KETO VERDICTYES
Riced broccoli is an excellent keto alternative with ~4g net carbs per 100g. This grain-free swap delivers fiber and micronutrients while keeping carbs low—just add fat (butter, olive-oil) to round out macros.
Is Riced Broccoli Keto?
Other
Riced broccoli is an excellent keto alternative with ~4g net carbs per 100g. This grain-free swap delivers fiber and micronutrients while keeping carbs low—just add fat (butter, olive-oil) to round out macros.
- Net carbs (100g)4g
- Protein (100g)2.8g
- Fat (100g)0.4g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
4g
Total Carbs
6.6g
Fiber
2.6g
Protein
2.8g
Fat
0.4g
Calories
31
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Very low net carbs at ~4g per 100g helps maintain ketosis
- Grain-free stand-in for rice to lower carb load
- Retains vegetable nutrients while cutting starch
- Versatile base for bowls, stir-fries, and sides
- Easy to hit fat macros—just finish with butter, ghee, or olive-oil
HEALTH BENEFITS
- Contains glucoraphanin (precursor to sulforaphane), studied for cellular defense pathways
- Rich in vitamins C and K to support immune function and healthy bones
- Provides choline for brain and nervous system support
- Offers polyphenols and carotenoids with antioxidant activity
- Low-calorie, high-volume food that can aid weight management
- Fiber supports digestive health and glycemic control
PREPARATION SUGGESTIONS
STIR-FRY
Sauté riced broccoli in butter or avocado-oil with garlic and soy-sauce-low-sodium or tamari.
FRIED RICE STYLE
Push to the side of a hot pan, scramble eggs-whole, then fold in with green-onion and sesame-oil.
RICE BOWLS
Use as a base for salmon or chicken-thighs; drizzle olive-oil and finish with lemon.
SIDE DISH
Season simply with salt, pepper, and parmesan-cheese for a quick side.
CASSEROLE BASE
Combine with cream, cheddar-cheese, and herbs for a creamy keto bake.
MIXED VEGETABLE BLEND
Mix with cauliflower-rice for a lighter flavor and varied texture.