Broccoli is a brilliant green vegetable to add to your keto diet, and in this list we’ve got 13 of our favorite keto broccoli recipes for you.
A common keto mistake is getting so focussed on fat content, and avoiding carbs on the keto diet, that they can lose sight of the bigger picture of good nutrition, eating a variety of foods and ensuring they get enough minerals and vitamins into their diet.
Reading: broccoli dish keto vegetarian
That’s where broccoli comes in, this cruciferous vegetable (the same family as brussel sprouts, kale, cauliflower etc.) is packed with healthy vitamins and minerals, as well as fiber, while coming in with only 4.5 grams of net carbs per 100 grams.
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That same 100 grams would also give you 148% of you minimum daily recommendation for vitamin C (don’t worry, going over a bit is probably not a bad idea, those are minimums for a reason.). It also brings 2.6 grams of fiber, as well as 2.8 grams of protein.
The Health Benefits of Broccoli
There are plenty of reasons to eat more broccoli, whether you’re on a keto diet or not, here’s just a few of the many health benefits of eating more broccoli and perhaps cooking up some of these easy keto broccoli recipes we’ll be giving you later on!
- Super High Vitamin and Mineral Content: One cup of broccoli can pack in over 100% of you minimum recommended vitamins C and K, with a big contribution of vitamins A, B9 and potassium too.A cup of broccoli brings about as much vitamin C as an orange would, but without all the added sugar content. Eating enough fruit can be tricky on a keto diet, so swapping some fruit out for green veg is a great idea to keep nutrition up
- High Anti-Oxidant content: Broccoli is a brilliant source of anti-oxidants, molecules which help reduce cell damage and inflammation.
- Could Reduce Inflammation: Broccoli contains compounds which have been shown to reduce inflammation. More research is needed to understand this fully, but work to date has been promising.
- May Help Blood Sugar Control: Broccoli may help people with diabetes to better control blood sugar level according to one study. How exactly it does this isn’t clear, but some combination between it’s antioxidant content, and high fiber levels are thought to part of the familycuisine.net high fiber content is particularly helpful, with higher intakes being associated with lower blood pressure and better control of diabetes.
- Improved digestion and constipation: That fiber again can really help your digestion, making it a great addition to your diet. A study recently found that people who ate broccoli had improved bowel movements compared to the control group.
- Support the Immune System: Vitamin C is hugely important for the immune system, and fortunately is found in good quantities in Broccoli.
Cooking Broccoli on the Keto Diet
A lot of people don’t really know what to do with broccoli. At it’s worst it gets boiled into oblivion, and becomes a soggy, unpleasant mess.
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I honestly think the main reason for people saying they don’t like broccoli (or any greens for that matter!) is that they just haven’t been served them roasted, grilled, or steamed and dressed. If all they’ve ever tried is boiled broccoli then I wouldn’t blame them for not liking it!
The key to elevating your keto broccoli recipes comes down to three things: seasoning, dressing, and the cooking method.
- Seasoning: Green veg like broccoli, kale etc. really do need to be properly seasoned to bring out flavor, and prevent them having a strong sulphuric taste which can be off putting. A good sprinkle of sea salt flakes onto steamd broccoli is a good start, but also try tossing in soy sauce (or gluten free coconut aminos) for a great flavor familycuisine.net could also experiment with cooking them alongside saltier foods, perhaps frying with a couple of anchovies for a subtle saltiness and umami flavor.
- Dressing: Serving green veg plain on their own after boiling or steam isn’t particularly inspiring; that’s where dressings come in!Adding fat to your veg will go a long way to turning them into a delicious, moreish dish people fight over. The easiest of dressings is simply to toss your just cooked broccoli with some cubes of softened salted butter. Mix around until just coated and serve straight away, no need to return them to the heat as we don’t want the butter to completely split. Delicious!Even just a drizzle of extra virgin olive oil will make a difference. Combine this with a little acid like a squeeze of lemon to brighten things up, and a little salt of course. You could even add a little lemon zest, and maybe some crushed garlic for a really tasty side familycuisine.net personal favorite way to coat broccoli (or kale, sprouts, or just about any greens really) is a combo of buttering the greens out of the pan, with a clove of crushed garlic, lemon zest, and finishing with plenty of grated parmesan – truly delicious! This is especially good with broccoli cooked in a griddle pan or broiled.
- Cooking Methods: This is the one that makes a huge difference. Boiling is just not the most exciting way to cook anything really. Steaming retain the most nutrition benefits, which is great if you like broccoli familycuisine.net those on the fence though, I really recommend cooking them with drier heat, like roasting, broiling or grilling in a griddle familycuisine.net brown, almost charred parts have a really distinctive, nutty flavor that makes broccoli so much more exciting to eat. The key is finding a way to ensure the florets cook through, without getting too burnt on the outside, though it is nice to keep a bit of crunch in the familycuisine.net’re not as easy to find, but tenderstem broccoli is perfect for cooking like this. My favorite way to make broccoli is in a griddle pan, smoking hot. Lightly coat the broccoli in oil beforehand, and season with salt. Add to the hot pan in a single layer, then cover with a pan lid and press down to make sure there’s good contact. I leave the pan lid on top to retain some moisture and steam the veg at the same time they’re getting lovely grill familycuisine.net them alone for a few minutes, then flip over and replace the lid and steam / griddle for another 5 minutes. At the end you want the broccoli to be just cooked through, with a little crunch, and most importantly to have lots of charred griddle marks – toss with a little butter – delicious, simple and one of my favorite keto broccoli recipes!
Our Favorite Keto Broccoli Recipes
Let us know if you try any of these brilliant keto broccoli recipes – what’s your favorite low carb broccoli dish? Let us know in the comments!