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broccoli rice being cooked in a wok and stirred with a wooden spatula
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4.47 from 41 votes

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.
Prep Time5 mins
Cook Time3 mins
Total Time8 mins
Course: Side Dish
Cuisine: Anytime
Keyword: broccoli rice, how to make broccoli rice, what is broccoli rice
Servings: 6 servings
Calories: 134kcal



  • 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 tbsp cooking oil of choice or butter and sauté the broccoli rice until tender, about 2 to 3 minutes. Season to your liking.


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.


Calories: 134kcal | Carbohydrates: 20g | Protein: 8g | Fat: 4g | Sodium: 100mg | Potassium: 960mg | Fiber: 7g | Sugar: 5g | Vitamin A: 1895IU | Vitamin C: 271.2mg | Calcium: 143mg | Iron: 2.2mg