Love cauliflower rice? Well, wait until you dig a fork into this stir-fry made with broccoli rice.

By Jessica Cording, MS, RD, CDN
March 08, 2018
Photo: Jessica Cording Nutrition

Cauliflower rice had its moment in the spotlight, and it still deserves a place in your kitchen. But if you fell into this food trend headfirst and are starting to get sick of cauliflower rice in everything, you're in luck. Its relative, broccoli rice, offers a still-healthy alternative with a uniquely different taste. Plus, you'll prevent some food waste from going into the trash. Chances are you usually throw out those broccoli stalks when you're chopping a bunch into florets. But you can toss them into a food processor and turn them into versatile rice. Use it to make everything from burritos and pizza crust to salads, soups, and "grain" bowls. (Related: The Upcycled Food Trend Is Rooted In Trash)

And, don't dismiss this OG veggie so fast-broccoli is a nutrient-packed powerhouse that provides vitamins A and C, calcium, potassium, and fiber. (FYI, here are some of the best calcium sources for vegans.)

Broccoli Rice Stir-Fry

Serves 2


  • 2 tablespoons avocado, sunflower, or canola oil, divided
  • 1 small yellow onion, diced
  • 1/2 pound ground turkey
  • 1 tablespoon sesame oil
  • 1 clove garlic, minced
  • 1-inch knob ginger, minced
  • 1 large or 2 small heads broccoli
  • 1 bell pepper, sliced
  • 1 to 2 tablespoons light soy sauce or gluten-free tamari


  1. To make broccoli rice, cut florets off of broccoli and set aside. Toss stalks into a food processor and pulse until it resembles rice.
  2. Heat 2 teaspoons of avocado oil in skillet. Add riced broccoli. Cook until just begins to soften. Set aside. Wipe down skillet.
  3. Heat remaining avocado oil in skillet over medium heat. Add onion and sauté until translucent; about 5 minutes. Add ginger and garlic. Sauté until fragrant; about 1 minute. Add ground turkey and cook until browned. Add broccoli florets and pepper. Cook until vegetables have softened. Add soy sauce.
  4. Add broccoli rice to skillet and toss well to coat.

Looking for variations on this dish? Make it your own by substituting another protein such as chicken or thinly sliced beef for the turkey. You can also turn this into a vegetarian dish by using tofu or tempeh.

Nutrition info: 345 calories, 9g carbs, 3g fiber, 24g total fat, 26g protein. Plus, 99 percent of your DV for vitamin C and 20 percent DV for iron.