Hearty, tasty, and brimming with nutrients, the miniature tree-looking broccoli should never be hated.
There’s a reason why our parents forced us to eat this vege when we were young (along with brussels sprouts). And as we grew up, we started to understand that this edible mini-tree packs the most nutritional punch of any veggies out there.
While it is without a doubt that this vegetable is nutrient-rich, the question of whether it is ketogenic diet friendly or not still leaves people confused.
To understand if this vegetable has a place on the ketogenic diet, let us first study its nutritional profile.
The keto diet focuses on high-fat, moderate-protein, and low-carb foods. Hence, it’s essential to check the nutritional content of fruits, veggies, and other foods that you want to consume to ensure you’re getting the right macros into your diet from the right source. Otherwise, you might just spoil the results of your ketogenic diet, which relies on limiting yourself to just 20 grams of carbs per day.
A 100g serving of broccoli contains 34 calories, 7 grams of carbs (4.4 of which are grams of net carbs), 0.4g of fat, and 2.8g of protein.
Meanwhile, a stalk of this amazing vegetable (around 151g) has 51 calories, 10g of carbs (6.1 of which is grams of net carbs. ), 0.6g of fat, and 4.3g of protein.
Half of a medium-sized broccoli bunch provides our diet with 148% vitamin C, 12% vitamin A, 4% calcium, 3% iron, 10% vitamin B6, and 5% magnesium based on the recommended daily intake (RDI).
As mentioned, broccoli’s a great source of nutrients. According to the USDA, a chopped cup (about 91g) contains:
- Magnesium (19mg)
- Phosphorus (60mg)
- Potassium (288mg)
- Sodium (30mg)
- Zinc (0.37mg)
- Along with other vitamins, including:
- Vitamin D
- Vitamin K
What Are the Benefits of Broccoli
There are a lot of reasons to eat this vegetable:
Broccoli can help prevent cancer
Prevention is ALWAYS better than cure. There’s still no cure for cancer, so the best thing to do is to help reduce our body’s risk of developing cancer.
It is classified as a cruciferous vegetable.
Veggies of this kind are known as an excellent source of bioactive compounds that may reduce cell damage caused by particular chronic diseases.
It can help reduce inflammation
The bioactive compounds in this vegetable can reduce inflammation in the tissues in your body. Kaempferol, for example, is a flavonoid in the vege that has strong anti-inflammatory properties, according to animal studies.
Protect the body from the damage caused by free radicals
This vegetable is an excellent source of antioxidants. Antioxidants remove potentially damaging oxidizing agents from the body. Without antioxidants, free radicals may lead you to heart disease, cancer, and other chronic diseases.
Is Broccoli Keto Friendly?
Yes, your favorite tree-like veggie is keto-friendly.
A half a cup serving of it chopped or diced (about 44 g) contains only 3 g of carbs, 1.9 of which is grams of net carbs.
A cup, on the other hand, contains 6 grams of carbs, 3.6 of which is grams of net carbs.
These numbers tell us that a keto follower could enjoy broccolli as part of his or her diet without having to ever worry about messing up the regimen. So, yes this is definitely a keto-friendly vegetable.
If you wish to add some flavor to this keto diet friendly vegetable , we recommend sauteing it with olive oil, add a dash of salt and some butter.
Ideal Portion Sizes
Broccolli is incredibly low in carbs. But eating too much of it could lead you to exceed your daily carb limit, which is 20g. A bunch of it (about 608g) contains 207 calories, 41 grams of net carbs, and 10 grams of sugar.
A stalk (151g) should be enough to satisfy your taste buds.
There are other cruciferous vegetables that are keto diet friendly you can consume if you don’t enjoy eating this vegetable.
One of the most keto-friendly vegetables is brussels sprouts, which contains 40 calories, 3g of net carbs, g of protein, 3 g of fiber, and a load of vitamin C per serving (4 sprouts). Low-carb vegetables like brussels sprouts are also great for your heart health.
Cauliflower is another one of those great keto-friendly vegetables. . This versatile cruciferous vegetable can be a substitute for mashed potatoes, rice or even pizza crust. A serving of cauliflower has 3g of net carbs and a healthy dose of vitamin C as well as folic acid.
Broccoli Keto Recipes
Cheddar Chicken & Broccolli Casserole
- 20 oz. chicken breast
- 2 tbsp olive oil
- 2 cups broccolli (we used frozen)
- 1/2 cup sour cream
- 1/2 cup heavy cream
- 1 cup cheddar cheese
- 1 oz. pork rinds
- salt, pepper
- 1/2 tsp paprika
- 1 tsp oregano
- Preheat your oven to 450°F. If you’re using fresh broccolli, set it to steam or boil for a few minutes to get it softer a bit quicker. We used frozen broccoli for this recipe and it turned out great without any precooking.
- If you haven’t shredded your chicken, simply cook the chicken breasts in an oiled pan and use 2 forks to pull the chicken apart into more bite sized pieces.
- In a deep mixing bowl, combine shredded chicken, frozen broccolli florets, olive oil and sour cream. Mix to combine thoroughly.
- Place your chicken and broccolli into a greased 8×11 inch baking dish. Spread them into an even layer, pressing firmly. The casserole should be slightly packed.
- Drizzle heavy cream over the entire layer. Add your seasonings of choice in this step as well. Salt, pepper, paprika and oregano will work very well for this recipe.
- Add a cup of shredded cheddar cheese to the top of your casserole all the way up to the edges.
- Into a ziploc bag, add 1 oz. of pork rinds and crush them with either your hands or a rolling pin. Add these crushed pork rinds over the shredded cheese for a crispy casserole top.
- Bake for about 20-25 minutes. The entire casserole should be bubbling slightly and the edges brown. Serve with a side of marinara sauce and enjoy!
Stir Fried Chicken Sausages
- 4 chicken sausages, sliced into bite-sized pieces
- 3 cups of broccolli florets, fresh or frozen
- 3 cups of spinach
- 1/2 of a cup of parmesan cheese, grated
- 1/2 of a cup of tomato Sauce
- 1/4 of a cup of red wine
- 2 tablespoons of butter, salted
- 2 cloves of garlic, minced or crushed
- 1/2 a teaspoon of red pepper flakes
- Slice the chicken sausages into bite-sized chunks.
- In a medium saucepan, half fill with water and bring to a boil. Add the broccolli florets and cook for 5 minutes, or until tender.
- In a medium skillet over medium-heat, cook the sausage pieces until golden on all sides. Push the cooked sausage pieces to the side. Add the butter and melt.
- Add the garlic and sauté for 1 minute. Stir everything together and add the hot broccolli florets.
- Pour in the red wine and the pepper flakes, along with the tomato sauce. Combine everything and cook until heated. Add the spinach last.
- Season with the salt and pepper, to taste.
- Simmer for 5-10 minutes.
Keto Ham Casserole
- 1 lb. of ham
- 1 head of cauliflower
- ½ head of broccolli
- 6 oz. of bacon
- 12 oz. of shredded cheddar cheese
- 3 cloves of garlic
- 1 onion
- 1 tbsp. extra virgin olive oil
- In a large skillet, heat up the extra-virgin olive oil over medium-high heat.
- Crush up the garlic and chop the onions.
- Once the olive oil is hot, cook the garlic and onions until browned. As they cook, chop up the broccolli and cauliflower. Add the broccolli and cauliflower until half done. Remove from heat immediately.
- Preheat the oven to 350°F.
- In a large casserole dish, put in the cauliflower, ham, broccolli, bacon, and then the cheese. Bake until the bacon is crisp and well done and then serve.
Fantastic Kale Slaw With Green Goddess Dressing
- 2 cups broccolli florets, chopped
- 3/4 cup scallions, bias cut
- Sprouts for garnish
- About 1.5 carrot, peeled and grated
- 5 cups chopped kale
- 1/4 cup pumpkin seeds
For the dressing:
- 1/2 cup plain almond milk
- About 1.5 tsp dijon mustard
- 2 tbsps. fresh squeezed lemon juice
- 2 dates
- 1 tbsp EVOO
- About 1.5 tbsp. apple cider vinegar
- 1/2 avocado, pitted
- First of all, please make sure you’ve all the ingredients available. Mix the kale, broccolli, scallions & carrots in a large bowl. Season and reserve.
- Now combine the ingredients for the dressing in a blender, then puree to combine. Season well.
- One thing remains to be done. Now quickly pour the dressing over the greens & toss to combine.
- Finally garnish the salad with the seeds & sprouts.
Quinoa Pilaf made with Broccolli and Tempeh
- 1 cup of rinsed and drained quinoa
- 4 tablespoons of minced garlic cloves
- 3 tablespoons of coconut oil
- Half tablespoon of table salt
- 1 cup of fresh orange juice
- 4 tablespoon of minced fresh ginger root
- 18-oz. pkg of cubed tempeh
- 2 tablespoons of toasted cashews, chopped
- 1 tablespoon of jalapeno Chile, minced
- ¼ cup of chopped onions, green onions
- ½ cup of no-chicken low-sodium broth
- 4 cups of broccolli florets
- 2 tablespoons of low-sodium soy sauce
You start by making the quinoa pilaf; heat one tablespoon of coconut oil inside a sauce pan and add your quinoa, two tablespoons of minced garlic and two tablespoons of ginger and sauté it for one minute.
Add half cup of orange juice, 1 ½ cup of water, and half -tablespoon of table salt. Keep the pan covered. Boil at a minimum heat for 10 minutes.
Quinoa should be soft when simmered for another 15 minutes. The next thing is to make your broccolli and tempeh. Put coconut oil in a skillet (the larger the better).
Adjust the heat to medium and place the skillet. Put in the tempeh and let it cook for 7 minutes or until it takes up a light golden color and remember to stir it occasionally.
Add two tablespoons of minced ginger root, two tablespoons of chopped garlic, Chile and sauté it for at least 30 seconds. Add the broth, half cup of fresh orange juice, and the soy sauce, allow it to boil and then you reduce the heat and leave it to simmer for 5 minutes. Do not cover. Add the broccolli and stir-fry it for five minutes or until your broccoli is tender (crisp-tender).
Put your quinoa pilaf in a plate and top it with the broccolli and tempeh. Sprinkle green onions and cashews on it to garnish it and then serve or eat.
Watch this video for even more awesome low-carb vegetable recipes.