Broccoli Rice vs Cauliflower Rice | With Tasty Recipe

broccoli rice vs cauliflower rice

Broccoli rice and cauliflower rice are gaining popularity these days, especially for those who are on a low carb or keto diet. These cruciferous vegetables are known for having a low amount of carbohydrate in them.

Broccoli contains only 7 grams of carbs in every 100 grams, while cauliflower only has 5 grams of carbs. But, let’s have a closer look at broccoli rice vs cauliflower rice.

Low Carb Cauliflower Rice

Cauliflower rice is a great substitute for starchy carbs and can be used in the same way that you would use your favorite white rice or brown rice.

It’s easy enough to make cauliflower rice, although there are now pre-made alternatives that you can buy from your local supermarket. Simply cook it until tender and you can use it to prepare various low carb recipes.

Broccoli Rice

If you don’t like cauliflower, you’d be glad to know that there’s a good alternative to  cauliflower rice and that’s broccoli rice. Like cauliflower rice, broccoli rice is very nutritious and can also be used as a substitute for white or brown rice.

Made from stems and florets, the rice is processed into crispy rice-like grains that can be used cooked or uncooked in the same manner that the cauliflower rice is used.

Broccoli vs. Cauliflower – Which Is Healthier?

Cauliflower and broccoli are two of the best low carb veggies. Both are highly nutritious and a popular ingredient for various low carb meals, including as a substitute for rice. They also share many similarities when it comes to health benefits.

While cauliflower and broccoli are similar in many ways, they also have a few noteworthy differences.

Nutritional Differences

Cauliflower and broccoli are both low in calories and loaded with essential vitamins and minerals. Both are also high in fiber, essential for keto and other low-carb diets.

The vegetables are also rich in Vitamin C, which helps with bone formation, wound healing, and improved immunity.

Cauliflower and broccoli are similar in many ways, but they also have a few differences. For instance, broccoli has more vitamins C and K compared to cauliflower. On the other hand, cauliflower has more vitamin B6.

Despite the differences between cauliflower and broccoli, they can be a nutritious addition to a low carb diet, whether you add them to a low carb recipe or eat them as rice.

Health Benefits of Cauliflower and Broccoli

Since both cauliflower and broccoli are loaded with nutrients, they are link to many health benefits, such as the following:

  • Good for the Heart

Research shows that eating a few servings of cauliflower or broccoli in your diet may help to improve heart health. Both veggies contain high amounts of fiber, a key nutrient that can help to reduce blood pressure and cholesterol levels. As you probably know, both cholesterol and high blood pressure are risk factors for heart disease.

In addition, cauliflower and broccoli are cruciferous veggies. These vegetables are known to lower the risk of heart diseases. They also contain certain antioxidants that have been to improve heart health.

  • Antioxidant Properties

Both cauliflower and broccoli are high in antioxidants. Antioxidants are beneficial compounds that minimize cell damage and lower inflammation, protecting us against chronic diseases.

The two vegetables contain sulforaphane and indole-3-carbinol. These are sulfur-rich antioxidants commonly found in many cruciferous veggies. Sulforaphane induces Phase II liver detoxification enzymes which enables a variety of toxins to be eliminated from the body.

Studies show   that cauliflower contains several other antioxidants, including coumaric, protocatechuic, and vanillic acid. On the other hand, broccoli is rich in lutein, which is essential for eye health.

  • May Prevent Cancer

Thanks to the concentrated amount of antioxidants found in both cauliflower and broccoli, they could potentially help protect our bodies against cancer. Research shows that regular consumption of cruciferous veggies could lower our risk against certain types of cancer.

A study done among 1,950 women found that eating more cruciferous veggies could significantly lower the risk of developing ovarian cancer. In addition, these veggies could lower one’s risk of breast, stomach, and prostate cancer.

Broccoli Rice vs Cauliflower Rice

As you see above, cauliflower and broccoli have several similarities, with only a few differences. Both are highly nutritious and offer many health benefits. You can include both veggies in your low carb diet, which works well if you’re following a Plant-Based Keto Diet. Eat them as rice or cook them as soups or any low carb dish.

Consume a few servings of these veggies each week, and add other nutrient-dense veggies, such as spinach, asparagus, zucchinis, and tomatoes. Like cauliflower and broccoli, these veggies are high in vitamins and minerals that are good for the health.

Easy Broccoli Rice Low Carb Recipe

Riced broccoli is easy to make and can be done in only a few minutes. Both the stem and the florets can be used and it’s processed in the same way as the cauliflower rice, where a food processor will be used.

Here’s a recipe based on one from Vanessa Perrone, a Montreal Registered Dietitian Nutritionist, of Motive Nutrition.


• 1 organic broccoli head, chopped into tiny florets
• 1 Vidalia onion (a sweet onion)
• 2 cloves minced garlic
• Freshly ground black pepper
• 1 1/2 tbsp avocado oil
• 1/2 tsp. Himalayan or Redmond Real Sea Salt
• 1/2 cup grated Parmesan cheese
• 1/4 tsp. chili flakes


• Prepare your food processor that’s fitted with a blade. Try to work in batches to avoid overcrowding the processor. Next, pulse the broccoli until it looks like regular rice. This should take about 5 to 10 pulses.

• Heat the avocado oil in a skillet over medium-high heat. Sauté the onion and garlic for a few minutes and add the chili flakes.

• After five minutes, add the broccoli rice that you have processed. Add salt and pepper to taste and sauté for another 5 min.

• Finally, mix the grated Parmesan and stir well. Remove from heat and enjoy.

Here’s a video demo of the recipe:

Final Thoughts about Broccoli Rice vs Cauliflower Rice

Cauliflower and broccoli belong to the same family of plants and have several similarities in terms of nutritional value. The only difference is that they contain varying amounts of vitamins, minerals, and antioxidants.

You can alternate broccoli rice and cauliflower rice. Both vegetables are a great addition to your low carb diet and can help you maintain ketosis.

Looking for more Low Carb Recipes? You may like these:
3 Healthy Low Carb Alternatives to French Fries
Delicious Keto Lava Cake Recipe
Delicious Vegan Keto Recipe: Vegan Pesto Spaghetti with Mushrooms & Olives
Brownies On A Low Carb Diet?


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