How To Make Healthy Broccoli Rice: This simple Oven Roasted Vegetable Rice Recipe is Low Carb, Keto, Paleo, Gluten Free, Vegan… And SO DELICIOUS!

This broccoli was chopped well and roasted to make the perfect side dish

Cauliflower Rice Vs Broccoli Rice

Hey, Low Carbers… Raise your hand if you’re tired of cauliflower rice! 

Don’t get me wrong, Roasted Cauliflower Rice is a wonderful substitute for regular rice when you are on a low carb or grain-free diet.

It’s white like rice, easy to make, ultra-lean, and pretty darn tasty!

However, every food gets tiring after a while when you eat it repeatedly, don’t you think?

That’s why Healthy Roasted Broccoli Rice is a great side dish to throw into the rotation when you are planning your meals for the week.

Side view of a single serving in a black dish with a spoon to show its texture

Vegetable Rice Recipe

No, broccoli rice does not look as much like standard rice as cauliflower does. 

After all, it’s green.

But remember, bold colors in veggies means more nutrients! Broccoli rice is packed with more fiber, vitamins, and minerals than cauliflower, and (in my opinion) it tastes better as well!

Serve this recipe alongside some orange chicken with cashews

Oven Roasted Broccoli

So what does broccoli rice taste like?

Like broccoli, of course! But not just raw broccoli. Roasting the broccoli enhances its flavor and softens its texture. 

Actually, roasting the broccoli does a lot for the texture, because it softens it overall, yet you end up with some slightly charred crispy bits that are truly delicious. 

PS – You can eat raw broccoli rice if you are all about getting every last nutrient out of your food. Not cooking the rice does in fact reserve the highest level of nutritional goodies. 

Just be sure to toss it with some seasoning so it’s a bit more palatable. 

This vegetable rice is oven roasted and ready for serving

Low Carb Rice Ingredients

With just three simple ingredients, broccoli rice is a side dish you can pull together in no time!

All you need is…

  • Broccoli. The whole stalk.
  • Olive Oil. Or your favorite oil for roasting. 
  • Garlic Salt. Or regular salt and a dash of garlic powder.

You can also mix things up by adding any spice blend you like to your roasted broccoli.

As for equipment, you will need…

  • Food Processor. To grind the broccoli pieces into the desired consistency.
  • Sheet Pan. The larger the better.
  • Flat Spatula. For flipping the rice.
  • Oven. To roast the broccoli, of course. 
The main ingredient that makes this recipe what it is - broccoli

How To Make Healthy Broccoli Rice 

Making healthy vegetable rice could not be any more simple…

  1. Pulse. Chop the broccoli into fine pieces using a food processor.
  2. Toss. Give the rice a light coating of oil and seasoning.
  3. Roast. Actually, roast, flip, and roast again. This whole process takes only 10 minutes.

Get the Full (Printable) How To Make Healthy Oven Roasted Broccoli Rice Recipe  Below. Enjoy!

Broccoli Rice Meal Prep?

I know what you’re wondering.

Does this vegetable rice taste good as a leftover? In other words, can you use it for weekly meal prep?

Absolutely! Over time, broccoli actually holds up better, in flavor, than cauliflower does.

I’ve eaten this (cold, straight from the fridge) up to a week later and it still tasted fantastic.

Pair this rice with healthy proteins or vegetarian dishes and pack it in meal prep boxes for later meals.

Sheet pan roasted vegetable to make a rice substitute

Consider serving it with…

Metal spoon showing the texture of this recipe

More Mindful Side Dish Recipes

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Oven Roasted Broccoli Rice Recipe

Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
How To Make Healthy Broccoli Rice: This simple Oven Roasted Broccoli Rice Recipe is Low Carb, Keto, Paleo, Gluten Free, Vegan… And SO DELICIOUS!
Servings: 6



  • Preheat the oven to 450 degrees F. Set out a large 18X13 inch rimmed baking sheet.
  • Set out a food processor. Cut the stalks off the broccoli. Cut them into rough chunks. Place the stalks in the food processor and pulse until the pieces are as small as rice. Dump the broccoli rice onto the baking sheet.
  • Cut the broccoli tops into large florets. Place them in the food processor and pulse until the florets are as small as rice. Dump the broccoli rice onto the baking sheet. *If you have a very large high-powered food processor, you do not need to separate the stalks from the tops. 
  • Drizzle olive oil and garlic salt over the broccoli rice. Toss the rice with your hands, to coat. Then spread it out in a thin layer across the baking sheet. 
  • Roast for 5 minutes. Use a large flat spatula to flip the rice and re-spread in a thin layer. Then roast another 5 minutes. Serve warm.



Serving: 0.75cup, Calories: 58kcal, Carbohydrates: 3g, Protein: 1g, Fat: 4g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 210mg, Potassium: 159mg, Fiber: 1g, Sugar: 0g, Vitamin A: 315IU, Vitamin C: 44.9mg, Calcium: 24mg, Iron: 0.4mg
Course: Side Dish
Cuisine: American
Author: Sommer Collier
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