Traditional recipes

What is Riced Broccoli?

What is Riced Broccoli?

If riced cauliflower has been your go-to for weeknight meals, then it's time to meet its better looking (and greener) cousin: riced broccoli.

Made in a similar fashion to the ever-popular cauliflower product, riced broccoli is a brighter-colored and bolder-flavored alternative. Use it the same ways you would serve riced cauliflower, or replace brown rice with riced broccoli to give your meal an extra veggie boost.

How to Make Your Own

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Lightly pulsing fresh broccoli florets in a food processor results in small rice-like pieces. A more hands-on approach involves grating a head of broccoli on a large-holed box grater to achieve a similar outcome. While the riced broccoli from these methods isn't going to fool anyone into thinking it's actual grains of rice, it's still a great option for adding texture and bulk to meals.

Where to Buy

If you're looking for a convenient option, some stores stock pre-made riced broccoli. Trader Joe's carries a fresh version in their produce section, while other major grocery stores like Whole Foods or Publix carry frozen riced broccoli in their freezer sections.

Ways to Use It


If You Love Cauliflower Rice, You Should Try Riced Broccoli

If cruciferous veggies hold a special place in your heart, and you have a real thing for those versatile, tender “grains” of riced cauliflower, there’s another ingredient you need on your radar: riced broccoli!

What Exactly Is Riced Broccoli?

Like its cauliflower counterpart, riced broccoli isn’t going to fool you as a stand-in for rice. Made from the florets and stems, riced broccoli is processed into crisp, rice-like grains that can be used cooked or uncooked, in all the same ways you’d use cauliflower rice, or even actual rice.

The Easy Way to Make Riced Broccoli at Home

Starting with a whole head, riced broccoli is easy to make and comes together in about five minutes. Both the florets and stem can be used, and it’s made the exact same way you make riced cauliflower: in the food processor or with a box grater.

  • Food processor: Cut the head into large florets, peel the outer layer off the stem and cut into large chunks. In one to two batches, pulse in the food processor, in one-second bursts, until it’s the texture and size of rice.
  • Box grater: You can also run the florets and peeled stems over the largest holes on a box grater for the same result.

Want a more convenient option? In response to its rise in popularity, some stores like Trader Joe’s now offer pre-packaged bags of riced broccoli. They’re typically sold fresh in the produce section.

Ways to Use Riced Broccoli

If you already have a handle on incorporating riced cauliflower into your meal plan, you’re well on your way to success with its broccoli counterpart. Riced broccoli is really versatile and can be used in all the same ways you might use riced cauliflower. Serve it cooked or uncooked, in everything from salads to fried rice to burrito bowls. Is there a recipe you love that uses riced cauliflower? Go ahead and change it up by swapping in riced broccoli.


Recipe Summary

  • ½ cup beef broth
  • ¼ cup hoisin sauce
  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons sesame oil, divided
  • 1 tablespoon oyster sauce
  • 1 tablespoon cornstarch
  • 1 teaspoon brown sugar
  • 1 ¼ pounds New York strip steak, thinly sliced into bite-sized pieces
  • 2 tablespoons butter
  • 2 (10 ounce) bags frozen broccoli rice
  • 1 teaspoon minced garlic
  • 1 teaspoon salt
  • ½ teaspoon ground black pepper
  • 1 teaspoon toasted sesame seeds, or to taste (Optional)
  • ⅛ teaspoon red pepper flakes, or to taste (Optional)

Whisk together beef broth, hoisin sauce, soy sauce, 1 tablespoon sesame oil, oyster sauce, cornstarch, and brown sugar in a bowl until cornstarch and sugar are dissolved.

Place sliced steak in a separate bowl and drizzle with remaining 1 tablespoon of sesame oil. Stir until evenly coated.

Melt butter in a large skillet over medium-high heat. Add broccoli rice, garlic, salt, and pepper. Cook for 5 minutes stirring occasionally. Divide broccoli rice into serving bowls.

Add beef to the skillet. Cook over medium-high heat, stirring continually, for 5 minutes. Pour sauce over beef and cook for 5 more minutes or until sauce has thickened.

Spoon beef over broccoli rice. Garnish with sesame seeds and crushed red pepper.


How to cook riced veggies

It’s SO easy! Simply cook them as you would any regular veggie. Due to the texture, I am a little more sensitive when cooking them, so if you have a large amount, work in batches.

Riced veggies work really well in a stir fry, as a flour/filling base (like in this falafel), in risotto, soups, etc.

If you simply want to bake and eat, toss the rice with a few teaspoons of olive oil, spread evenly onto a large baking pan, and bake at 350 F for 10-12 minutes


Unlike broccoli florets, finely chopped broccoli rice does not need to be blanched before freezing. Simply measure a portion of riced broccoli and store it in resealable freezer bags. Be sure to label the bags. For the best quality, use the rice within 2 months of freezing.

You don't even need to defrost it before using it in most recipes! In Frozen Cauliflower Rice Recipes there is guidance for making pizza crusts, egg muffins, roasted cauliflower rice and more using frozen rice. These same recipes can be made with frozen broccoli rice and the exact same process apply.


This cheesy broccoli rice recipe goes with so many things! It makes an easy side dish for a weeknight since it takes just 15 minutes to prepare. But, it’s also interesting enough to serve for company if you want to.

I already mentioned the filet mignon as an option to serve with cheddar broccoli rice. It’s also delicious with oven baked chicken thighs or even fish like Parmesan crusted tilapia.


Riced Broccoli Recipe: Instantly Up Your Fiber Intake

If you haven’t had broccoli that tastes good, it may be because you’re scarred from childhood memories of eating plates of the boiled vegetable before you could have any ice cream. My mother literally had to pretend they were baby trees so I would eat them. But if there’s one thing we learn as we get older, it’s that there are so many ways to make these healthy foods taste delicious. One of the best ideas I’ve recently discovered is ricing my broccoli. It’s a bit similar to cauliflower rice and pizza bases but delivers all the incredible nutrients of this vegetable.

Broccoli is a great source of vitamins K and C, potassium, and folate. It’s also an easy way to sneak some more fiber into your diet, which we know is so important for our health. Historically, we have always been a population deficient in the right kinds of fiber, which is vital for digestive health and reducing the risk of diseases like heart disease, stroke, hypertension, gastrointestinal disorders, obesity, type 2 diabetes, and some cancers.

But just reaching for fiber-rich foods isn’t always enough - there are two types of fibers and you need a balance of both for thriving health. If you don’t know, fiber is the food matter that mostly isn’t broken down, but passes through our digestive tract whole. Simply put, soluble fiber dissolves in water where insoluble does not. Soluble fiber eventually forms a gel that aids in digestion by reducing blood cholesterol and sugar while helping your body improve blood glucose control. Insoluble fiber attracts water into your the wastes passing through your digestive tract, ensuring there is less strain on your bowel. Insoluble fiber can help promote bowel health and regularity, and deficiency can lead to issues like constipation or even lead to the development of cancer cells.

More than half of broccoli’s fiber content is soluble, ultimately supporting your gut health by feeding the good bacteria in your large intestine. So use it as the base for your next dish. We definitely think there’s a place for rice and quinoa in our diet, provided it has come from a good source, but there’s no reason we shouldn’t swap it out for a veggie alternative once or twice a week - it boosts our vegetable intake and it’s super fun to make.

You Will Need:

Preparation:

  1. The goal is to get the broccoli as small as possible - the size of a rice grain.
  2. You can use any attachments on your processor or blender to blitz the florets and stalk, but we recommend dicing the broccoli in smaller sizes to begin.
  3. Alternatively, you can use a box grater or a sharp knife to dice the whole broccoli , but this process can be more time-consuming.

Cooking:

  1. If you prefer a raw diet, you can simply use the freshly riced broccoli.
  2. To sautee, heat your favorite cooking oil over medium-high heat and add the broccoli until the texture softens, this should only take a few minutes.
  3. To microwave, add the broccoli to a microwave-safe bowl with a little cooking oil, cover, and microwave for 2 minutes.
  4. To add to curries, casseroles, or any other dishes, simply add the broccoli rice to the mixture while cooking.

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Broccoli Cauliflower “Rice”

Happy Wednesday. The weekend is almost here and my parents will be here next week! Eeek! Can you believe that June is almost over. Crazy!

Last week, I confessed a deep dark secret. It’s a secret so terrible, I asked that the information not be passed on to my mom. Is this sounding familiar? No? Okay, here goes… I don’t enjoy making sides to accompany my main meals. I know. I know.

  • As a mom, it’s my job to ensure that my kids are exposed to a variety of healthy foods, including vegetables.
  • It is my job as a mom to sneak vegetables into food or even disguise it as a treat (zucchini bread comes to mind) if need be, to make certain that my kids get the recommended daily intake (RDI) of vitamins, minerals, and fiber in their diet.
  • It is also my job as a mom to be permissive enough to allow the use of ketchup, dip, cheese or any other sauce on those vegetables (within reason), with the intention to make said vegetables more palatable to the kiddos.

I used to make more vegetable side dishes before we eliminated dairy from my daughter’s diet. Since we have reintroduced it, I hope to be re-inspired and see a bigger variety at table in the evening.

This recipe is actually a cheat I used to get my daughter and husband to eat more veggies. I’d cook rice, chop up some broccoli and mix the two together. It tastes almost as good with cauliflower rice. But we all know that cauliflower is not rice, so I add a few more ingredients to this all veggie version. Feel free to add to or leave out what you want to make it your own.

Broccoli Cauliflower “Rice” is an easy side. While it’s made fairly quickly, it does require that the cauliflower be grated (either by hand or in a food processor) to get that fine rice texture. BUT, it can be chopped on a cutting board and be a made chunky, too. It will taste the same, just look less like rice.

I steam the broccoli cauliflower “rice” in the microwave to cook it quickly, drain, then add my flavor enhancers. Do you want to know a great thing about this side dish? Not only is it easy to double, but my dad likes it. too!

Here’s to Broccoli Cauliflower “Rice” and eating more veggie carbs!


BROCCOLI & RICED CAULIFLOWER CASSEROLE

Casserole or hotdish? I only recently even heard of the term hotdish. I’ve looked up several sources trying to get some clarity on the difference between the two. Both include a creamy condensed soup with vegetables and usually meat of some sort. The differences? From what I gather, casserole tends to use a lighter meat like tuna or chicken while a hotdish is more likely to use beef. But honestly, even that seems somewhat vague given you could eliminate meat altogether. The biggest difference seems to be a matter of where you’re from. Hotdish is more of an upper Midwestern term (think Minnesota). Having grown up in Kansas, I’m definitely a casserole gal.

Grab those veggies out of the freezer and soup out of the pantry, we’re making casserole today! Now that the temperatures are finally cooling off here in Texas, I’m ready for comfort food. As you know, I’m also a huge fan of super easy recipes. This is basically a stir and bake recipe – if only every recipe were this easy! You can use it as a side dish or make it the main event. Either way, this broccoli and riced cauliflower casserole has made it onto the regular rotation of dinner recipes in our house. I’d love to hear what types of casseroles (or hotdishes) are your favorites!


Tips for Roasting Broccoli Rice

Roasting riced broccoli works much like the process used for roasting any type of vegetable.

  • Double the recipe! Broccoli rice shrinks while it's roasting. Four cups will turn into about 3 cups cooked. And, 3 cups will disappear quickly.
  • If you're doubling the recipe, use 2 sheet pans so the rice is not crowded and has plenty of room.
  • Spray a large sheet pan with non-stick cooking spray. This helps with browning and prevents sticking.
  • Mound broccoli in the center of the sheet pan and use your hands to coat the rice with olive oil and garlic. Do it on the pan to avoid an extra mixing bowl!
  • Roast broccoli rice in a 400°F oven for 20-25 minutes turning halfway through using a spatula or large spoon. Spread out the rice once you turn it.
  • Only some of the broccoli rice will brown. Check near the end of the cooking time to get the texture you like.
  • Scrape up all the brown bits because they are delicious.

Finish it off with Parmesan cheese (if desired) and enjoy.

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