg, though texture may be less firm.
Tips for Cooking Broccoli
  • Don’t Overcook: Cook broccoli briefly to preserve its nutrients, for example, keeping it al dente.
  • Reduce Odor: Add a splash of milk or a celery stalk to the cooking water to minimize sulfur smells.
  • Maximize Nutrients: Steam or microwave rather than boil to retain vitamins and phytochemicals.

 

Store in the fridge for 3–4 days or freeze for 2 months, making it a convenient, nutrient-rich meal prep option.

 

brocoli

 

Why You’ll Love This Recipe
  • Light and Healthy: Low in calories and carbs, thus perfect for weight-conscious diets.
  • Diet-Friendly: Gluten-free, nut-free, and paleo, so it suits diverse needs.
  • Nutrient-Packed: Rich in fiber, vitamins, and antioxidants from broccoli.
  • Versatile: Works for pizzas, sandwiches, or appetizers, for instance, with endless toppings.
  • Quick Prep: Ready in under 30 minutes, therefore ideal for busy schedules.

More Gluten-Free Recipes:

This Gluten-Free Broccoli Dough is a light, versatile, and nutrient-packed alternative to traditional doughs, perfect for healthy pizzas, canapés, or sandwiches. For instance, with just four ingredients—broccoli, egg whites, cheese, and tapioca starch—it’s easy to prepare, low in carbs, and paleo-friendly. Moreover, its antioxidant-rich profile and fiber content make it a wholesome choice for any meal.
As a result, try this recipe today and discover a delicious, gluten-free way to enjoy your favorite dishes with a veggie-powered twist!

 

 

 

masa de brocoli

MASA DE BRÓCOLI SIN GLUTEN

Prepara una masa de brócoli sin gluten para preparar canapés, pizzas o como "pan" para sandwiches, es muy ligera, sin harina y sin frutos secos.
4.72 from 7 votes
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Prep Time 20 minutes
Cook Time 15 minutes
Course Aperitivo, canapé, masa, pizza
Cuisine CASERA
Servings 2 raciones
Calories 112 kcal

Equipment

  • robot de cocina

Ingredients
  

  • 2 tazas brócoli picado, cocido al microondas y escurrido, (aproximadamente 200 gramos). He usado 1 brócoli entero.
  • 1/4 taza queso emmental rallado. Aproximadamente 20 gramos.
  • 2 claras de huevo. O un huevo entero.
  • 1 cda almidón de tapioca. Puedes usar otros almidones como arrurruz o usar linaza.
  • 1/4 cucharadita sal marina
  • 1/4 cucharadita ajo en polvo. O cebolla en polvo

Instructions
 

  • Lava bien el brócoli y tritúralo con tu robot de cocina.
    masa de brocoli
  • Pon el brócoli triturado en un recipiente de pyrex apto para el microondas y cocina durante 3-4 minutos a 800W de potencia. Te aconsejo que lo saques y lo remuevas con una cuchara a mitad del tiempo.
  • Una vez cocido, ve poniendo el brócoli en un paño para hacer quesos o en un trapo de algodón y lo vas escurriendo, hazlo en dos o tres veces.
    masa de brocoli
  • Te sorprenderá la cantidad de líquido que sale.
    masa de brocoli
  • Una vez escurrido, ponlo en un bol y añade el huevo, el queso rallado y la harina de tapioca. Sazona a tu gusto con sal, pimienta, ajo y las especias que más te gusten.
    masa de brocoli
  • Precalienta el horno a 200ºC arriba y abajo y con aire.
  • En una bandeja pon una hoja de papel para horno y ve formando la masa, puedes hacer círculos o cuadrados con moldes, o simplemente una masa grande . No necesitas rodillo, aplasta la masa con una cuchara y ayúdate con las manos. Medio centímetro de grosor está bien.
    masa de brocoli
  • Hornea durante 14-16 minutos a 180ºC, debes darles la vuelta a mitad de cocción. Por tanto debes cocerla 7-8 minutos por cada lado.
  • Cuando esté doradita sácala del horno y deja enfriar sobre una rejilla.
  • Sirve tus masas como base de canapés, a modo de pan o úsalas como base de pizzas. En este último caso, pon los ingredientes que quieres y vuelve a hornear entre 5 y 10 minutos. ¡Disfruta!
    masa de brocoli

Nutrition Facts
MASA DE BRÓCOLI SIN GLUTEN
Amount Per Serving
Calories 112 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 2g13%
Cholesterol 12mg4%
Sodium 397mg17%
Potassium 336mg10%
Carbohydrates 11g4%
Fiber 2g8%
Sugar 2g2%
Protein 10g20%
Vitamin A 680IU14%
Vitamin C 81.2mg98%
Calcium 150mg15%
Iron 0.7mg4%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Keyword brocoli, pizza, sin cereales, sin gluten, sin harina
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4 INGREDIENTS, EASY, GLUTEN FREE, KETO, LOW CARB, PALEO, SNACKS

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4.72 from 7 votes (4 ratings without comment)

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