Q1: What can I use if I don't have a melon baller to hollow out the broccoli stems?

If you don't have a melon baller (referenced in Step 4), you can use a small teaspoon, a grapefruit spoon with a serrated edge, or a sharp paring knife to carefully hollow out the broccoli stem sections. The key is to create a cup-like shape with approximately 1/4-inch thick walls, so take your time and work carefully to maintain the structural integrity of the stem. If you're having difficulty, you can also use a small measuring spoon to scoop out the center gradually.

Q2: Can I substitute the ground chicken with another protein?

Absolutely! You can replace the ground chicken in Step 6 with lean ground turkey, ground lean beef, or even a plant-based ground meat alternative for vegetarians. Just ensure that whatever protein you choose is lean to maintain the Optavia diet compatibility. If using a different protein, you may need to adjust cooking time slightly, so always use a meat thermometer to confirm the internal temperature reaches 165°F as specified in Step 10.

Q3: How can I tell if the broccoli stem cups are cooked properly?

To ensure proper cooking, follow the guidance in Step 10 and use a meat thermometer to check that the chicken reaches an internal temperature of 165°F. Additionally, the broccoli stems should look slightly softened but not mushy, and the chicken should appear opaque and firm. The nutritional yeast topping should be lightly golden. If the stems seem too hard after the initial 20-minute baking time, you can cover the dish with foil and add an extra 5-10 minutes of cooking time.

Q4: Are there any gluten-free considerations for this recipe?

This recipe appears naturally gluten-free, as the ingredients list doesn't include any gluten-containing products. However, always double-check your specific seasonings like Italian seasoning and nutritional yeast to ensure they are certified gluten-free. When preparing the dish in Step 6, mix the chicken and seasonings carefully to avoid cross-contamination, and if using pre-ground chicken, verify its processing to confirm gluten-free status. For those with severe gluten sensitivities, it's always recommended to use certified gluten-free ingredients.

Broccoli Stem Protein Cups

Broccoli Stem Protein Cups transform often-discarded broccoli stems into edible vessels brimming with savory, seasoned lean ground chicken. This innovative recipe epitomizes the zero-waste cooking movement while delivering a perfectly balanced Optavia-compliant Lean & Green meal. The sturdy broccoli stems are hollowed out to create natural cups that hold a flavorful mixture of ground chicken seasoned with aromatic herbs and spices, then topped with a golden sprinkle of nutritional yeast for a subtle cheesy, umami finish.

What makes this dish truly special is its dual commitment to sustainability and nutrition. Broccoli stems, often tossed aside in favor of the florets, are actually packed with fiber, vitamins C and K, and provide a satisfying crunch when cooked properly. By transforming them into edible serving vessels, you're maximizing the nutritional value of your produce while creating an Instagram-worthy presentation that makes healthy eating exciting.

The lean ground chicken filling is seasoned to perfection with garlic, onion powder, and Italian herbs, creating a protein-packed center that keeps you satisfied for hours. Each serving delivers an impressive protein-to-calorie ratio, making it ideal for those following the Optavia program. The nutritional yeast topping adds B-vitamins and a savory depth without any dairy or excess calories.

This recipe proves that eating within dietary guidelines doesn't mean sacrificing creativity or flavor. With minimal prep work and straightforward cooking techniques, these protein cups come together in under 40 minutes, making them perfect for busy weeknight dinners. They're equally impressive served fresh from the oven or packed for meal prep, maintaining their structure and flavor throughout the week.

Mia

Recipe Author: Welcome to Mia's Kitchen, where every recipe is plant-forward, anti-inflammatory, and full of flavor. Her meals make it easy to eat well, support gut health, and enjoy balanced, wholesome cooking at home.

Nutrition

35 minutes

None servings

245 calories

Fat 7.50g

Carbs 12.00g

Protein 35.00g

Ingredients

3 large	broccoli stems, cut into 2-inch sections and hollowed out
5 oz	lean ground chicken, raw
1/4 tsp	garlic powder
1/4 tsp	onion powder
1/2 tsp	Italian seasoning
1/4 tsp	salt
1/8 tsp	black pepper, freshly ground
1 tbsp	nutritional yeast
1 spray	cooking spray, non-stick

Equipment

Cutting board

Oven

paper towels

medium mixing bowl

meat thermometer

sharp knife

small baking dish

small spoon or melon baller

Clean Eating

Exemplifies clean eating by using whole, minimally processed ingredients like fresh broccoli stems, lean ground chicken, and natural seasonings, avoiding artificial additives and refined products.

Ketogenic Diet

A keto-friendly option with high protein, low carbs, and using broccoli stems as a low-carb vessel. The recipe contains minimal carbohydrates and focuses on lean protein and non-starchy vegetables, making it an excellent fit for ketogenic macronutrient requirements.

Low-Carb Diet

Perfectly suited for low-carb diets, this recipe uses broccoli stems as a creative, low-carb base, contains lean protein, and avoids high-carb ingredients like grains or starchy vegetables.

Mediterranean Diet

This recipe aligns with Mediterranean Diet principles by featuring lean chicken, abundant vegetables (broccoli stems), and using minimal processing. The herbs and nutritional yeast provide flavor without relying on heavy fats or processed ingredients.

Optavia

A perfect Optavia Lean & Green meal that matches the program's requirements with lean protein, non-starchy vegetables, and precise portion control, supporting the diet's nutritional guidelines.

Instructions

Preheat oven to 375°F and lightly coat a small baking dish with cooking spray.

2 min

Wash the broccoli stems thoroughly and pat dry with paper towels.

1 min

Using a sharp knife, cut the broccoli stems into 2-inch sections, creating 3 equal pieces.

2 min

With a small spoon or melon baller, carefully hollow out the center of each broccoli stem section, leaving about 1/4-inch walls and bottom intact to create cups.

3 min

Place the hollowed broccoli stem cups upright in the prepared baking dish.

In a medium mixing bowl, combine the raw ground chicken, garlic powder, onion powder, Italian seasoning, salt, and black pepper.

1 min

Mix the chicken and seasonings together thoroughly with your hands or a fork until well combined.

1 min

Divide the seasoned chicken mixture evenly among the three broccoli stem cups, pressing gently to pack the filling and mounding slightly on top.

2 min

Sprinkle the nutritional yeast evenly over the top of each filled broccoli cup.

Place the baking dish in the preheated oven and bake for 20 minutes, or until the chicken is fully cooked through and reaches an internal temperature of 165°F.

20 min

Remove from oven and let rest for 2-3 minutes before serving.

3 min

Serve the broccoli stem protein cups hot, optionally garnished with fresh herbs.

Broccoli Stem Protein Cups

Nutrition

Ingredients

Equipment

On Diet

Clean Eating

Ketogenic Diet

Low-Carb Diet

Mediterranean Diet

Optavia

Instructions

Frequently Asked Questions

Q1: What can I use if I don't have a melon baller to hollow out the broccoli stems?

Q2: Can I substitute the ground chicken with another protein?

Q3: How can I tell if the broccoli stem cups are cooked properly?

Q4: Are there any gluten-free considerations for this recipe?