Are you searching for a healthy, delicious, and incredibly versatile side dish that everyone will rave about? Look no further than this fantastic Roasted Broccoli Rice! Whether you start with a convenient package of frozen riced broccoli from your local grocery store’s freezer aisle or opt for freshly prepared florets, this recipe promises the same amazing results and delightful flavor that will quickly become a staple in your kitchen.

Inspired by the overwhelming success of our Roasted Cauliflower Rice, we applied the same simple yet effective roasting technique to broccoli, and the outcome is nothing short of spectacular. This dish transforms humble broccoli into a light, fluffy, and satisfying “rice” with irresistible crispy edges, making it a perfect addition to any meal plan.

You’ll find yourself craving this flavorful side, regardless of whether you’re following a low-carb, gluten-free, or simply a healthy eating lifestyle. The beauty of this recipe lies in its simplicity and adaptability, allowing you to achieve culinary excellence with minimal effort.

The flexibility to use either fresh or frozen riced broccoli is a game-changer. With the increasing availability of high-quality frozen riced vegetables, healthy cooking has become more accessible and convenient than ever before. Recipes like this one, and our popular 4-ingredient broccoli muffins, are now a breeze to whip up, even on the busiest weeknights.

Feeling adventurous? You can easily substitute broccoli for cauliflower in many of our other Frozen Cauliflower Rice Recipes, opening up a world of new culinary possibilities. We’re truly excited about how simple it is to incorporate more vegetables into your diet with these convenient options!

Why Choose Roasted Broccoli Rice?

Broccoli rice offers a fantastic, nutrient-dense alternative to traditional grain-based rice. It’s naturally low in carbohydrates, making it an excellent choice for keto and paleo diets, and completely gluten-free. Beyond its dietary benefits, broccoli is a powerhouse of vitamins (especially C and K), fiber, and antioxidants, contributing to overall well-being. Roasting brings out broccoli’s natural sweetness and provides a delightful texture that steaming or boiling simply can’t match.

How to Rice Fresh Broccoli for the Best Texture

If you prefer to make your own broccoli rice from fresh broccoli, the process is straightforward and rewarding. Here’s how to do it:

1. Preparation: Begin by thoroughly washing and drying two medium-sized heads of broccoli. Ensure they are as dry as possible to prevent a mushy texture when ricing.
2. Sectioning: Cut the florets from the thick stalks. Don’t discard the stalks; they are just as nutritious! Trim any tough outer skin from the stalks and cut them into smaller, more manageable pieces.
3. Food Processor Magic: Place the broccoli florets and chopped stalks into a food processor. Work in batches if necessary to avoid overcrowding, which can lead to uneven ricing.
4. Pulsing: Pulse the food processor several times, typically 10-15 short pulses, until the broccoli breaks down into small, rice-like granules. Be careful not to over-process, or you’ll end up with a paste rather than rice. Aim for a texture similar to couscous or quinoa.
5. Consistency Check: After each batch, check the consistency. If some pieces are still too large, remove the finely riced broccoli and pulse the larger pieces again.

Since you’re already getting out the food processor, it’s a great opportunity to make extra broccoli rice to freeze for future meals. There’s no blanching required, making it incredibly easy! For detailed step-by-step instructions and a helpful video, check out our comprehensive guide on How to Rice Broccoli and Freeze It.

Working with Frozen Riced Broccoli: Convenience at Its Best

We absolutely adore the convenience that frozen riced broccoli brings to this recipe without compromising on taste or quality! Whether you’ve prepared a batch of riced broccoli yourself and frozen it, or picked up a bag from the store, the preparation steps are wonderfully simple.

• Break Up Clumps: The most crucial step is to break up any frozen clumps. You can easily do this by gently squeezing the bag with your hands, or by using a fork or spoon to separate the pieces directly on the sheet pan. This ensures even cooking and prevents some parts from remaining frozen while others overcook.
• No Defrosting Needed: Importantly, there’s no need to defrost the riced broccoli before roasting. In fact, roasting it directly from frozen helps achieve those coveted crispy bits, as the direct heat quickly evaporates surface moisture.
• Pro Tip: Look for frozen riced broccoli that is already seasoned if you want to save even more time. However, even with pre-seasoned options, you’ll still need to add a touch of olive oil to the broccoli before roasting to help it brown beautifully and prevent sticking.

Tips for Roasting Broccoli Rice to Perfection

Achieving perfectly roasted riced broccoli is very similar to roasting any other vegetable, relying on high heat and ample space. Follow these expert tips for the best results:

• Double Up for Deliciousness: Broccoli rice tends to shrink significantly during the roasting process. Four cups of raw riced broccoli will yield approximately three cups when cooked. Since it’s so incredibly tasty, three cups will disappear quickly! We highly recommend doubling the recipe to ensure you have enough for seconds or even leftovers.
• Prevent Crowding: If you double the recipe, or even if you’re making a single batch, use two large sheet pans instead of one. Crowding the broccoli on a single pan will cause it to steam instead of roast, leading to a softer, less desirable texture. Give your broccoli rice plenty of room to breathe and crisp up.
• Prepare Your Pan: Always spray your large sheet pan (or pans) generously with non-stick cooking spray. This not only prevents sticking but also aids in achieving beautiful browning on the bottom. Alternatively, you can line your pan with parchment paper for easy cleanup.
• Season Directly on the Pan: To minimize dishwashing and maximize convenience, mound the riced broccoli in the center of your prepared sheet pan. Drizzle with olive oil and sprinkle with minced garlic (or garlic powder). Use your hands to thoroughly coat the rice, ensuring every piece is lightly covered. This hands-on approach guarantees even distribution of flavor.
• Optimal Roasting Temperature and Time: Preheat your oven to a robust 400°F (200°C). This high temperature is key to achieving that desirable roasted flavor and crispy texture. Roast the broccoli rice for 20-25 minutes. If starting from frozen, it might take closer to 25 minutes.
• Turn for Even Crispiness: Halfway through the cooking time (around 10-12 minutes), use a spatula or a large spoon to turn and spread out the broccoli rice on the pan. This helps ensure that all sides get exposed to the direct heat, promoting even browning and crispiness.
• Embrace the Brown Bits: Don’t be alarmed if only some of the broccoli rice browns significantly. These wonderfully browned pieces, created by the Maillard reaction, are packed with intense, nutty flavor. Keep an eye on the texture near the end of the cooking time to ensure it reaches your preferred level of crispness.
• Scrape and Savor: Once roasted, transfer the broccoli rice to a serving bowl, making sure to scrape up every single brown bit from the sheet pan. These are truly the most delicious parts!

Finish your perfectly roasted broccoli rice with a generous sprinkle of grated Parmesan cheese, if desired, and serve immediately. Prepare for compliments!

Serving Suggestions and Flavor Variations

Roasted broccoli rice is incredibly versatile. Here are some ideas to elevate your dish:

• As a Side: It pairs beautifully with grilled chicken, baked salmon, steak, or any lean protein.
• Bowl Base: Use it as a healthy base for Buddha bowls, grain bowls, or stir-fries instead of traditional rice.
• Lemon & Herb: A squeeze of fresh lemon juice and a sprinkle of fresh parsley, dill, or chives after roasting adds a bright, fresh flavor.
• Spicy Kick: Add a pinch of red pepper flakes or a dash of hot sauce for a little heat.
• Nutty Crunch: Toasted slivered almonds or pine nuts can add an extra layer of texture and flavor.
• Cheesy Goodness: Experiment with other cheeses like nutritional yeast (for a dairy-free option), feta, or a sharp cheddar for different flavor profiles.

We absolutely love seeing what you’re cooking! Please rate this recipe and tag @DinnerMom or use #DinnerMom on social media to share your creations. Your feedback helps our community grow!

📋 Roasted Broccoli Rice (from Fresh or Frozen)

Roasted Broccoli Rice with Garlic & Parmesan

Make incredible Roasted Broccoli Rice with garlic and Parmesan cheese using either fresh or frozen riced broccoli for a quick, healthy, and delicious side dish!

Rating: 5 out of 5 stars (based on 2 votes)

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Prep Time: 10 minutes

Cook Time: 20-25 minutes

Total Time: 30-35 minutes

Servings: 4 servings

Author: Marjory Pilley

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Ingredients

• 4 cups riced broccoli (fresh or frozen)
• 1 Tablespoon olive oil
• 2 garlic cloves, pressed or minced
• ¼ cup Parmesan cheese, grated (optional)
• Salt to taste

Instructions

1. Preheat your oven to 400 degrees F (200°C).
2. If using frozen riced broccoli, gently break up any frozen clumps using your hands or a fork. Do NOT defrost. If using fresh, ensure it’s finely riced.
3. Spray a large sheet pan with non-stick cooking spray or line with parchment paper. Mound the riced broccoli in the center of the pan.
4. Sprinkle the minced garlic and drizzle the olive oil evenly over the broccoli. Using your hands, toss everything together directly on the pan to ensure thorough coating.
5. Spread the seasoned broccoli rice into a single, even layer across the sheet pan. Avoid overcrowding for optimal roasting.
6. Roast the riced broccoli in the preheated oven for approximately 20 minutes. Halfway through the cooking time (around 10 minutes), use a spatula or large spoon to turn and redistribute the rice for even browning. If cooking from frozen, the total roasting time may be closer to 25 minutes.
7. Once roasted to your desired crispness, remove the broccoli rice from the oven and transfer it to a serving bowl. Be sure to scrape up all the delicious browned bits from the pan – they’re full of flavor!
8. Sprinkle generously with grated Parmesan cheese, if you like, and serve warm. Enjoy!

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Nutrition Information (per serving)

Calories: 89 kcal | Carbohydrates: 7g | Protein: 5g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 4mg | Sodium: 130mg | Potassium: 288mg | Fiber: 2g | Sugar: 2g | Vitamin A: 616IU | Vitamin C: 82mg | Calcium: 119mg | Iron: 1mg

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