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
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 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!
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.
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 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
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 aZiploc 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.
Have you tried riced broccoli yet? What is your favorite way to serve it up?
Happy Eating
xx
Recipe
What is Riced Broccoli and How to Prepare it
Ingredients
- 2 heads broccoli
- 2 tablespoon olive oil or coconut oil, for cooking
- salt and pepper to taste
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
Nutrition
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!
veenaazmanov says
This is such a healthy idea to enjoying a perfect and enjoyable meal. Very interesting and innovative.
HEATHER PERINE says
I love that this uses the broccoli stems! I am always guilty of throwing them away so this makes my day. And so many great ways to use them YAY!
Colleen says
Although I do cauliflower rice all the time, I've never thought to rice broccoli but what a great idea! I can't wait to try this!
Donna says
Enjoy!!
Larry Mayer says
Long time fan of riced cauliflower. Had known about doing same with Broccoli and will combine the two. Will serve authentic shrimp scampi over it. Not only does the cauliflower broccoli rice absorb all the delicious butter and garlic and white wine from the shrimp, it’s low carb and keto friendly. I sub this out for real rice all the time. Keeps the weight off deliciously 😋
James says
Why bother chopping broccoli so fine? Why not just steam some broccoli and eat it? Seems like a total waste of time to me.
Donna says
Hi James, if you had read the post you might have noticed that the point is to replicate rice but using a grain-free, low carb, nutrient-dense alternative. If I am trying to replicate a rice bowl but there is no rice-like substance in there, and instead there is just a head of steamed broccoli on the side I am probably not going to be that impressed. Each to their own.
Pat Kennedy says
Good reply. And...James must not have any children that see green food and balk....
Mya says
The point of this is as a replacement for rice for people who are on diets that don't allow rice. If you can't be bothered, that's your business, but why come here just to be negative?
Jan says
How do you cook prepared rice broccoli in a bag that I bought from Trader Joe’s
Donna says
Hi Jan, the cooking instructions would just be the same as homemade broccoli rice, so simply heat a large pan or wok over medium heat. Add in 1 tbsp cooking oil of choice or butter and sauté the broccoli rice until tender, about 2 to 3 minutes. Season to your liking. Enjoy!
Anne Lawton says
Yum! I love riced broccoli thanks for your tips on how to make it.
ROBERT M WALKER says
I find that it can be used in lentil recipes in place of the lentils. Obviously you need less time to cook the broccoli but it lets keto dieters enjoy a pseudo daal.
Jean says
This was so helpful, thanks for the step by step instructions. We have been wanting to eat more veggies and less grains and this seems like the perfect way to do that!
Donna says
Definitely!! Enjoy
Meredith says
What a delicious idea - I love cauliflower rice and can not wait to try riced broccoli!!
Donna1 says
It is so good, we actually prefer it to cauliflower rice now!
Jenni says
I have seen riced broccoli in my grocery store before but didn't really know how to use it! Thanks for teaching me great ideas!
Donna1 says
Yay, glad to be of help 🙂
Lindsey says
So, I have never been a huge veggie fan, however pregnancy cravings will change how you feel about food quick. Now I always want veggies. Im so trying to rice my own tonight. I found a recipes for cheesy bread sticks using riced broccoli instead of bread. I love bread sticks. Not very healthy thou. Can't wait to try this healthy alternative. Besides its broccoli and cheese..... how could you go wrong? Lol
Donna1 says
Oh yum I want to try those cheesy bread sticks, they sound delicious! And I hear you on the pregnancy cravings, they changed my tastebuds forever, I have to carry sriracha with me everywhere these days as everything has to have a little bit of a kick now 🙂
Dawn - Girl Heart Food says
Love broccoli any way I can get it! I often have cauliflower rice, but usually don't do with broccoli ....have to try that next time...looks delcious (and healthy too).
Donna1 says
It's good for a change and so yummy we actually prefer it to cauliflower rice now (also cheaper, which is always a plus 🙂 )
Kira Goertzen says
Do you cook it before freezing? Because I know if you try to just freeze broccoli without blanching it, you get sad, bitter broccoli once you unfreeze it.
Donna1 says
Hi Kira, I always blanche my broccoli florets if I am freezing them whole, but with the riced broccoli I don't bother and it has always been fine. You can always give it a quick blanche if you want to be on the safe side, but like I said it has always been totally fine for me (and I do it all the time 🙂 )!
Gary says
I bought some at TJ's last night and stir-fried it. I use this recipe, below, subbing the broc for the rice. I do add a little palm sugar, an extra egg, of course, any meat, or none, and the frozen peas/carrots/ corn medley.
It's the bomb dot com.
Donna1 says
Oh yum, that sounds delicious Gary!!
Sarah says
I've never tried riced cauliflower OR broccoli, but I need to! The husband loves broccoli, so this is kind of amazing. Plus it's way faster than cooking rice, and I love that!
Donna1 says
It's so good!! My hubby requests it all the time now in place of rice, and anything that makes dinner prep quicker is always a YES in my books 🙂
Amanda says
I love riced cauliflower, but hadn't thought to rice broccoli! What a great idea. Also, I had to laugh, because I often commit to the copious broccoli at Costco and find myself not knowing what to do with it all. 🙂 Actually, there's some in my refrigerator right now. Will definitely try ricing it!
Donna1 says
Haha I am the worst when it comes to Costco and their giant sized everything 🙂
Neha Mathur says
Wow. What a fabulous alternative to rice. I am going to try it real soon.
Donna1 says
Thanks Neha, we are huge fans!
Shadi says
I've got to admit, I've never seen riced broccoli! It looks so good, love that green color and bet it's delicious wit some stir fry or grilled chicken and veggies!
Donna1 says
You haven't? It is so good, we are huge fans 🙂
Lisa | Garlic + Zest says
So question: I've seen the riced broccoli at Trader Joe's, but haven't tried it. Is it just the stalks or do you rice the florets too? Or does it just stretch the broccoli further by having florets one night and "rice" the next? BTW - totally into this!
Donna1 says
So I rice the florets too, but you could totally just rice the stalks if you find thats what you end up having as 'leftover' and you don't want to waste food. Just rice the stems in the blender and then freeze them until ready to use. The TJ version in my opinion tends to be mostly riced stems with a little bit of floret thrown in for good measure, but it is still delicious and a great substitute.