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broccoli rice being cooked in a wok and stirred with a wooden spatula
What is Riced Broccoli and How to Prepare it
Prep Time
5 mins
Cook Time
3 mins
Total Time
8 mins

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.

Course: Side Dish
Cuisine: Anytime
Keyword: broccoli rice, how to make broccoli rice, what is broccoli rice
Servings: 6 servings
Calories: 134 kcal
  1. Cut the broccoli heads into large florets and peel the outer layer off the stem and cut into chunks

Blender or Food Processor
  1. In batches (the size of your machine will determine how much you can get in there, but don't fill it more than 3/4 full) pulse in one second bursts until the broccoli resembles grains of rice. 

  2. 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
  1. 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
  1. 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
  1. 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
  1. 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.

Recipe 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 Facts
What is Riced Broccoli and How to Prepare it
Amount Per Serving
Calories 134 Calories from Fat 36
% Daily Value*
Fat 4g6%
Sodium 100mg4%
Potassium 960mg27%
Carbohydrates 20g7%
Fiber 7g29%
Sugar 5g6%
Protein 8g16%
Vitamin A 1895IU38%
Vitamin C 271.2mg329%
Calcium 143mg14%
Iron 2.2mg12%
* Percent Daily Values are based on a 2000 calorie diet.