8 Tasty Ways to Use Broccoli Stems

Love broccoli but hate throwing away the stalks? I’ve got you covered with 8 creative and tasty ways to use broccoli stems.

Okay, I’m going to be totally real with you, I HATE wasting food. Not only do I feel horrible because I know having access to good, healthy food is a luxury, but it pains me to toss food that I paid good money for! Whenever I’m cooking a meal, I always try to be innovative in using every part of the ingredients I’m cooking with. It’s so important to try and be conscientious of how much you’re leaving as waste, and in an effort to combat that, I thought I’d give you a couple of ways to use something we’ve all been guilty of tossing away: broccoli stems.

Broccoli stalks chopped on a table without the floret.

It’s easy to forget that broccoli stems are just as (if not more) important than the florets. They’re packed full with calcium, iron, and Vitamin A – so when you’re throwing these babies away, you’re also missing out all of those awesome nutrients. Let’s fix that! I always feel so much better when I’m able to use every part of the ingredients I’m cooking with, and I bet you will too.

Broccoli stalks chopped into pieces and sitting in a bowl.

Here are some of my all-time favorite things to do with broccoli stems or stalks:

Spiralize broccoli stalks to make noodles: 

You guys know I love any excuse to use my spiralizer, and that definitely includes whipping up a batch of broccoli stem noodles. I’ve found that broccoli stem noodles are thicker than the typical zucchini noodles that I’m used to, but I actually kind of prefer the texture they add to a dish. If you want to try it out for yourself, check out my broccoli noodle stir-fry which uses the broccoli stems and florets and has an added protein-boost from shrimp!

Make broccoli rice:

You’ve likely tried cauliflower rice before, but have you tried broccoli rice? It’s so yummy and easy to make! Just use a vegetable peeler to remove the tough outer layer of the stalks. Chop into even chunks, about 2 inches long. Place the chunk into a food processor and pulse for a few seconds, just until the pieces are about the size of rice.

Bowl of broccoli stem hummus on a plate with raw broccoli for dipping.

Make hummus:

This one is simple. Blend the stalks up into a thick and delicious Broccoli Stem Hummus . . . perfect for dipping!

Make vegetable broth:

Before you throw away your broccoli stems, consider adding them in with some other vegetables to make a homemade veggie broth. They’re also the perfect addition to broccoli soup! Instead of only using the broccoli florets, chop up the broccoli stems and toss it in along with the rest of your ingredients.

Add the chopped stems to anything for an added texture:

I like adding broccoli stems to scrambled eggs, frittatas or casserole-type dishes. The stems can be tossed into just about anything and will automatically give whatever you’re cooking a heartier texture.

Add them to soup or stew:

Chopped broccoli stems are a great addition to soups and stews. Bonus veggies! Try using broccoli stems in place of cauliflower in my Mexican Sweet Potato Soup.

Broccoli stem salad with black pepper.

Make a salad:

My love for salads has me obsessed with how pretty and delicious this Simple Broccoli Stem Salad with Black Pepper Crumbs looks. Can’t wait to try it!

Roast it:

Roasting is by far the best way to cook veggies, IMO . . . and broccoli stems are tasty roasted too. I’ve been eyeing this Crispy Roasted Broccoli with Tahini Sauce that incorporates most of the stem into the dish!

And if you want my easy go-to recipe, try my broccoli noodle stir-fry below!

Print
clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon print print icon squares squares icon
Healthy, broccoli noodle stir fry in a skillet with broccoli, carrots, peppers and teriyaki shrimp.

Broccoli Noodle Stir-Fry


  • Author: Brittany Mullins
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 2

Description

This broccoli noodle stir-fry uses the entire head of broccoli – stems and florets! Just spiralize the stalks to create broccoli noodles and use them as a base for this low-calorie  meal.


Ingredients

  • 1 lb raw shrimp, peeled and deveined
  • 2 teaspoons avocado, coconut or olive oil
  • 2 medium stalks of broccoli (look for thick, large stalks)
  • 1 cup chopped bell pepper
  • 1 clove garlic, minced
  • 2 teaspoons minced fresh ginger
  • 45 Tablespoons teriyaki sauce (store-bought or use the recipe below)
  • Optional: sriracha, for topping

Teriyaki Sauce

  • 1 Tablespoon olive oil
  • 1⁄4 cup low-sodium tamari (or soy sauce)
  • 1⁄2 Tablespoon maple syrup
  • 2 cloves garlic, minced
  • 1 teaspoon fresh ginger, grated or minced

Instructions

  1. Make teriyaki sauce: whisk together all ingredients in a small bowl. Measure out 4-5 tablespoons, set aside.
  2. Make broccoli stem noodles: chop florets from the stems leaving as much stalk as possible. Place stalk/stem(s) on spiralizer and spiralize into noodles. Set aside.
  3. Add shrimp to large skillet or wok over medium-high heat. Sauté shrimp for 4-5 minutes or until pink and no longer translucent. Transfer to a plate and set aside.
  4. Discard any leftover liquid in the skillet. Add 2 teaspoons oil to skillet over medium-high heat. Add bell pepper, garlic, ginger and broccoli noodles to the skillet. Sauté for 5-6 minutes. Season with salt and pepper while cooking. Add broccoli florets to the pan and cook for another 4-5 minutes, until broccoli starts to soften and turns bright green.
  5. Add shrimp back into the pan, along with the teriyaki sauce and toss to coat. Top with sriracha before serving, if using.

  • Category: Lunch/Dinner
  • Method: Stir-fry
  • Cuisine: Asian

Nutrition

  • Serving Size: 1/2 of recipe
  • Calories: 335
  • Sugar: 14g
  • Fat: 4g
  • Saturated Fat: 1g
  • Carbohydrates: 37g
  • Fiber: 11g
  • Protein: 41g
  • Cholesterol: 330mg

Keywords: broccoli noodles, broccoli noodle stir-fry

So there ya have it — 8 different ways to use your broccoli stems! Let me know which one you’re going to try first!

This post may include affiliate links. Thank you for your support.

Leave a Comment

Your email address will not be published. Required fields are marked *

    14 comments
    1. Yolande
      May 9, 2020 AT 4:42 pm

      Often at the grocery store I see only the broccoli crown for sale. What happen to the stem does it go in the garbage? I have never seen no broccoli stem for sale no were? One thing is for sure I never buy broccoli crown I go to a store were they have the whole broccoli because it is so good. Plus the crown is always more expensive Why pay more to have less!

    2. Trotter
      April 22, 2020 AT 7:33 am

      It is an awesome recipe. I like oily food. Can I add here a little bit more oil in this recipe?

      1. Brittany Mullins
        April 22, 2020 AT 1:30 pm

        Sure!!

    3. Kristi
      February 9, 2020 AT 11:44 am

      Haha. I never understood why people threw these out. Even when my mom would make steamed broccoli as a side when I was a child, she always included the stem (peeled). In fact, at the time, I preferred it to the crown! I always include it in any meal that calls for broccoli. I just peel and cut the stem into little coins and add it with the florets. My husband often leaves the stems in the fridge when he’s cooking because he doesn’t feel like peeling them. That just means that we have extra stem when I’m cooking, or I add it to the food processor with the cabbage when I make coleslaw. There is never a reason not to use the stem. 😂

    4. rohit aggarwal
      December 26, 2019 AT 3:14 am

      thank you eatingbirdfood for giving me wonderful information

      1. Brittany Mullins
        December 26, 2019 AT 9:08 pm

        So glad you found this post helpful, Rohit! Thanks for coming back to leave a comment + star rating. I so appreciate it!

    5. amel snv
      November 26, 2019 AT 10:44 am

      Thank you for saying it.

    6. amel fs
      November 26, 2019 AT 10:43 am

      Votre sujet est vraiment excellent

    7. Oliver
      September 5, 2019 AT 8:07 am

      Broccolis are most favorite in my diet plan. Thank you for sharing. 🙂

    8. Trina Writer
      April 24, 2019 AT 11:40 am

      Thanks! It’s such a pity to throw them out.
      Now I have the recipes to try something new.

    9. Holly
      January 13, 2019 AT 9:53 pm

      Do you need to peel them before eating? You mentioned peeling for the broccoli rice. Just want to make sure the skin is edible?

      This is such a great topic / article BTW. Pinning it!

      1. Brittany Mullins
        January 14, 2019 AT 4:38 pm

        Hi Holly! I think for some uses it’s helpful to peel the skin before eating, but the skin it totally edible and I don’t always peel it! 🙂

        1. Yolande
          May 9, 2020 AT 4:28 pm

          You are right the skin is edible but some time it is a bit hard most of the time I peel I would never throw it away. It is very sad that we see mostly the broccoli crown for sale but I never see no stems for sale were does it go? it seems to be a complete mystery as long that there will be the whole broccoli for sale I will never buy the crown.

Subscribe + get eating!

Grab your Free 3 Day Clean Eating Meal Plan

Subscribe to our list and get your free printable PDF of the 3 Day Clean Eating Meal Plan and Shopping List!