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Broccoli Recipes: 10 Ways to Soup Up Those Stalks!

By: Erin Coleman, B.S. - Nutritional Science, R.D., L.D.,

Writer at The Fit Father Project

broccoli recipes

Are you just steaming your broccoli? From flavorful florets to succulent stalks, our healthy broccoli recipes will blow your mind!

Broccoli offers numerous health and wellness benefits, is an excellent source of vitamin C, and contains iron, calcium, potassium, and vitamin A.

One cup of broccoli contains:

  • Calories: 30
  • Carbohydrates: 6 grams
  • Fiber: 2.5 grams
  • Protein: 3 grams
  • Fat: 0 grams
     

Because broccoli is a rich source of fiber, it enhances heart health by keeping blood cholesterol levels in check.

It can also reduce your risk of cancer, obesity, diabetes, heart disease, and other chronic conditions.

Broccoli also gives you a boost of energy, helps meet your body's daily micronutrient needs, and aids in healthy weight management.

Check out these nutritious broccoli recipes that are packed with nutrient-dense ingredients and are exceptional for your health!

Love to cook out, but are trying to cut back on red meat? Try these delicious grilled vegetable recipes!

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The 7 Best Ways to Cook Broccoli

There are several healthy ways to cook broccoli to retain its nutritional content and maximize flavor.

1. Skillet

Try the following methods to steam broccoli in a skillet.

  • Fill a skillet with 1/2-inch of water and bring the water to a boil.
  • Add broccoli to the skillet and cover it with a lid.
  • Cook the broccoli until it reaches the desired tenderness (about 3-5 minutes).
  • Drain the broccoli and season it with salt and pepper if you'd like!
  • Serve and enjoy!

2. Steamer Basket

Steaming broccoli is simple when using a steamer basket!

  • Pour 1 inch of water into a skillet or wok and bring it to a boil.
  • Place broccoli florets in a steamer basket and season them with salt.
  • Set the steamer basket over boiling water and cook the broccoli until crisp-tender (about 8 to 10 minutes).
  • Remove the steamer basket from the skillet, serve, and enjoy your delicious broccoli!

3. Sauté

Use a heavy pan or skillet to sauté flavorful broccoli.

  • Heat your pan over medium-high heat.
  • Add olive oil.
  • Add broccoli and seasonings like garlic, onions, salt, and pepper.
  • Brown the broccoli and reduce the heat to medium.
  • Add more oil and salt if needed.
  • Cover the pan and cook your broccoli for about 3-5 minutes until it reaches the desired doneness.
  • Serve and enjoy!

4. Microwave

Using a microwave to cook broccoli is simple, fast, and convenient!

  • Add washed broccoli florets to a microwave-safe bowl.
  • Add a tiny bit of water to the bowl and cover it with a microwave-safe plate.
  • Microwave the broccoli on high heat and check it every 30 seconds until it reaches the desired doneness (about 3 minutes total).
  • Remove broccoli from the microwave, season it with salt and pepper if desired, serve, and enjoy!

5. Roast

Roasting broccoli is an excellent way to enhance its texture and flavor!

  • Preheat your oven to 400 degrees Fahrenheit.
  • Prepare a baking dish or sheet pan lined with foil or parchment paper.
  • Toss broccoli with olive oil.
  • Add salt and other seasonings if desired and toss to coat.
  • Place the broccoli in a baking dish and spread it out evenly.
  • Bake it in the oven for about 10-15 minutes.
  • Stir the broccoli and bake it for another 10-15 minutes until tender.
  • Serve and enjoy!

6. Grill

Grilled broccoli recipes are nutritious and delicious!

  • Place broccoli in a large bowl and coat it with olive oil, lemon juice, salt, and pepper. Let it stand for about 30 minutes.
  • Use a drip pan with your grill and place the broccoli over the pan on an oiled grill rack.
  • Cover the broccoli.
  • Grill it over indirect medium heat for about 8-10 minutes per side until tender and crisp.
  • Serve and enjoy!

7. Instant Pot

If you have an instant pot or pressure cooker, you can use it to steam broccoli to perfection! Use a steamer basket with your cooker.

  • Place 1 cup of water in an instant pot.
  • Add broccoli to the steamer basket and place it in the pot.
  • Close the lid and choose the steam setting.
  • Cook the broccoli for about 10 minutes or until the instant pot comes to pressure and naturally releases.
  • Remove the broccoli from your steamer basket, season it with salt and pepper if desired, serve, and enjoy!

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Healthy Broccoli Recipes

Whether you're trying to hide broccoli in other foods so your kids will eat it, or you're looking for ways to make broccoli taste delicious, consider the following healthy broccoli recipes!

Grilled Broccoli with Parmesan

Your friends and family will beg for seconds after you serve them a savory, grilled broccoli recipe!

Ingredients

  • 6 cups of broccoli spears
  • 2 tablespoons and 1-1/2 teaspoons of lemon juice
  • 2 tablespoons of olive oil
  • 1/4 teaspoon of salt
  • 1/4 teaspoon of pepper
  • 3/4 cup of grated Parmesan cheese
  • Lemon slices (optional)
  • Red pepper flakes (optional)

Instructions

  • Place the broccoli in a large bowl.
  • Combine lemon juice, oil, salt, and pepper in a separate bowl and drizzle it over the broccoli to coat it.
  • Let the mixture stand for about 30 minutes.
  • Toss and drain the broccoli and place cheese in a small bowl. Add broccoli to coat it with cheese.
  • Prepare your gill by using a drip pan. Place the broccoli over the pan on an oiled grill rack.
  • Cover the broccoli and grill it over indirect medium heat for about 8-10 minutes per side until crisp and tender.
  • Garnish it with red pepper flakes and lemon slices if you'd like.
  • Serve and enjoy!

Servings: 6

Crustless Broccoli Quiche

Serve this flavorful, crustless broccoli quiche recipe for breakfast or any time of the day!

Ingredients

  • 1 tablespoon of butter
  • 1 16-ounce package of frozen chopped broccoli
  • 8 large eggs
  • 1/2 cup of plain Greek yogurt
  • 1/2 teaspoon of salt
  • 1/4 teaspoon of pepper
  • 1 teaspoon of garlic powder
  • 1/4 cup of chopped scallions
  • 1 cup of shredded cheddar

Instructions

  • Heat your oven to 400 degrees Fahrenheit.
  • Butter a 9-inch pie dish.
  • Place broccoli in a microwave-safe bowl and add 1/4 cup of water.
  • Cover the bowl and microwave on high for about 6 minutes, stirring occasionally. Drain well.
  • In a large bowl, whisk together eggs with sour cream, salt, pepper, and garlic powder.
  • Add the broccoli, scallions, and cheese.
  • Place the mixture in your pie dish and bake it until golden brown (about 30 minutes).
  • Allow the quiche to cool and set in the pan for about 15 minutes before slicing it into 8 pieces.
  • Serve and enjoy!

Servings: 8

Pine Nut Roasted Broccoli

This mouth-watering, pine nut roasted broccoli recipe is as delicious as it is nutritious!

Ingredients

  • 4 garlic cloves, peeled and sliced
  • Olive oil
  • 1 1/2 teaspoons of salt
  • 1/2 teaspoon of black pepper
  • 2 teaspoons of grated lemon zest
  • 2 tablespoons of lemon juice
  • 3 tablespoons of toasted pine nuts
  • 1/3 cup of grated Parmesan cheese
  • 2 tablespoons of basil leaves

Instructions

  • Preheat your oven to 425 degrees Fahrenheit.
  • Cut broccoli florets from their stalks, leaving about 8 cups of florets.
  • Place broccoli florets on a sheet pan in a single layer.
  • Toss garlic over the broccoli and drizzle it with 5 tablespoons olive oil.
  • Sprinkle the mixture with salt and pepper.
  • Roast the broccoli mixture for 20 to 25 minutes until crisp-tender and the floret tips get slightly browned.
  • Remove the broccoli from your oven and toss it with 1 1/2 tablespoons of olive oil, lemon zest, lemon juice, pine nuts, Parmesan, and basil.
  • Serve and enjoy!

Servings: 6

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Sesame Chicken with Broccoli Rice

Cut back on carbs by choosing this healthy sesame chicken and broccoli recipe in place of traditional stir fry with white rice!

Ingredients

  • 2 tablespoons of olive oil
  • Salt and pepper
  • 1/2 cup of coconut liquid aminos
  • 1/2 cup of orange juice
  • 2 tablespoons of arrowroot starch
  • 1 tablespoon of toasted sesame oil
  • 1/4-1/2 teaspoon of crushed red chile flakes
  • 2 garlic cloves, finely grated
  • 2-inch piece of ginger, grated
  • 2 large boneless, skinless chicken breasts cut into pieces
  • 4 sliced scallions
  • Toasted sesame seeds

Instructions

  • Pulse broccoli stems in a food processor until they form pieces the size of grains of rice.
  • Transfer the broccoli “rice” into a medium saucepan.
  • Add 1/2 cup of water, 1 tablespoon of oil, 1 teaspoon of salt, and a few grinds of pepper. Bring the mixture to a simmer over medium-high heat and cook it, stirring frequently, until the mixture turns bright green (about 5 minutes).
  • Place broccoli florets on top of the broccoli rice and reduce heat to low. Cover the mixture and let it steam until the florets and rice get tender (about 5 minutes).
  • Remove the mixture from the heat but keep it warm.
  • Whisk together liquid aminos, orange juice, arrowroot starch, sesame oil, chile flakes, garlic, and ginger in a medium-sized bowl until smooth.
  • Heat 1 tablespoon of oil in a large skillet over medium-high heat.
  • Add the chicken and cook it until light golden brown (about 2 minutes).
  • Pour in the orange juice mixture, cook, and stir until thick and bubbly and the chicken gets cooked through (about 4-6 minutes).
  • Add a tiny bit of water to thin out the sauce and season it with more salt and pepper if needed.
  • Divide the broccoli florets and broccoli rice among four bowls and top with chicken, sauce, scallions, and sesame seeds.
  • Serve and enjoy!

Servings: 4

Nutritious Broccoli Soup

Choose a healthy broccoli soup recipe to “hide” broccoli for family members of all ages!

Ingredients

  • 2 teaspoons of olive oil
  • 3/4 cups of chopped onion
  • 1 celery stalk, chopped
  • 1 medium Yukon Gold potato, cubed
  • 4 cups of chopped broccoli
  • 2 cups of chicken or vegetable broth
  • 1 1/2 cups of milk or plant milk
  • Pumpkin seeds (optional)

Instructions

  • Heat oil over medium heat in a pot or Dutch oven.
  • Sauté celery and onions for 3-4 minutes until the onions soften.
  • Add broccoli, potatoes, milk, and broth and bring the mixture to a boil.
  • Reduce heat, cover the mixture, and simmer for 20 minutes or until the veggies get tender.
  • Cool the soup slightly and transfer it to a blender. Blend the soup until smooth in 2-3 batches.
  • Return the soup to its pot and gently heat it.
  • Top your soup with pumpkin seeds if desired.
  • Serve and enjoy!

Servings: 6

Broccoli Tots

Consider replacing regular tater tots with this nutrient-dense broccoli tots recipe!

Ingredients

  • 2 cups of uncooked or frozen broccoli
  • 1 large egg
  • 1/4 cup of diced yellow onion
  • 1/3 cup of cheddar cheese
  • 1/3 cup of panko breadcrumbs
  • 1/3 cup of Italian breadcrumbs
  • 2 tablespoons of parsley
  • 1/2 teaspoon of salt
  • 1/2 teaspoon of pepper

Instructions

  • Preheat your oven to 400 degrees Fahrenheit.
  • Grease a baking sheet with oil or use parchment paper or foil and set it aside.
  • Blanch broccoli in boiling water for 1 minute, remove the broccoli and rinse it with cold water. Drain well.
  • Chop the broccoli and mix it with eggs, onions, cheese, seasonings, and breadcrumbs.
  • Form 1 1/2 tablespoon-portions of the mixture into tater tot shapes.
  • Place the tots on a prepared baking sheet and bake them until golden brown and crispy (about 18-24 minutes). Turn them over halfway through.
  • Remove tots from the oven, serve, and enjoy!

Servings: 20 tots

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Healthy Beef and Broccoli

Try this mouth-watering, nutritious beef and broccoli recipe, which your entire family will love, as the main course!

Ingredients

  • 2 pounds of steak tips, thinly sliced skirt steak, flank steak, or sirloin steak cut into cubes
  • 12 ounces of broccoli
  • 3 cups of cauliflower rice
  • 1/2 cup of coconut aminos
  • 1/2 cup of beef broth
  • 2 tablespoons of rice wine vinegar
  • 1/3 cup of 100% apple juice
  • 1 tablespoon of minced garlic
  • 1/2 tablespoon of grated ginger or 1 teaspoon of ground ginger
  • 1 teaspoon of pepper
  • 1 tablespoon of sesame seeds

Instructions

  • Mix together the marinade (ingredients #4-#11) in a bowl and pour it into a slow cooker.
  • Stir in the beef until well-coated.
  • Cook the mixture on low for six hours.
  • Remove the liquid from your slow cooker and pour it into a large pan on the stove.
  • Bring the sauce to a boil on high for 15 minutes, whisking it occasionally to prevent burning.
  • Cook the broccoli in a microwave-safe bowl with 1/4 cup of water. Microwave it on high for 3-4 minutes.
  • Lightly sauté cauliflower rice in a pan with 1 teaspoon of olive oil.
  • When the sauce thickens, add cooked meat into the pan and stir to coat with the sauce. Break up the steak if desired.
  • Assemble four bowls with cauliflower rice, broccoli, and beef.
  • Serve and enjoy!

Servings: 4

Nutritious Broccoli Rice

Broccoli rice is much lower in carbohydrates than traditional rice and it's loaded with fiber, vitamins, minerals, and other essential nutrients!

Ingredients

  • 2 fresh broccoli bunches with the stalks
  • 2 tablespoons of olive oil
  • 1/2 teaspoon of garlic salt

Instructions

  • Preheat your oven to 450 degrees Fahrenheit and prepare a large-rimmed baking sheet.
  • Remove stalks from the broccoli and cut them into chunks.
  • Place them in a food processor and pulse until rice-like pieces form.
  • Place the broccoli rice onto a large baking sheet.
  • Cut the broccoli tops into florets and place them in a food processor. Pulse until the florets get tiny.
  • Place broccoli floret “rice” onto your baking sheet.
  • Drizzle broccoli rice with olive oil and top it with garlic salt.
  • Toss the rice to coat it in the oil mixture and spread it in a thin layer on your baking sheet.
  • Roast the broccoli rice for 5 minutes. Use a flat spatula to flip over the rice and spread it back into a thin layer.
  • Roast an additional 5 minutes, serve, and enjoy!

Servings: 6

Sweet Green Broccoli Smoothie

Think outside the box by choosing this green broccoli smoothie recipe to hide broccoli in a refreshing, sweet-tasting treat!

Ingredients

  • 2 cups of roughly chopped broccoli rabe, leaves, and florets
  • 1/2 banana
  • 1/2 mango, peeled and diced
  • 1/2 kiwi fruit, peeled and diced
  • 1 teaspoon of chia seeds or flax seeds
  • 2 pitted dates, chopped
  • 2 tablespoons of unsweetened shredded coconut
  • 1 cup of coconut water
  • Handful of ice

Instructions

  • Place all of the ingredients in a high-powered blender.
  • Blend the ingredients on high until the mixture is smooth.
  • Add a handful of ice to the blender and blend well.
  • Pour the smoothie mixture into a large glass and top it with sliced fruit if desired.
  • Serve and enjoy!

Servings: 1

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Edamame and Broccoli Dip

Dip fresh sliced veggies, whole-grain crackers, or pita chips in this flavorful edamame and broccoli dip!

Ingredients

  • 1 pound of shelled, cooked edamame
  • 1 pound of broccoli florets, cooked
  • 1/4 cup of plain Greek yogurt
  • 3 tablespoons of chopped onion
  • 1 tablespoon of chopped garlic
  • 1/4 teaspoon of black pepper
  • 4 tablespoons of lemon juice
  • 3 tablespoons of chopped basil
  • 2 teaspoons of all-purpose seasoning

Instructions

  • Puree edamame, broccoli, garlic, and onion in a food processor for 2 minutes.
  • Add sour cream, yogurt, basil, and pepper and blend the mixture until it's smooth and creamy.
  • Add lemon juice to taste.
  • Serve and enjoy!

Servings: 8

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Erin Coleman B.S. - Nutritional Science, R.D., L.D.

Writer at The Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on broccoli recipes.

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