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As versatile as cauliflower rice is, sometimes you just want something different. Enter broccoli rice! It's a super easy side dish to make and just as versatile. Paleo, Whole30, and AIP friendly
You ever get into a food rut, where you eat the same things over and over again? That's where I was with cauliflower rice.
I know that I can tolerate real rice, but whether it's brown or white it spikes my blood sugar super high and I really hate the feeling of needing to nap and the sugar cravings that come from that.
So any time I made a dish that called for rice, I'd just substitute it with cauliflower rice (After all, I do love my Coconut Cauliflower Rice dish!)
Enter the food rut though. Having some sort of saucy chicken – serve it over cauliflower rice! Eating a grain bowl – replace the grain with cauliflower rice! (Example, this AIP gyro bowl). Eating some sort of Asian dish? Well, you get the idea.
Cauliflower rice was everywhere.
So instead I learned to make BROCCOLI rice.
Just as good – just different. And lower carb than rice as well, so my blood sugar is just as happy 🙂
How to make broccoli rice (using a food processor)
Making the broccoli rice is really easy, especially if you have a food processor. It is possible to make with a blender as well as a box grater (see below), but I highly recommend the food processor for the easiest method.
The basic idea is that you'll want to use whatever method to finely chop the broccoli into really small pieces, resembling grains of rice.
Note: You can also use the stalks of the broccoli in this as well, you'll just want to peel the tough outer layer first if doing so.
Step 1: Chop the fresh broccoli up into florets that will fit down the chute of your food processor. If using the stalks, peel the outer layers off using a peeler.
Step 2: Put the shredder blade in your food processor. (This is my favorite way, but you can also just use the S-blade as well. If you do this you'll need to make sure you aren't turning the broccoli into broccoli puree though. Best to do in batches!)
Step 3: With the food processor running, send a handful of broccoli down the chute, replace the chute plunger thing (yes, I know there is a name for this but I have NO idea what that might be!) and push down. This will create the “rice.”
The rice:
Step 4: Heat some oil (I use avocado oil) in a pan over medium heat. If desired, add a clove or two of minced garlic and saute for a minute until fragrant. Then add the broccoli rice to the pan. Add a pinch of sea salt and cook, stirring occasionally, for about 5 minutes. This step not only makes the rice warm but also removes a lot of the in-your-face taste of raw broccoli.
Other ways to make the broccoli rice
You can alternatively use a blender – you just need to be careful not to let the broccoli sit near the blade for too long or else it'll turn to mush/a puree. This is best done in small batches and by scraping down the sides often.
You can also use a box grater and grate the broccoli – for this, I'd advise using an entire head of broccoli and not cutting it. This will give you a bigger hold on the broccoli in which to grate – trying to grate small florets sounds like a nightmare and a knuckle cut waiting to happen!
And finally, you could just chop the broccoli up into really small little pieces if you don't have any of this equipment. This will definitely take the longest, but it's possible.
Serving the broccoli rice
At this point, you can just serve it as a side dish just as is (a great option if using a saucy protein that has a lot of flavors) or you can add some other flavorings to it as well.
Examples of this might be:
- coconut milk (just like the Coconut cauliflower rice!)
- chopped dried apricots, sliced tigernuts (for AIP) or sliced nuts, raisins, and a pinch of cinnamon for a Moroccan vibe
- chopped cooked bacon and cooked sliced shallots
- a dash of coconut aminos, some minced or grated fresh ginger (or dried ginger), and some diced pineapple for an Asian vibe
- with just a squeeze of fresh lemon juice
- with a squeeze of fresh lime juice and chopped cilantro for a Mexican vibe
Meal prepping and freezing broccoli rice
This broccoli rice stores pretty well in the fridge for up to 5 days. You can reheat it quickly in the microwave (about a minute) or on the stove.
It also freezes really well! I recommend if you're going to just want it for yourself to measure it out into about 1 cup-sized serving amounts and then putting them into a freezer-safe container or bag. Store in the freezer for up to 3 months and then thaw either in the fridge overnight or quickly thaw and cook in the microwave.
More easy Paleo and AIP side dishes
- Coconut Cauliflower Rice (Paleo, Whole30, AIP)
- Broccoli Power Salad (Paleo, Whole30, AIP)
- Bacon Mac and Cheese (Paleo, AIP)
- Braised Rainbow Chard (Paleo, Whole30, AIP-modifications)
More Helpful AIP & Paleo Resources in the Freebie Library
If you find this recipe helpful, you may really enjoy the resources in my Paleo & AIP Freebie Library! There's a “dump” freezer meal plan, a list of AIP-compliant breakfast toppings, and so much more. Plus, you'll get even more ideas sent to your inbox! Get the password here.
Broccoli Rice “Recipe“
If you make this broccoli rice I'd love to hear how it turned out! Either comment below or share a pic on Instagram and tag me @thrivingautoimmune!
Broccoli Rice
Ingredients
- 1 head fresh Broccoli (or 4 cups florets)
- 1 tbsp Avocado Oil, Coconut Oil, or Olive Oil
- 2 cloves Garlic (minced)
- 1/2 tsp Sea Salt
Instructions
- Chop the fresh broccoli up into florets that will fit down the chute of your food processor. If using the stalks, peel the outer layers off using a peeler.
- Put the shredder blade in your food processor. (This is my favorite way, but you can also just use the S-blade as well. If you do this you'll need to make sure you aren't turning the broccoli into broccoli puree though. Best to do in batches!)
- With the food processor running, send a handful of broccoli down the chute, replace the chute plunger thing (yes, I know there is a name for this but I have NO idea what that might be!) and push down. This will create the "rice."
- Heat some oil (I use avocado oil) in a pan over medium heat. If desired, add a clove or two of minced garlic and saute for a minute until fragrant. Then add the broccoli rice to the pan. Add a pinch of sea salt and cook, stirring occasionally, for about 5 minutes. This step not only makes the rice warm but also removes a lot of the in-your-face taste of raw broccoli. Serve!
Nutrition
