Try this easy riced broccoli recipe if you need another great alternative to traditional rice on the keto diet. It's also a great way to get in your veggies!
This tasty broccoli rice recipe is a great way to eat more vegetables, and it’s versatile, too. I serve it in a variety of ways that my family loves.
Like cauliflower rice, its cruciferous cousin, riced broccoli is also great for meal prep. I can take a few minutes to make fresh broccoli rice and then refrigerate or freeze it until I need it again.
What Is Riced Broccoli?
Riced broccoli is simply broccoli chopped into small rice-like sizes. This is usually done with a blender or food processor. The riced broccoli is then cooked with spices for a few minutes to add flavor, effortlessly taking the place of rice if you’re on a keto diet.
Whether steamed, sauteed, or air-fried, broccoli can be served in numerous ways. You can even enjoy it raw. It is a healthy vegetable with loads of minerals and nutrients. Broccoli rice is also vegetarian and vegan-friendly!
Is rice broccoli keto-friendly?
Yes, broccoli rice is keto-friendly. It is a great low-carb alternative to white rice. Each serving contains about 7g net carbs and 4g of fiber. It is so filling, so you don't need a lot to fill yourself up.
Equipment Used
For this recipe, you can use either a food processor or a blender. This is an easy way of getting it rice-sized. If you don’t have either, you can manually chop the broccoli. It’ll take longer, but the result will be the same.
Ingredients Used
- Broccoli: I get my fresh broccoli from the veggie section of my grocery store. You can use a medium-sized or large head of broccoli.
- Olive oil: You can use sesame oil, avocado oil, or your preferred oil here instead.
- Spices: Garlic powder, black pepper, and salt.
How To Make Riced Broccoli
- Thoroughly rinse the broccoli under running water, then cut the crown into florets. The broccoli stems are equally nutritious, so you don’t have to throw them away. Peel off the back of the broccoli stalks and cut them, too.
- Place the florets in a food processor and pulse till they’re the size of grains of rice.
- Next, add olive oil to a large pan or skillet on medium heat.
- When heated, add the riced broccoli and spices.
- Stir together and cook for 2 - 3 minutes on medium-high heat.
Storing and Reheating
Leftovers can be stored in the refrigerator for up to five days. Put them in an airtight bag so they remain fresh during this time.
You can also freeze leftovers. First, spread the broccoli rice into a thin layer on a tray and freeze for two hours. This will prevent it from clumping up when frozen. After, transfer it to a freezer bag and freeze. You can also freeze raw broccoli rice for about three months.
To reheat, first put the riced broccoli in the fridge overnight to defrost if frozen. Then reheat in a skillet on the stovetop till hot.
What can I eat this recipe with?
This delicious alternative to rice is quite tasty and versatile. Lightly seasoned with a few select spices, I can add it to a stir-fry, mix it in a salad, or serve it with stew for a delectable experience.
Serve this easy riced broccoli recipe with anything you want. It is also the perfect side dish for your meat dishes. Use it in the same way you would brown rice or white rice for a tasty low carb substitute.
Tips and Variations
- If you don’t want to rice the broccoli yourself, you can buy it already riced at a grocery store.
- Add some cayenne pepper for extra heat if you like it spicy.
- You can make it a stir fry by adding chopped tomatoes, cabbage, green beans, or your favorite veggies.
- For best results, cut the broccoli florets into approximately the same size so they are evenly chopped in the food processor or blender.
- You can also add your favorite protein, like chicken, shrimp, or sausages, for a more satisfying meal.
Frequently Asked Questions
Broccoli is an excellent veggie meal because it is packed with nutrients and vitamins. It is rich in folate, fiber, calcium, iron, potassium, and vitamins. Broccoli also may boost immunity, promote heart health, reduce inflammation, and control your blood sugar level.
Broccoli rice is made of broccoli that’s been riced. That means it has been chopped, either manually with a sharp knife or with a food processor or blender. You can also grate the broccoli with a box grater till it has a rice texture.
Check out these other low carb rice recipes!
- Keto Jambalaya
- Shirataki Rice Recipe
- Coconut Cauliflower Rice
- Sausage Pepper Cauliflower Rice
- Cauliflower Jollof Rice
- Cabbage Rice
- Curry Cauliflower Rice
📖 Recipe
Riced Broccoli
Equipment
Ingredients
- 1 head broccoli
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- ½ teaspoon salt
- ½ teaspoon black pepper
Instructions
- Thoroughly rinse the broccoli under running water, then cut the broccoli crown into florets.1 head broccoli
- Place the florets in a food processor and pulse till they’re the size of grains of rice.
- Next, add olive oil to a large pan or skillet on medium heat.1 tablespoon olive oil
- When heated, add the riced broccoli and spices.1 teaspoon garlic powder, ½ teaspoon salt, ½ teaspoon black pepper
- Stir together and cook for 2 – 3 minutes on medium-high heat.
Notes
- If you don’t want to rice the broccoli yourself, you can buy it already riced at a grocery store.
- Add cayenne pepper for extra heat if you like it spicy.
- You can make it a stir fry by adding chopped tomatoes, cabbage, green beans, or your favorite veggies.
- For best results, cut the broccoli florets into approximately the same size so they are evenly chopped in the food processor or blender.
- You can also add your favorite protein, like chicken, shrimp, or sausages, for a more satisfying meal.
Are you sure it’s 7 net carbs per serving? A head of. Broccoli is from 6-8 net carbs and there isn’t many more carbs in the recipe and then you divide by 4. That should be a lot lower, right?
A head of broccoli is actually 25 net carbs - 40g total carbs and 15g of fiber.