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Looking for a quick and easy recipe that fits your low-carb or gluten-free/grain-free diet? This broccoli rice dish is a perfect side option that’s packed with nutrients and crunch. Similar to cauliflower rice, broccoli is finely chopped and briefly cooked to maintain its texture and flavor. It’s a versatile dish that pairs well with any main course! Plus, it’s suitable for keto, paleo, vegetarian, and vegan diets.
While traditional rice has its charm, I have a soft spot for vegetable rice alternatives like cauliflower rice and broccoli rice. Any firm vegetable that can be finely chopped makes a great low-carb, keto, paleo, and Whole30-friendly substitute for rice.
In this recipe, I’ll guide you through making broccoli rice quickly and easily. I recently served it with Vietnamese meatballs and Sriracha mayo sauce, and it was a hit!
Broccoli’s Carbs & Nutrients
A cup of chopped broccoli contains around 6-7 grams of carbs and 2.5-3 grams of fiber, resulting in 5 grams of net carbs. This makes broccoli an excellent choice for a rice alternative on a keto or low-carb diet. For those who track macros, this extra info can be helpful.
You’ll get a good dose of Vitamins C and K, along with other essential nutrients. Since broccoli rice is lightly cooked and retains some crunch, you’ll also benefit from plenty of dietary fiber. Check out the full nutritional breakdown below the recipe.
How to Prep Broccoli Rice
If precision chopping isn’t your forte, I recommend using a food processor to chop the broccoli into tiny pieces resembling rice. Take a head of broccoli (or half, depending on size), cut it into florets, and process them in small batches with an S-blade.
It’s crucial to pulse the broccoli for only 5-10 seconds at a time to avoid turning it into mush. Be cautious not to over-process it, especially if you have a powerful processor. The end result should look something like this.
How to Cook Broccoli Rice
After ricing the broccoli, set it aside and sauté some diced garlic and spring onions in a pan.
I prefer cooking broccoli rice in a pan with butter (or olive oil), garlic, and spring onions. Once fragrant, add the chopped broccoli, season with salt and lemon juice, and stir-fry for a minute or two. Broccoli cooks faster than cauliflower, so keep an eye on it. Detailed instructions are provided in the recipe below.
More Low-Carb Vegetable ‘Rice’ Dishes
Lemongrass Shrimp Cauliflower Rice
Cauliflower Egg Fried Rice
Cajun Honey Lime Salmon With Tomato Cauliflower Rice
Best Kitchen Gadget For Making Cauliflower Rice
Paleo Prawn & Chorizo Spanish Paella
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Try this quick and easy broccoli rice for a healthy, flavorful side dish that’s low-carb, gluten-free, and grain-free. Ideal for those on paleo, Whole30, or keto diets. Also suitable for vegetarians and vegans.
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Cut the broccoli into small florets. Cut the larger florets in half.
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Use a food processor or your knife skills to chop the broccoli florets into small pieces, similar to large rice kernels. Process in batches to avoid over-processing. Be mindful of the texture during blitzing.
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Transfer the chopped broccoli to a bowl. Dice a clove of garlic and a spring onion.
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Heat butter in a pan over medium heat. Add garlic and onions, sauté for 30 seconds.
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Add the riced broccoli, season with salt and lemon juice, and stir-fry for 1-2 minutes until cooked but still crunchy.
Cooked broccoli rice can be stored in the fridge for 2-3 days and reheated easily. Freezing is not recommended.
Calories: 79kcal | Carbohydrates: 11g | Protein: 4g | Fat: 3g | Saturated Fat: 2g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Trans Fat: 0.1g | Cholesterol: 8mg | Sodium: 364mg | Potassium: 493mg | Fiber: 4g | Sugar: 3g | Vitamin A: 1064IU | Vitamin C: 136mg | Calcium: 76mg | Iron: 1mg