Broccoli Rice | Slimming World Friendly Recipe

If you find yourself asking What is Riced Broccoli, then look no further! Broccoli Rice is a great grain-free alternative to serve up with your next meal. Plus it is a fantastic way to sneak in an extra serving of speedy vegetables when following the Slimming World plan.

Everyone’s crazy for cauliflower rice, but if you ask me, broccoli rice deserves just as much love. It’s such a great way to take an entire head of broccoli with the stalk and all and turn it into something delicious. I absolutely love to find ways of cutting my carbs. This broccoli rice absolutely hits that spot… and is perfect served with curries, chicken, burritos.. well honestly the list is endless!


  • Quick and easy to make
  • Syn free
  • Full of colour
  • Speed food
  • Low in calories
  • Delicious and full of flavour


Sadly not for this one. This dish is definitely best devoured fresh! 

Syn Free Broccoli Rice

Slimming World Syns: ZERO *
Course Main Course, Side Dish
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes


  • Food Processor


  • 1 Whole Fresh Broccoli [Cut roughly into chunks, Stalk and head]
  • 1 Onion [Peeled, Very finely diced or grated]
  • 1 Garlic Clove [Crushed]
  • Pinch Salt
  • Frylight/Low calorie cooking spray


  • Using a food processor or hand blender whizz, stop and repeat until the entire Broccoli head has been broken down to rice like grains. If you don’t have a food processor or hand blender you can use a grater but this will take a lot longer.
  • Spray a pan with Frylight and cook you onion and garlic until soft.
  • Add your Broccoli rice and 3 tbsp water.
    Saute in the pan using a lid for 5 minutes. Add salt to taste


*Slimming World Syns and Weight Watchers Points are all approximate and estimated by the team. They have not been verified by an official source.

Have you created this recipe?

Please let me know how it turned out! Leave a comment below or share a photo on Instagram tagging me at @fatgirlskinny__ and the hashtag #fatgirlskinny.

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