How To Make Healthy Broccoli Rice
How To Make Healthy Broccoli Rice: This simple Oven Roasted Broccoli Rice Recipe is Low Carb, Keto, Paleo, Gluten Free, Vegan… And SO DELICIOUS!
Cauliflower Rice Vs Broccoli Rice
Hey, Low Carbers… Raise your hand if your tired of cauliflower rice!
Don’t get me wrong, Roasted Cauliflower Rice is a wonderful substitute for regular rice, when you are on 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.
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) is tastier as well!
Oven Roasted Broccoli Rice Recipe
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.
Broccoli Rice Meal Prep?
I know what you’re wondering.
Does broccoli 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 broccoli rice with healthy proteins or vegetarian dishes and pack it in meal prep boxes for later meals.
Consider serving it with…
- Paleo Chinese Lemon Chicken
- Paleo Firecracker Chicken (shown in the images!)
- Low Carb London Broil with Roasted Beets
- Slow Cooker Broccoli Beef
- Steak Fajita Stuffed Avocados
- Asian Stir Fried Mushrooms
- Sweet Potato Falafel
- Creamy Saag Paneer
- Kung Pao Roasted Brussels Sprouts
Low Carb Broccoli 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 rice.
As for equipment, you will need…
- Food processor. To grind the broccoli into rice.
- Sheet pan. The larger the better.
- Flat spatula. For flipping the rice.
- Oven. To roast the broccoli rice, of course.
stalks first 
then tops 
How To Make Healthy Broccoli Rice
Making healthy broccoli rice could not be any more simple…
- Pulse. Chop the broccoli into fine pieces using a food processor.
- Toss. Give the broccoli rice a light coating of oil and seasoning.
- Roast. Actually, roast, flip, and roast again. This whole process takes only 10 minutes.
Get the Full (Printable) How To Make Healthy Broccoli Rice Recipe Below
More Mindful Side Dish Recipes
- Perfect Roasted Broccoli
- Zesty Roasted Okra
- Cheesy Vegan Quinoa Grits
- Crispy Baked Plantains
- Magic Plantain Tortillas
- Raw Beet and Sweet Potato Salad
- Healthy Baked Zucchini Tots
How To Make Healthy Broccoli Rice
Ingredients
- 2 stalks broccoli (or one XL stalk)
- 2 tablespoons olive oil
- 1/2 teaspoon garlic salt
Instructions
- 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.
Video
Nutrition
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Can I process the broccoli and then freeze it? Should I roast it first?
Thank you
Hi Brenda,
Yes, you can! The broccoli rice does need a little extra roasting time if frozen, but it still turns out great. No need to roast before freezing, just after. :)
cauliflower rice has never been my thing and i like broccoli so hears to hoping I like this rice substitute better.
I absolutely love broccoli rice, so much more than cauliflower! Thanks for sharing your tips!
Wow I’ve made cauliflower rice a lot but never thought of broccoli rice! Love this and definitely will be a repeater in my house!
Cauliflower Rice just isn’t my favorite…but neither is it in regular form LOL. However, broccoli I can do! Can’t wait to try this :)
You are so right! I’m tired of cauliflower rice and never thought of broccoli until now!
Such a light and fluffy recipe! Easy to make and delicious too!
Love this!
I’ve never heard of broccoli rice and I’m so excited for this!
What a terrific alternative to cauliflower rice. I love that it’s roasted!
yum!