Given its color, its versatility, and the fact that it contains just 11 percent of the carbs that rice does, it’s no wonder that riced cauliflower has been the hot favorite grain substitute among Paleo, keto, gluten-free, or simple low-carb eaters.
But as long as we’re letting veggies stand-in for starches, why just stop at cauliflower? Expand your rice replacement repertoire with pulverized broccoli too. From sushi rolls to stir-fry recipes, these 19 broccoli rice recipes are nothing like the steamed florets you were forced to choke down as a kid. Time for cauliflower to step aside and let its cruciferous cousin have its moment.
Eating beef and broccoli on its own, without rice to ladle it on top of, seems kind of incomplete. This recipe cleverly solves that problem by turning the broccoli part of the dish into the rice, keeping the meal lower in carbs but still providing a base to soak up all that thick, sweet sauce.
From the sweet and sour homemade sauce to the ginger and garlic sautéed meat and the crunch of the fresh veggies, there’s so much to enjoy in this bowl that you honestly might forget that the rice is actually made of broccoli. Whip it up when you’re craving something that’s slightly fancier than a stir-fry but just as quick to make.
Although this salad is free of grains, gluten, dairy, eggs, or meat, it still manages to be chock-full of nutritious, filling ingredients. From the protein in the walnuts and the fiber in the broccoli rice to the healthy fats in the tahini dressing, the 15-minute meal is the ideal example of simple yet satisfying.
Just 'cause we call it broccoli rice doesn’t mean it can’t stand in for other grains. In this Middle Eastern-inspired salad, it works as a fantastic bulgur substitute, fitting in seamlessly with the bolder flavors of the parsley, sun-dried tomatoes, and lime.
Going low-carb doesn’t necessarily mean saying sayonara to sushi—we’d never let you do that! All you have to do is get creative with alternatives. This recipe makes the most of the no-rice thing by using it as a chance to amp up the veggies, packing these nori sheets with brocco-rice, zucchini, bell peppers, carrots, and spinach. We’re renaming it the veggie rainbow roll.
Say goodbye to pre-packaged, pre-seasoned rice packets. This keto version is just as quick to make (13 minutes!) and might even be richer thanks to the cheddar and mascarpone cheeses, but the real food ingredients and tons of fiber from the broccoli make sure that you’re getting a high-quality meal.
If making actual bread from scratch is too time-consuming, and the store’s gluten-free loaves resemble cardboard, this broccoli flatbread offers a more-than-adequate alternative. It’s easy and quick, bound with almond flour and eggs, and it’s just as good at holding your BLT as the whole-wheat slices you’ve been used to.
Broccoli florets can be tough to eat raw, but pulverize them in a food processor into rice, and they become a crunchy base for the creaminess of the chickpeas and the avocado dressing. This salad takes all of 10 minutes to whip up, but when it comes to nutrition and taste, it doesn't cut any corners.
If you think riced veggies can never take the place of fragrant jasmine rice, this recipe might urge you to reconsider. Sautéed with sesame oil and Thai spices rather than left raw and bland, the riced broccoli and cauliflower here take on so much flavor, you may not even notice that there’s no actual grain here.
Build a better breakfast muffin with these portable, vegetarian mini-frittatas. They contain zero sugar, are bulked up with broccoli rice instead of gluten or dairy, and come together in 20 minutes flat.
Packed with rice, cheese, and breadcrumbs, traditional arancini might be gluten-free and low-carb, but they are a vegan’s ultimate no-no. That’s why this recipe, with a cashew and almond flour “Parmesan,” a broccoli-rice filling, and a flax egg option, is practically a miracle. Even arancini purists will appreciate the healthy spin.
Superfood salmon takes the spotlight here, but garlic and lemon zest make absolutely certain that the broccoli rice side doesn’t get lost in the shadows. Generously seasoned, it lends some extra color and rounds out the protein to make the dish more main meal-worthy.
What to do when you want in on the ubiquitous grain-bowl trend but are living the grain-free life? Simple: Pile your desired toppings—in this case, a sweet and savory blend of roasted squash, apples, and onions—onto a bed of broccoli “rice.” No need to feel left out now.
Somewhere between a fried rice and a copycat Chipotle recipe, there’s this pile of gluten-free goodness. With cayenne pepper, cilantro, and lime, it’s reminiscent of the Mexican chain’s signature side, but a runny egg on top gives it its own unique spin, a punch of vegetarian protein to make it that much more filling.
Between the chips that scoop the guac, the gigantic flour tortilla housing your burrito, and the sides of beans and rice, a Mexican meal can amount to more carbo-loading than you’d like. Cut down considerably with this homemade burrito bowl, which does away with the wrap, nixes the beans in favor of ground beef, and opts for a broccoli-based version of Mexican rice.
Just looking at this dish, you can feel in your bones that it’s healthy. You’d be even more accurate than you think: All three major components here—broccoli, tofu, and tahini—are powerhouses, making this one heck of a meal.
This is about to become your new favorite way to eat your greens. With broccoli rice getting tossed in a vegan pesto made of spinach, broccoli, and cashews for filling fats, it tastes like risotto, but it’s essentially a salad. How’s that for healthy yet satisfying?
In keeping with the idea of low-carb dishes that fill you up without weighing you down, this produce-packed recipe strikes the perfect balance. Chopped almonds provide some protein, and there’s just enough cooking fat to allow for proper nutrient absorption, while broccoli rice, mint, and lots of black pepper keep things light, fresh, and flavorful.
Get your low-carb and stuffed crust on at the same time with this recipe, which packs in broccoli rice, mozzarella, and Parmesan—and that’s before getting to the toppings. It’s also ready in less than 30 minutes. Delivery pizza doesn’t stand a chance.