50 Healthy & Delicious Broccoli Recipes for the Whole Family

The Ultimate Guide to Healthy and Delicious Broccoli Recipes

Broccoli is one of the healthiest vegetables you can eat. Part of the cruciferous vegetable family, it is rich in vitamins, minerals, fiber and antioxidants. Research shows broccoli may help reduce risk of chronic diseases like cancer, heart disease and diabetes. Fortunately, there are endless tasty ways to enjoy broccoli. Read on for a roundup of nutritious and flavorful broccoli recipes the whole family will love.

Broccoli Nutrition Facts

Some key nutrients found in 1 cup raw broccoli (91g) include:

• Calories: 31
• Fiber: 2.4g
• Vitamin C: 135% DV
• Vitamin K: 116% DV
• Folate: 14% DV
• Manganese: 10% DV
• Potassium: 8% DV

Broccoli also contains glucosinolates, a sulfur-containing compound with potent antioxidant and anti-inflammatory benefits.

Health Benefits of Broccoli

Some research-backed ways broccoli may boost your health:

• May lower risk of certain cancers like prostate, colon, breast and lung cancer.
• Rich in antioxidants that reduce oxidative stress and inflammation.
• Packed with vitamin C to support immune health.
• High fiber content promotes healthy gut bacteria and digestion.
• Nutrients like B-vitamins, iron, and potassium promote heart health.
• Sulforaphane may balance blood sugar and protect brain function.

Tips for Cooking Broccoli

To maximize nutrition and flavor in broccoli:

• Steam lightly to retain antioxidants and vitamin C.
• Roast broccoli to bring out its sweet, nutty flavor.
• Saute with healthy fats like olive oil to absorb fat-soluble nutrients.
• Avoid overcooking which can cause water loss and make it mushy.
• Store trimmed broccoli florets in airtight container for up to 5 days.

Simple 5-Ingredient Broccoli Recipes

Roasted Broccoli with Garlic

Ingredients:

• 1 head broccoli, cut into florets
• 3 Tbsp olive oil
• 3 cloves garlic, minced
• 1/4 tsp salt
• 1/4 tsp pepper

Instructions:

1. Preheat oven to 400F.
2. On a baking sheet, toss broccoli florets with olive oil, garlic, salt and pepper.
3. Roast for 15 minutes until tender and browned.

Broccoli Cheese Soup

Ingredients:

• 1 head broccoli, chopped
• 1 medium onion, diced
• 3 cups vegetable broth
• 2 cups milk
• 1 cup shredded cheddar cheese

Instructions:

1. Simmer broccoli and onion in broth for 10 minutes.
2. Remove from heat and puree with immersion blender.
3. Return to stove, stir in milk and simmer 5 more minutes.
4. Add cheese and stir until melted.

Lemon Garlic Broccoli Pasta

Ingredients:

• 12 oz whole wheat pasta
• 3 cups broccoli florets
• 3 Tbsp olive oil
• 3 garlic cloves, minced
• 1 lemon, zested and juiced

Instructions:

1. Cook pasta according to package directions.
2. In a pan, saute broccoli with oil and garlic 2-3 minutes.
3. Toss in cooked pasta, lemon zest and juice.

Broccoli Fried Rice

Ingredients:

• 2 eggs, scrambled
• 1 Tbsp oil
• 2 cups broccoli, chopped
• 3 cups cooked rice
• 2 Tbsp low sodium soy sauce

Instructions:

1. Scramble eggs in a skillet over medium heat.
2. Remove eggs and stir fry broccoli in same skillet 2-3 minutes.
3. Add rice and soy sauce, stir well until heated through.
4. Mix in scrambled eggs and serve.

Broccoli Cheddar Quiche

Ingredients:

• 1 refrigerated pie crust
• 1 cup broccoli florets, chopped
• 1/2 cup diced onion
• 1 cup shredded cheddar cheese
• 3 eggs, beaten
• 1 cup milk

Instructions:

1. Pre-bake empty pie crust at 425F for 10 minutes.
2. Add broccoli, onion and cheese on crust.
3. Whisk eggs and milk, pour over top.
4. Bake at 350F for 40 minutes until set.

10 More Healthy and Creative Broccoli Recipes

1. Broccoli Crunch Salad

This protein-rich broccoli salad with bacon, nuts, raisins and apple cider vinaigrette makes a filling lunch or light dinner.

2. Broccoli Cheeseburger Casserole

All the flavors of a juicy cheeseburger in a family-friendly broccoli topped casserole.

3. Cheesy Broccoli Calzones

Broccoli, cheese and seasonings stuffed into golden baked calzones for a fun Italian-inspired meal.

4. Broccoli & Chicken Stir Fry

For a quick weeknight dinner, stir fry chicken, broccoli and peppers in a savory Asian sauce over rice.

5. Cheesy Broccoli Rice Casserole

Creamy, cheesy and packed with protein, this broccoli rice casserole is comfort food made healthy.

6. Broccoli & Apple Salad

Toss broccoli florets, sliced apple, dried cranberries and feta cheese with a sweet cider dressing for this antioxidant-rich salad.

7. Broccoli Quinoa Casserole

Bake broccoli and quinoa in a creamy cheese sauce for a vegetarian entree with 18g protein per serving.

8. Broccoli & Tofu Stir Fry

Marinated tofu and broccoli florets are quickly stir fried with Asian seasonings and served over brown rice.

9. Vegan Broccoli & Potato Soup

Puree broccoli, potatoes and onions in creamy almond milk with garlic and herbs for an easy, dairy-free soup.

10. Broccoli Pizza Crust

Make a healthier pizza by swapping the crust for thinly sliced steamed broccoli topped with sauce and cheese then baked.

5 Delicious Broccoli Recipes for Kids

Getting kids to eat their veggies, especially broccoli, can be tricky. Here are nutrient-packed broccoli dishes even picky eaters will gobble up:

1. Cheesy Broccoli Tots

Shredded broccoli gets mixed into baked tater tot lookalikes kids love served with marinara sauce for dipping.

2. Broccoli & Chicken Quesadillas

Stuffed with melty cheese, broccoli and chicken, these handheld quesadillas make an easy after school snack.

3. Broccoli Cheddar Soup

Kids can't resist this creamy, cheesy broccoli soup - an easy way to pack in vitamins hidden in their favorite flavors.

4. Broccoli Mac & Cheese

Add some green to classic comfort food mac & cheese by mixing in bite-sized broccoli florets.

5. Broccoli Parmesan Crisps

Breaded broccoli baked with Parmesan makes crunchy, addictive crackers kids will devour as an alternative to potato chips.

5 Broccoli Recipes for Weight Loss

With only 30 calories per cup, broccoli is a slimming superfood. Enjoy it in these low calorie broccoli recipes:

1. Broccoli Tofu Salad

Fresh and light, this salad is made with broccoli, baked tofu, apple, craisins and red onion with a lemon vinaigrette.

2. Broccoli Fried "Rice"

Riced cauliflower stands in for white rice in this lighter take on fried rice with broccoli, eggs, peas and soy sauce.

3. Creamy Broccoli Soup

Blending broccoli with sauteed onion and garlic makes a low cal, high fiber soup base to mix with your milk and cream of choice.

4. Broccoli & Egg Scramble

Whip up this fast and easy breakfast scramble with eggs, broccoli, cherry tomatoes, garlic and a sprinkle of cheese.

5. Air Fryer Broccoli Tots

Crisp up broccoli florets in an air fryer with whole wheat panko breadcrumbs and Parmesan for a healthy, hot snack or side.

5 Vegan Broccoli Recipe Ideas

vegans can still enjoy the health perks of broccoli with these delicious plant-based recipes:

1. Garlic Broccoli Stir Fry

Saute broccoli florets in toasted sesame oil and garlic then season with tamari and ginger for an easy vegan dinner.

2. Roasted Broccoli & Chickpeas

Toss broccoli, chickpeas and red onion with olive oil, cumin and paprika then roast until perfectly crispy and caramelized.

3. Vegan Broccoli Cheese Sauce

Blend soaked raw cashews with sauted onion, garlic and carrots into a dairy-free, creamy cheese-like sauce for broccoli.

4. Massaged Kale & Broccoli Salad

"Massage" kale with lemon juice to soften it then toss with broccoli, dried cranberries, sunflower seeds and dressing.

5. Vegan Broccoli Quiche

A chickpea flour crust is filled with broccoli, mushrooms, carrots and tofu scrambled in nutritional yeast for a protein-packed, eggless quiche.

5 Paleo Broccoli Recipes

As a fresh, natural vegetable, broccoli fits right into the paleo diet. Enjoy it paleo-style in these recipes:

1. Broccoli Beef Stir Fry

Stir fry beef, broccoli, carrots, onion and garlic with coconut aminos, ginger and sesame oil serve over cauli-rice.

2. Broccoli & Bacon Salad

Crisp bacon, broccoli, grapes, dried cranberries and roasted almond slices create a tasty keto-friendly salad.

3. Broccoli & Chicken Casserole

Bake chicken, broccoli, cauliflower rice and dairy-free cheese sauce topped with bacon breadcrumbs for a creamy, comfort food casserole.

4. Broccoli & Mushroom Frittata

Whip up this simple baked egg dish with broccoli, cremini mushrooms, onions, spinach and avocado.

5. Broccoli Steak Fries

Top baked broccoli florets with avocado oil, garlic powder and pink salt for oven-baked "fries" as a starchy side substitute.

5 Keto Broccoli Recipes

With only 5g net carbs per cup, broccoli can be enjoyed freely on a ketogenic diet. Make it keto by preparing it with fats like butter or bacon.

1. Broccoli Cheese Bites

Mix riced broccoli with cream cheese, egg, cheddar and bacon then bake into mini broccoli-cheese muffins.

2. Broccoli Slaw

Shred raw broccoli stem into a slaw with bagged broccoli slaw mix then toss in a creamy, tangy dressing.

3. Broccoli Casserole

Combine steamed broccoli with heavy cream, butter, cheese and crushed pork rinds then bake for a decadent casserole.

4. Broccoli Fried Rice

Saute riced cauliflower, eggs, broccoli and soy sauce in sesame oil for an easy keto dinner.

5. Broccoli & Sausage Soup

Simmer broccoli, Italian sausage and heavy cream into a thick, hearty soup perfect for low carb diets.

5 Low Carb Broccoli Recipes

With minimal carbs and high antioxidant content, broccoli is perfect for low carb, high veggie diets. Enjoy it low carb style in these recipes:

1. Broccoli Cheddar Soup

Puree fresh broccoli with sauted onion into a thick soup base then stir in cream and cheddar cheese.

2. Broccoli Breadsticks

Mix shredded raw broccoli into dough make with almond flour then shape, bake and top with Parmesan for crunchy breadsticks.

3. Broccoli Tuna Melts

Top open-faced toasted English muffins with tuna salad, broccoli florets and melted Swiss cheese.

4. Cheesy Broccoli Bites

Roll broccoli florets, bacon and Colby Jack cheese in dough then bake into poppable low carb appetizers.

5. Broccoli Frittata

Bake eggs mixed with broccoli, spinach, onion, tomatoes and garlic into a crustless mini broccoli-veggie quiche.

5 Easy Broccoli Side Dishes

Since broccoli pairs well with almost any meat or cuisine, it makes a great quick veggie side dish. Simple broccoli sides to try:

1. Lemon Pepper Broccoli

Toss fresh steamed broccoli with olive oil, lemon juice and lemon pepper seasoning.

2. Cheesy Broccoli Gratin

Top baked broccoli with toasted breadcrumbs and melting cheddar and Parmesan cheese.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.