This Broccoli Rice is a favorite easy side dish—or vegetarian main dish. It’s loaded with fiber, but has the yummiest garlicky flavor. You can easily serve it as a baby food, too.
I love having easy recipes like this Broccoli Rice that turn basic ingredients into flavorful side dishes. And I especially love how easy this is to adapt for a baby, whether they’re eating Stage 3 baby foods, finger foods, or baby-led weaning foods. This healthy broccoli recipe has subtle garlic flavor, fiber from brown rice, and all of the nutrition you expect from broccoli. It also boasts a surprising amount of vegetarian protein, as an added bonus.
You can make this as a side dish for your favorite chicken recipe for kids, or try it with Salmon Nuggets or Italian Chicken Cutlets. Or just go with it as an easy vegetarian meal for kids.
Anyway you do it, it’s fast, yummy, and nutritious. And we like checking all of those boxes!
(You may also like Cheesy Rice, Broccoli Fritters, and Broccoli Tots.)
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Ingredients You Need
Here’s a look at the ingredients you need to have on hand to make Broccoli Rice so you know what to pick up from the store or have ready.
- Broccoli: Use fresh broccoli in this recipe, either a head or precut florets.
- Olive oil: I like to use extra virgin olive oil in my kitchen, so that’s what I use here along with butter to cook and flavor the broccoli.
- Butter: I use unsalted butter in my cooking so I can control the salt levels. This works fine with salted butter, too though if that’s what you have on hand.
- Garlic: I like to add minced garlic to the broccoli rice to add flavor. You can mince it from fresh cloves or use jarred minced garlic.
- Brown rice: At the end of cooking the broccoli, we stir in rice. I like to use brown rice for the nutty flavor and fiber, but you can trade in another type of rice if you prefer.
Step-by-Step Instructions
Here’s a preview of how to make this Broccoli Rice so you know what to expect from the process. Scroll down to the end of this post for the full information, including the amounts and the timing.
Step 1. Add the broccoli to a food processor. Pulse to grind into a minced broccoli texture.
Step 2. Warm the olive oil and butter in a skillet over medium heat. Add the garlic and cook until fragrant.
Step 3. Add the broccoli and cook until the broccoli is bright green and softened.
Step 4. Stir in the rice and warm through for about a minute. Season to taste.
Frequently Asked Questions
Since we grind the broccoli up in a food processor, this recipe works best with fresh broccoli.
Start with broccoli florets, then chop them, then finely mince them until they are a very fine texture.
Stir in shredded cheese or mashed avocado to help the broccoli rice bind together and become more sticky, which will make it less messy.
How to Store
Store leftover broccoli rice in an airtight container in the refrigerator for up to 5 days. Warm through to serve.
You can also freeze the broccoli rice by placing it into a freezer bag and pressing flat to remove the air. Then transfer to a large heat-safe bowl and warm on the defrost setting in the microwave or in 30 second increments until warmed through.
Best Tips for Success
- To make this a little less messy for a baby or toddler, mash ripe avocado and stir it into their portion. It will stick together more easily that way.
- Try my Cheesy Broccoli Rice for a version with cheese.
- Use cauliflower rice in place of the broccoli to vary the idea.
- Add diced chicken, peas, or white beans to add more protein if desired.
I’d love to hear your feedback on this recipe, so please comment below to share!
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Add the broccoli to a food processor. Pulse to grind into a minced broccoli texture.
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Warm the olive oil and butter in a skillet over medium heat. Add the garlic and cook for 1-2 minutes, or until fragrant. Add the broccoli and cook for 4-6 minutes, stirring often, or until the broccoli is bright green and softened.
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Stir in the rice and warm through for about a minute.
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Season to taste with salt, pepper, and or Parmesan as desired.
- Store leftovers in an airtight container in the refrigerator for up to 5 days. Warm through to serve.
- To make this a little less messy for a baby or toddler, mash ripe avocado and stir it into their portion. It will stick together more easily that way.
- Try my Cheesy Broccoli Rice for a version with cheese.
- Use cauliflower rice in place of the broccoli to vary the idea.
- Add diced chicken, peas, or white beans to add more protein if desired.
Calories: 228kcal, Carbohydrates: 29g, Protein: 5g, Fat: 11g, Saturated Fat: 3g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 6g, Trans Fat: 0.1g, Cholesterol: 8mg, Sodium: 32mg, Potassium: 369mg, Fiber: 4g, Sugar: 2g, Vitamin A: 654IU, Vitamin C: 81mg, Calcium: 55mg, Iron: 1mg