Italian Sausage-Style Power Bites

Italian Sausage-Style Power Bites (with Broccoli)

Yield: 20-22 bites

Prep Time: 20 minutes

Cook Time: 12-15 minutes

High-protein, pollotarian, gluten-free, and dairy-free Italian sausage-flavored bites made with plant-based beef, broccoli, and vegetables, perfect for meal prep and air frying.

Dietary Notes: Gluten-free, Dairy-free, Pollotarian, High-protein, Low-fat

Ingredients

• 12 oz Impossible Beef (or similar plant-based ground beef)
• 3/4 cup finely diced mushrooms
• 1/2 cup very finely chopped raw broccoli florets (minced to rice-sized pieces)
• 1/2 cup grated zucchini (squeezed dry)
• 1/2 cup grated carrots
• 1/4 cup finely diced onions
• 1/4 cup finely diced bell peppers (red for sweetness)
• 3 egg whites
• 1/3 cup chickpea flour
• 2 tsp dried basil
• 1 1/2 tsp paprika (or smoked paprika for depth)
• 1 tsp dried oregano
• 1 tsp granulated garlic
• 3/4 tsp ground fennel seed (or 1/2 tsp if you want less fennel flavor)
• 1/2 tsp salt
• 1/4 tsp pepper
• 1/4 tsp crushed red pepper (adjust for desired heat level)
• Optional: 1/4 tsp ground coriander for extra complexity

Instructions

Prep (can do 1-2 days ahead):

1. If the Impossible Beef is frozen, thaw it completely in the refrigerator
2. Very finely chop the broccoli into rice-sized pieces (this is important for even cooking)
3. Grate the zucchini and squeeze very well in a clean kitchen towel to remove excess moisture
4. Grate the carrots and finely dice the mushrooms, onions, and bell peppers
5. In a large bowl, break up the Impossible Beef with your hands or a fork
6. Add all the vegetables (broccoli, squeezed zucchini, carrots, mushrooms, onions, bell peppers) to the beef
7. Add egg whites and mix well until everything is evenly distributed
8. In a small bowl, combine all the spices: basil, paprika, oregano, garlic, ground fennel, salt, pepper, and crushed red pepper
9. Add the spice mixture to the meat and vegetables, mixing thoroughly
10. Gradually add chickpea flour, mixing until the mixture holds together well when pressed
11. Let mixture rest for 10 minutes (this helps the fennel flavor develop)
12. Form into small balls or patties (about 1.5 inches in diameter for balls, or 2 inches for patties)
13. Place on a parchment-lined tray
14. Cover and refrigerate until ready to cook

Air Frying:

1. Preheat air fryer to 375°F
2. Lightly spray the bites with olive oil
3. Place in air fryer basket in a single layer, leaving space between them
4. Cook for 12-15 minutes, shaking the basket or flipping halfway through at 6-7 minutes
5. They're done when browned and firm to the touch (internal temp should reach 165°F)

Tips

• Critical: Squeeze that zucchini bone-dry - this is key to preventing soggy bites
• Chop the broccoli very finely - the smaller the pieces, the better they'll cook through
• Fennel adjustment: Start with 1/2 tsp ground fennel if you're fennel-sensitive. You can always add more next time
• If you have whole fennel seeds, lightly crush them with the back of a spoon or in a mortar and pestle before measuring
• The paprika adds the characteristic red color of Italian sausage
• Red bell peppers work especially well here for that sweet sausage flavor
• These pair beautifully with canned diced tomatoes heated as a sauce
• Try serving with sautéed bell peppers and onions for a classic sausage and peppers vibe