Healthy Broccoli Fried Rice is made from riced broccoli instead of rice! One cup has 7 grams of protein and takes just 15 minutes to make! It makes a delicious low carb alternative that is gluten free, dairy free, and vegetarian friendly.
Last updated on June 4, 2020. This recipe first appeared on Instagram in partnership with Cece’s Noodle Co.
Raise your hand if you love fried rice?!
There is something about it that just makes it crave worthy. Whether you want something comforting or are feeling a little hungover (definitely been there!), fried rice hits the spot. We loved getting it on Sunday in college. It was perfect for soaking up all the alcohol we drank over the weekend.
Those days are long gone, but I can still get down on fried rice and this broccoli fried rice is a fun spin on the classic!
While I love a classic fried rice, depending on where you get it, fried rice is usually cooked in weird oils and full of MSG. It can also a carbohydrate bomb. I love carbs and believe they are so important, especially for active people, but they can quickly add up in dishes like fried rice.
This broccoli fried rice is a great healthy alternative! I subbed out the typical white rice and used riced broccoli – it ups the veggies and adds some fiber, potassium, vitamin K & C, and other vitamins and minerals.
It’s a great low carb option and the broccoli absorbs the flavors so well – you won’t even know you are eating broccoli! I find this holds up better than your typical cauliflower rice too.
The first time I made this it was a huge hit. Michael and I ate the whole bowl in one sitting. I made it again for my parents and they loved it too. And that’s coming from my mom who loves take-out fried rice.
How to make riced broccoli
If you are asking yourself, what is broccoli rice, let me break it down for you. I’m sure you have heard of cauliflower rice, and broccoli rice is the same thing, except using broccoli. While you can buy riced broccoli in the store (what I usually do to be honest), it is really easy to make at home.
First, cut you broccoli into 1 inch pieces making sure they are all about the same size. You can use the stems and the florets. The stems will be a little hardier, but both work.
Add them to a food processor or high speed blender and pulse a few times until a rice consistency is reached. Be careful not to fill the food processor too high and not to over pulse or you will get broccoli mush.
You can also use a box grater and grate if you don’t have a food processor. You guys know I am always trying to add more veggies and this broccoli rice makes it so easy!
Fresh vs frozen riced broccoli
I prefer using fresh broccoli rice as sometimes frozen can give off a little too much excess moisture. But if you only have frozen, it will work!
How to make broccoli fried rice
One pan and 15 minutes from start to finish, this broccoli fried rice is loaded with veggies and makes an easy and quick side dish. Each cup has 7 grams of protein and only 5 grams of fat!
Here is what you need:
- riced broccoli
- red onion
- carrots
- frozen peas
- frozen corn
- mushrooms
- eggs
- coconut aminos
- sesame oil
- fish sauce
- fresh ginger
- fresh garlic
- lime juice
- hot sauce
- lime juice
- oil
- salt and pepper
First, heat up a large wok or sauté pan over medium-low heat, add the oil, and let it get hot. Add onion and carrots and sauté for 1-2 minutes until softened. Next add the ginger and garlic and saute for another minute.
Then add the riced broccoli, peas, corn, 2 tablespoons of coconut aminos, sesame oil, and fish sauce and cook for 3-4 minutes. Add the mushrooms and cook for another minute.
Next push the veggies to the side and create a hole in the middle of the pan. Add more oil if need. Add the eggs and scramble for 1-2 minutes. Mix back into the veggie mixture. Then add the remaining coconut aminos, hot sauce, and lime juice and that’s it!
I like to top it with some green onions, cilantro, and sesame seeds.
Substitutions for broccoli fried rice
This recipe is super customizable to fit your taste preferences and needs. Here are a few options:
- rice – use cooked white rice or cauliflower rice instead of broccoli rice. White rice will no longer make it low carb, but we are huge fans of white rice in our house and I love switching it up at times. You could also use half broccoli rice and half white rice. I suggest using leftover cooked white rice as it will yield the best results.
- chicken, beef, or pork – feel free to up the protein and add chicken, beef, or pork. I suggest cooking it first, setting it aside, and then follow the directions as written. Then add back in after the eggs cook and let it warm through.
- veggies – any veggies you have on hand will work! The more the merrier.
- fish sauce – if you don’t have fish sauce, it isn’t completely necessary. I prefer using it because it adds a nice saltiness and umami flavor, but if you don’t have it you can skip it. Leave it out if vegetarian.
- soy sauce – I always use coconut aminos, but gluten free soy sauce, tamari, or regular soy sauce will work.
What to serve with broccoli fried rice
Broccoli fried rice makes a great side dish for any meal. It is also great for meal prep to have on hand throughout the week. Here are a few suggestions for serving:
- with any protein (fish, chicken, beef, or pork) and veggie for a complete meal
- alongside eggs and veggies for breakfast
- as a side for chicken and broccoli
More healthy side dish recipes
Broccoli Fried Rice
ingredients
- 1/2 tablespoon avocado oil
- 1 cup diced red onion (100 grams)
- 2 medium carrots, diced (1 cup/100 grams)
- 2 cloves garlic, minced
- 1 inch fresh ginger, minced
- 3 3/4-4 cups riced broccoli (I used a container of Cece's Noodle Co.)
- 3/4 cup frozen peas
- 3/4 cup frozen sweet yellow corn
- 3 tablespoons coconut aminos (divided)
- 1/2 tablespoon sesame oil
- 1 teaspoon fish sauce (leave out if vegetarian)
- 8 medium mushrooms, sliced (120 grams)
- 2 large eggs, whisked
- 1-2 tablespoons lime juice
- 1/2 tablespoon hot sauce
- salt and pepper, to taste
- optional toppings: cilantro, green onion, sesame seeds...
instructions
- In a large non stick sauté pan over medium heat, add avocado oil and let it get hot, about one minute. Add onion and carrots and cook for about 1 minute, stirring around. Add minced garlic and ginger and cook for another minute until fragrant.
- Add riced broccoli, peas, corn, 2 tablespoons coconut amino, sesame oil, and fish sauce and cook for 3-4 minutes, stirring occasionally. Add sliced mushrooms and cook for another minute.
- Push ingredients to the side of the pan creating a hole in the middle of the pan. Add whisked eggs and scramble until cooked through. Mix into the veggie mixture. Add remaining 1 tablespoon coconut aminos, hot sauce, and lime juice and mix to combine until warmed through.
- Top with optional toppings and enjoy!
nutrition
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Dad says
Looks good
Kelly says
Thanks dad!
Dan says
Love it
Kelly says
Glad you enjoyed!