12 Tasty, Nutritious Alternatives to Broccoli You Should Try

Alternatives to Broccoli - Equally Nutritious and Delicious Substitutes

With its crunchy texture and mildly sweet, earthy flavor, broccoli is a popular vegetable enjoyed around the world. But some people can't stand its taste or have difficulty digesting it. Fortunately, many nutritious alternatives provide a similar nutritional profile without the same taste and stomach issues.

Why Look for Broccoli Alternatives?

There are a few reasons why you may want to swap out broccoli for something else:

• You or family members don't enjoy the strong flavor.
• It causes bloating, gas, or other digestion problems.
• You want more variety in vegetables.
• It’s not currently in season in your area.
• Trying to limit consumption of goitrogenic foods.

The good news is that broccoli is not the only vegetable with amazing health benefits. Many alternatives provide similar nutrients and health effects without the same taste and digestion issues.

Top Nutrient-Packed Broccoli Substitutes

Here are 12 of the best broccoli alternatives to consider:

1. Cauliflower

Cauliflower is an extremely versatile substitute for broccoli. With its mild flavor and texture, cauliflower can be used in any recipe that calls for broccoli. It contains many of the same beneficial nutrients as broccoli, though in different amounts. Cauliflower provides vitamin C, vitamin K, folate, potassium, and fiber. It’s also packed with cancer-fighting compounds like sulforaphane and indoles.

2. Kale

All leafy greens make great broccoli replacements, especially nutrient-dense kale. It contains high levels of vitamins A, C, and K. Kale also provides glucosinolates, the compounds that give cruciferous veggies their signature cancer-fighting abilities. Use raw kale in salads or cook it into soups and sides in place of broccoli.

3. Brussels Sprouts

This mini cabbage cousin has a milder flavor than broccoli. Brussels sprouts contain vitamins C and K, folate, potassium, antioxidants, and the same anticancer compounds found in broccoli. Roasting or sautéing brussels sprouts brings out their sweetness.

4. Asparagus

Delicate, tender asparagus can be used as a replacement for broccoli in many recipes. It provides nutrients like vitamins A, C, E, K, and B6, plus antioxidants and fiber. Asparagus has a unique flavor with grassy and nutty notes. Its thinner stalks cook quicker than broccoli.

5. Snap Peas

For a more mild, sweet substitute, try swapping sugar snap peas for broccoli. They have a satisfying crunch and contain vitamin C, provitamin A, magnesium, potassium, fiber, and lutein. Snap peas work great raw in salads and slaws or quickly sautéed as a side.

6. Spinach

Popeye’s favorite veggie is loaded with nutrition, including vitamins A, C, and K, magnesium, iron, and folate. The milder taste of spinach makes it suitable for any dish that features broccoli. Use baby spinach raw in salads and sandwiches or cook mature spinach as a side or mixed into casseroles, pasta, and soups.

7. Green Beans

Green beans pack a healthy dose of vitamins C and K, plus skin-protecting carotenoids like beta-carotene. Their versatility makes them an easy broccoli substitute in many recipes. Try them roasted, steamed, sautéed, or raw with dips. Just reduce cooking time compared to broccoli due to their quicker cooking nature.

8. Bok Choy

This crunchy cruciferous veggie makes a great Eastern-inspired swap for broccoli. Bok choy provides glucosinolates along with vitamins C, A, and K. It has a mild, slightly sweet flavor. Use raw baby bok choy in slaws and salads or cook mature bok choy in stir-fries or broth-based soups.

9. Carrots

For a vibrant orange substitute, use sliced or chopped carrots in lieu of broccoli. Known for their eye-protecting beta-carotene, carrots also provide vitamin K, potassium, fiber and the antioxidant nutrient falcarinol. Raw or cooked carrots pair well with dips and dressings.

10. Bell Peppers

Crunchy, sweet bell peppers are an excellent low calorie broccoli alternative. Red, orange, yellow, and green varieties all pack in vitamin C, beta-carotene, folate, and antioxidants. Use raw pepper strips with dips or cook them into omelets, stir-fries, pasta, and more.

11. Green Cabbage

Raw or cooked green cabbage works wonderfully as a broccoli substitute. It contains vitamins C and K along with cancer-blocking compounds like sulforaphane and indoles. Cabbage’s slightly peppery taste pairs well with rich or creamy flavors. Use it shredded raw or braised, roasted, or sautéed.

12. Turnips

Turnips have a unique, slightly bitter but earthy sweet flavor. They provide vitamin C, potassium, calcium, folate, and fiber. Turnip roots can be grated raw onto salads or roasted just like broccoli. The leafy green tops are edible too.

Key Nutrients in Broccoli and Vegetable Substitutes

When substituting vegetables for broccoli, consider nutrients in addition to flavors and textures.

Vitamin C

Many broccoli alternatives like red bell peppers, Brussels sprouts, cauliflower, and cabbage provide even higher levels of immune-boosting vitamin C. Others like kale and spinach offer a decent amount as well.

Vitamin K

Important for blood clotting, vitamin K is amply found in leafy greens like kale and spinach. It’s also present in good levels in Brussels sprouts, cabbage, and asparagus.

Folate

For this essential B vitamin, look to Brussels sprouts, asparagus, snap peas, bell peppers, and spinach as substitutes providing comparable amounts to broccoli.

Fiber

To match broccoli’s fiber content, opt for cooked greens like kale, spinach, and bok choy or raw carrots, snap peas, bell peppers, and turnips.

Potassium

Foods like Brussels sprouts, carrots, spinach, and sweet potatoes offer just as much or higher potassium levels than broccoli.

Antioxidants

Virtually all non-starchy vegetables are packed with antioxidants. Particularly high options include red and yellow bell peppers, carrots, spinach, and kale.

Glucosinolates

For cancer-blocking compounds like sulforaphane and indoles, cruciferous vegetables like kale, cabbage, bok choy, and Brussels sprouts are great choices.

Tips for Cooking Broccoli Substitutes

When swapping in vegetable alternatives for broccoli, keep these cooking tips in mind:

• Reduce cooking time for quicker-cooking veggies like asparagus, green beans, and snap peas.
• Add tender vegetables like spinach and bok choy at the very end to lightly wilt.
• Roast firmer vegetables like cauliflower, carrots, and Brussels sprouts to bring out sweetness.
• Blanch tougher greens like kale before adding to recipes.
• Toss water-rich veggies like cucumbers and bell peppers with salt to draw out moisture.
• Saute denser roots like turnips in broth instead of oil for flavor.

Health Benefits of Broccoli Versus Potential Substitutes

Broccoli is touted for its many health benefits. How do possible replacements stack up?

Cancer Prevention

Cruciferous vegetables like kale, cabbage, Brussels sprouts, and bok choy contain the same cancer-blocking compounds as broccoli. Red and orange veggies also offer cancer protection.

Heart Health

The fiber, vitamin K, potassium, and antioxidant content of nearly all non-starchy vegetables support cardiovascular health just like broccoli does.

Digestion

Leafy greens, asparagus, carrots, and other broccoli swaps provide the same mix of insoluble and soluble fiber that improves digestion and gut health.

Immunity

With their high concentration of antioxidants and vitamin C, bell peppers and dark leafy greens like spinach may offer even greater immune-boosting benefits than broccoli.

Diabetes Management

Non-starchy vegetables help manage diabetes due to their low glycemic load. Spinach, kale, cabbage, celery, carrots, and zucchini are great choices.

Recipes Swapping Alternatives for Broccoli

Many recipes can be easily adapted to replace broccoli with more preferred flavors. Try these tasty options:

Kale Pesto Pasta

Transform traditional broccoli pesto pasta to a kale pesto full of hearty leafy greens.

Cauliflower Rice Stir Fry

For a low carb option, use riced cauliflower instead of white rice with classic stir fry vegetables.

Asparagus Cheese Quiche

Lighten up a crustless broccoli quiche by swapping in fresh tender asparagus spears.

Brussels Sprouts Fried Rice

Roasted Brussels sprouts give a crunchy texture and nutty flavor to vegetarian fried rice.

Carrot Soup

For a creamy, vibrant soup, puree roasted carrots with onions, garlic, and spices.

Pepper Mac and Cheese

Add crunchy bell peppers to a classic macaroni and cheese recipe in place of broccoli.

The Bottom Line

With its impressive nutrient profile, broccoli is often considered a superfood. But it’s not for everyone. Plenty of other vegetables can provide the same important vitamins, minerals, antioxidants, and helpful plant compounds. Leafy greens like kale and spinach, crunchy veggies like snap peas and bell peppers, and cruciferous options like Brussels sprouts and bok choy all make great broccoli alternatives. Experiment to find new vegetable favorites with flavors and textures you enjoy!

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.