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    Home » All Recipes

    Author: Donna | Published: Jul 9, 2019 | Modified: May 13, 2021

    What is Riced Broccoli: How to Prepare and Use it

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    Broccoli Rice

    If you find yourself asking What is Riced Broccoli, then look no further! Broccoli Rice is a great grain-free alternative to serve up with your next meal. It is easy, versatile, gluten-free, paleo, whole 30 compliant, and just delicious. Plus it is a fantastic way to sneak in an extra serving of vegetables for big or little people. Find out how to make it and serve it in my step-by-step instructions. 

    Broccoli rice in the bowl of a food processor after being prepared
    Riced broccoli or cauliflower makes a great low-carb alternative to rice.

    Broccoli Rice

    Have you guys tried out Broccoli Rice yet?

    I know the whole cauliflower rice thing has been all over the internet for the past year or so, but while I was at Trader Joe's last week I noticed they now stock broccoli rice as well.

    I was tired and looking for an easy out for dinner, and bought the bag of pre-riced stuff.

    Sometimes you just gotta go with what's easy, right?

    Well, EVERYONE loved it! It was so quick to cook up (it cooks in 6 minutes, so even faster than throwing normal rice in the rice cooker).

    AND I didn't have to fight with the kids to eat their greens, because 'green rice' is apparently beyond awesome!! Who would have guessed?

    What is Riced Broccoli?

    What Is Broccoli Rice And How Do I Make It At Home?

    The next night I made it again but riced it myself.

    Let me tell you, we are officially hooked!

    Riced Broccoli is just that: broccoli that has been prepared in a manner so that it resembles rice. You simply:

    • cut the head of broccoli into florets
    • chop it finely if you don't have a blender or food processor
    • OR throw it in a blender or food processor and whizz until it resembles rice.

    I use a Vitamix for ricing broccoli, cauliflower, and carrots. It gives such a great consistency in a really short time. However, any good blender or food processor would do the job.

    Once you have the right consistency, then you can either steam it or pop it into the saucepan, or a wok with some cooking oil of choice and a little bit of salt.

    After a few minutes, you have a great grain-free low-carb alternative to serve up with your next meal.

    You can even eat broccoli rice raw!

    Similar sized broccoli florets for making broccoli rice
    You want to make sure the florets are similar in size so they end up a similar size after being in the food processor

    Don't Forget The Broccoli Stems

    Don't waste the broccoli stem.

    It is full of nutrients and tastes really good too.

    Just peel off the knobby bits, chop to a size similar to the broccoli florets you have chopped, and throw them into the food processor with the rest of the florets.

    peeling the broccoli stem
    Use a vegetable peeler to peel off the outside layer of skin.
    chopping the broccoli stem
    Chop into spears similar in size to the broccoli florets you have cut.

    Why Broccoli Rice Over Traditional Rice?

    Broccoli rice is:

    • low carb;
    • paleo;
    • whole 30 compliant;
    • gluten-free;
    • fiber-rich;
    • nutrient-rich, containing everything from vitamin C, E, K, to folate, calcium, potassium, omega 3, 6 fatty acids, protein, and dietary fiber;
    • a great alternative to grains.
    What is Riced Broccoli?

    What To Serve With Broccoli Rice.

    Try serving it up in place of your normal rice in:

    • burritos
    • fried rice
    • rice salads and salad bowls like this Brown Rice Sesame Bowl (just switch the rice for riced broccoli)
    • in these Broccoli and Feta Fritters
    • In this Pesto Broccoli Rice
    • or in this Goat's Cheese and Quinoa Broccoli Bowl
    • In these 5 Ingredient Cheddar and Riced Broccoli Fritters

    This Quick Vietnamese Pork and Veg Bowl with Broccoli Rice is my absolute favorite way to serve it up.

    Vietnamese Pork and Riced Broccoli Bowls
    Vietnamese Pork and Riced Broccoli Bowls

    What About Leftovers?

    Broccoli rice can even be frozen too!

    So, if you happen to overcommit with the Costco-sized broccoli (you too?), you can:

    • blend it up
    • pop it in a Ziploc bag
    • and store that stuff in the freezer until needed
    • some people prefer to blanch it for a couple of seconds before freezing to stop the broccoli from having a bitter taste. I have never experienced that but worth mentioning if you are sensitive to bitter flavors.
    What is Riced Broccoli?

    Have you tried riced broccoli yet? What is your favorite way to serve it up?

    Happy Eating

    xx

    broccoli rice being cooked in a wok and stirred with a wooden spatula

    What is Riced Broccoli and How to Prepare it

    If you find yourself asking What is Riced Broccoli, then look no further! Riced Broccoli is a great grain free alternative to serve up with your next meal. It is easy, versatile, and just delicious. Plus it serves as a fantastic way to sneak in an extra serving of vegetables for big or little people. Win.
    4.70 from 78 votes
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 3 mins
    Total Time 8 mins
    Course Side Dish
    Cuisine Anytime
    Servings 6 servings
    Calories 53 kcal

    Ingredients
      

    • 2 heads broccoli
    • 2 tablespoon olive oil or coconut oil, for cooking
    • salt and pepper to taste
    Prevent your screen from going dark

    Instructions
     

    • Cut the broccoli heads into large florets and peel the outer layer off the stem and cut into chunks

    Blender or Food Processor

    • In batches (the size of your machine will determine how much you can get in there, but don't fill it more than ¾ full) pulse in one second bursts until the broccoli resembles grains of rice. 
    • Use a tamper to push down or a spatula to scrape the sides as needed. I use this food processor.

    Chopping with a Chef's Knife

    • Use a chef’s knife to cut the broccoli florets into small 1-inch pieces. Then chop into smaller grain sized pieces, keeping some of the florets intact. 

    Box Grater

    • If you don't have a food processor or a good knife, then use the largest holes on a box grater to grate the broccoli until it resembles grains of rice.

    To Steam

    • Add 1 inch of water to the bottom of a saucepan with lid. Add in the broccoli and turn the stove top to high heat. Pop the lid on the pan and allow to steam for 3 minutes, remove from heat, strain and serve.

    To Saute/Stir Fry

    • Heat a large pan or wok over medium heat. Add in 1 tablespoon cooking oil of choice or butter and sauté the broccoli rice until tender, about 2 to 3 minutes. Season to your liking.

    Notes

    To freeze store uncooked rice broccoli in large ziploc bags. Allow to thaw and then cook as directed. You can also store it in the freezer after it has been cooked but you may need to stir-fry it once thawed to remove excess moisture.

    Nutrition

    Calories: 53kcalCarbohydrates: 2gProtein: 6gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 67mgPotassium: 640mgFiber: 5gSugar: 3gVitamin A: 1263IUVitamin C: 181mgCalcium: 95mgIron: 2mg
    Keyword broccoli rice, how to make broccoli rice, what is broccoli rice
    Tried this recipe?Leave a comment HERE and let us know how it was!

    The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.

    Don’t forget to follow Whole Food Bellies on Pinterest for more recipe inspiration! Or if Pinterest isn’t your style, bookmark this post! Let’s keep the conversation going- join my Facebook group! 

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    Reader Interactions

    Comments

    1. Teresa says

      February 01, 2023 at 2:53 pm

      20g of carbs seems high for broccoli; is this correct?

      Reply
      • Donna says

        February 02, 2023 at 5:24 pm

        Hi Teresa, yes it does, there appears to be something wrong with my nutrition card at the moment, I will look into it! Thanks for pointing that out

        Reply
    2. Ramona says

      May 03, 2021 at 10:45 pm

      This is a cool and interesting way of working with broccoli that I will definitely be trying out! I love the tips and tricks, they are very detailed and will be helpful. Thank you for sharing this!

      Reply
    3. Maggie says

      May 03, 2021 at 6:32 am

      It looks incredibly delicious. I wish this Riced Broccoli is in front of me.

      Reply
    4. Jenny says

      May 03, 2021 at 3:54 am

      This is a great alternative to starch and I love your guide on how to make it. Thanks so much.

      Reply
    5. kushigalu says

      May 03, 2021 at 1:02 am

      Fantastic recipe with broccoli. Never tried it this way. Best way to add it in your meal. Thanks for sharing

      Reply
    6. Beth says

      May 02, 2021 at 11:56 am

      This sounds like a great way to enjoy broccoli, which otherwise I can get tired of. And my husband is happy you make use of the stems - he says they are the best part.

      Reply
    7. Leslie says

      May 01, 2021 at 10:52 am

      Can I just say that I LOVE that we have SO many ways to add in more veggies to our everyday meals! This recipe is genius!

      Reply
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