Riced Cauliflower & Broccoli Saute

July 3, 2017
Riced Cauliflower & Broccoli Saute

I love cauliflower and broccoli – my favorite way to make has usually been to cut it up into small florets, toss in avocado oil, season it, and roast it in the oven….that is, until I discovered how quick and easy it is to saute riced cauliflower and broccoli.  This dish comes together in about 5 mins, and is delicious, satisfying, filling, and very nutritious!

Cauliflower and broccoli are members of the cruciferous family of vegetables which are high in sulfur compounds, antioxidants, fiber, vitamins, and minerals – they support our cardiovascular, digestive, immune, inflammatory, and detoxification systems.  Consuming cruciferous vegetables at least once a week has been associated with lower risk of developing certain types of cancer, and supports healthy cholesterol levels and heart health.  Just one cup of broccoli has over 200% of the RDA for vitamin K, an important nutrient for bone building; it also has over 100% of the RDA for vitamin C.


  • 1 cup of each Riced cauliflower & Broccoli
  • approx. 1 tablespoon of avocado, olive or coconut oilRiced Cauliflower & Broccoli
  • you choice of spices to taste – I like Trader Joes 21 Seasoning blend, and crushed alleppo pepper
  • salt & pepper to taste


You can ‘rice’ cauliflower and broccoli by grating it with a boxed grater; or you can roughly chop it and then pulse it in the food processor until “riced” – meaning it is broken down into rice sized pieces.  But I recently discovered already riced organic cauliflower and broccoli in the freezer section of Sprouts – which just makes it super easy when you don’t have time to grate it or pull out the food processor.  I think you can find it at Trader Joes too.

Warm saute pan on medium high, add oil and let it get hot.  Add in your riced cauliflower and broccoli, season and saute for about 5 minutes, or until cooked through to your desired amount.

Serve!   This dish can be a side dish, be added to salads or soups, and mixed with rice or pasta.  Enjoy!!


  • http://www.whfoods.com/genpage.php?tname=foodspice&dbid=13
  • http://www.whfoods.com/genpage.php?tname=foodspice&dbid=9

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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