If you are on a weight loss journey, you may experience many challenges. But to face these challenges easier, we`re going to introduce a green leafy hero to add to your diet which is named broccoli. Broccoli will help you to get rid of these unwanted pounds and make your weight loss goal accessible. Broccoli is composed of vital vitamins, minerals, and fiber, making it the reason it is considered a nutritional powerhouse.
Just, you might be thinking about eating raw broccoli all day, but we’re not suggesting that as there are many recipes to turn it into delicious meals. These healthy broccoli recipes for weight loss are designed so that they would be easy to follow for everyone. So, put on your cooking apron, and let’s make tasty and effective weight-loss meals with broccoli.
Nutritional value of broccoli
Broccoli is one of the foods that help to burn fat. If you are putting together a diet plan that includes healthy broccoli recipes for weight loss, then you should definitely know about the nutritional benefits of broccoli. We have summarized the nutritional profile of broccoli in the table below, where we focus on the vitamin, mineral, and calorie content of 100 grams.
| Nutrient | Amount per 100g | % Daily Value (DV) |
| Calories | 34 kcal | |
| Carbohydrates | 6.64 g | 2% |
| Fiber | 2.6 g | 10% |
| Protein | 2.82 g | 6% |
| Fat | 0.37 g | <1% |
| Vitamin A | 623 IU | 12% |
| Vitamin C | 89.2 mg | 149% |
| Vitamin K | 101.6 µg | 127% |
| Vitamin B6 | 0.175 mg | 9% |
| Calcium | 47 mg | 5% |
| Magnesium | 21 mg | 5% |
| Phosphorus | 66 mg | 7% |
| Potassium | 316 mg | 9% |
| Zinc | 0.41 mg | 3% |
| Water | 89.3 g |
Delicious broccoli recipes for weight loss
deal for those who want to shed a few pounds, these healthy broccoli recipes for weight loss with low calories will do the trick, keeping you full while being delicious at the same time. Finding the will for weight loss can already be hard without needing to step away from the usual things that we would like to eat into eating food that may taste different but is better for creating a calorie deficit.
Now we can’t say that broccoli isn’t delicious on its own but making broccoli into a meal that is both delicious and also appropriate for weight loss journey diets, can be achieved while also following a delicious broccoli recipe for weight loss.Certain Diets include broccoli as an item like Endomorph Diet For Weight loss.
1- Creamy Broccoli Soup
| Ingredient | Amount |
| Unsalted butter | 3 tbsp |
| Leeks (white and light green) | 2, sliced |
| Celery, thinly sliced | ½ cup |
| Garlic, finely chopped | 1 clove |
| Broccoli florets | 8 cups |
| Low-sodium vegetable broth | 4 cups |
| Fresh thyme leaves | 1 tsp |
| Salt | ½ tsp |
| Half-and-half | 1 cup |
| Chives, thinly sliced | 2 tsp |
Instructions:
- Start by adding the butter to a pan and then heating it up until it fully melts and covers the whole surface of the pan. The next step is to put in the leeks and the celery that have been boiled for about 6-8 minutes. The same goes for the garlic that should be sautéed for 1 minute.
- Then pour the beans, broth, thyme, and salt into the pot and let it boil for a while. In the end, you will be left with a hot mixture, which you should cover and then let it stew for twelve minutes.
- Blend the soup until it becomes a silky mixture. Pour the half-and-half and mix well. Add the chives at the end to complete your meal.
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2- Creamy Broccoli Pasta
| Ingredient | Amount |
| Rotini pasta (whole wheat) | 8 oz |
| Extra-virgin olive oil | 2 tbsp |
| Onion, halved and sliced | ½ cup |
| Broccoli, chopped | 2 cups |
| Salt | ½ tsp |
| Crushed red pepper | ¼ tsp |
| Mascarpone cheese | ½ cup |
| Low-fat Greek yogurt | ¼ cup |
| Garlic powder | 1 tsp |
| Parmesan cheese (optional) | Grated, to taste |
Instructions:
- Follow the instructions on the pasta packaging and cook them accordingly, but remember to put aside a half cup of pasta water for later.
- Put olive oil in a skillet and heat it over medium-high heat. Sauté the onions for 3-4 minutes. Add the broccoli, salt, and red pepper and cook them until they are tender.
- After that grab a bowl and mix in the mascarpone cheese, yogurt, garlic powder, and cooking water.
- Next, put the broccolis in the pot with the pasta and let them cook together for a while.
- Once they are done cooking, mix in the mascarpone that you just prepared.
- You can also top the dish off at the end with the desired amount of Parmesan cheese if you like.
3. Broccoli Cheese Casserole
| Ingredient | Amount |
| Broccoli florets | 4 cups |
| Shredded cheddar cheese | 1½ cups |
| Eggs | 2 |
| Low-fat milk | ½ cup |
| Garlic powder | ½ tsp |
| Salt | ¼ tsp |
| Ground black pepper | ¼ tsp |
Instructions:
- You need to begin by preheating your oven at 350 degrees Fahrenheit.
- Use a Steamer or pot to steam the broccoli for 4-5 minutes or until tender enough for your liking.
- Grab a bowl and mix in the eggs, milk, garlic powder, salt and black pepper and blend till smooth.
- Brush some oil on a baking sheet and add the broccolis on top of it. After that pour the mixture that you just made on top of the broccolis followed by your desired amount of cheese on top.
- Put in the oven and bake for 20-25 minutes or until the cheese is looking golden and soft.
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Healthy Broccoli Dishes to Shed Pounds
This fiber-filled, vitamin-rich, and healthy fats-infused broccoli meal will keep you satisfied as you stumble through the weight loss process. But, no worries, the said recipe does not come at the expense of wholesome meals. Get fresh leafy greens and protein combinations from this collection of recipes.
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2- Broccoli and Avocado Salad
| Ingredient | Amount |
| Broccoli florets, blanched | 3 cups |
| Avocado, diced | 1 large |
| Cherry tomatoes, halved | 1 cup |
| Red onion, finely chopped | ¼ cup |
| Fresh coriander, chopped | 2 tbsp |
| Lemon juice | 2 tbsp |
| Extra-virgin olive oil | 2 tbsp |
| Salt | ½ tsp |
| Pepper | ¼ tsp |
| Toasted pumpkin seeds | 2 tbsp |
| Ingredient | Amount |
Instructions:
- Mix up your broccoli, avocado, tomatoes, onion, and coriander in a bowl.
- Mix in a bowl the lemon juice, olive oil, salt,. Then the salad is tossed gently with the mixture.
- Make the salad more delicious by adding pumpkin seeds and using nutritional yeast. For half an hour, keep in the fridge before serving.
2. Broccoli and Quinoa Salad
| Ingredient | Amount |
| Quinoa, cooked | 1 cup |
| Broccoli florets, blanched | 2 cups |
| Red bell pepper, diced | 1 small |
| Feta cheese, crumbled | ½ cup |
| Olive oil | 2 tbsp |
| Lemon juice | 1 tbsp |
| Salt | ½ tsp |
| Black pepper | ¼ tsp |
Instructions:
- Take the pre-cooked quinoa, the chopped broccoli, the red bell pepper, and the feta cheese and mix them together.
- Mix the olive oil, lemon juice, salt, and pepper to make a vinaigrette. Then, add the dressing to the salad and mix it up.
- Let the dish sit in the fridge for a while before serving to make sure the taste is at its peak.
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3. Broccoli Slaw with Apple
| Ingredient | Amount |
| Broccoli slaw mix | 2 cups |
| Apple, thinly sliced | 1 medium |
| Greek yogurt | ¼ cup |
| Apple cider vinegar | 1 tbsp |
| Honey | 1 tsp |
| Salt | ¼ tsp |
| Ground pepper | ¼ tsp |
Instructions:
- Mix broccoli slaw and apple in a bowl.
- Combine and coat urd with a mixture of yogurt, vinegar, honey, salt, and pepper. Drizzle over slaw and toss.
- Either serve it immediately or chill it for 2 hours and then serve it.
Weight Loss-Friendly Broccoli Meals
These broccoli dishes are composed of lean proteins and other vegetables and are meals that satisfy your hunger and promote weight loss. Healthy and colorful, they are ideal either for lunch or dinner and at the same time keep you in shape. Keep on reading to find out how to make broccoli recipe for weight loss.
1- Honey Garlic Chicken and Vegetables
| Ingredient | Amount |
| Honey | ⅓ cup |
| Reduced-sodium soy sauce | 1½ tbsp |
| Garlic, minced | 4 cloves |
| Cider vinegar | 1 tbsp |
| Crushed red pepper | ¼ tsp |
| Chicken thighs (bone-in) | 8 (5 oz) |
| Carrots, sliced | 1 lb |
| Olive oil, divided | 2 tbsp |
| Broccoli florets | 4 cups |
| Salt | ½ tsp |
| Ground pepper | ½ tsp |
| Cornstarch | 1 tsp |
| Water | 1 tsp |
Instructions:
- Whisk honey, soy sauce, garlic, vinegar, and red pepper. Marinate chicken for 30 minutes. Preheat the oven to 400°F.
- Toss carrots with 1 tbsp olive oil, roast with chicken for 15 minutes. Add broccoli, toss with remaining oil, salt, and pepper. Roast for 15 minutes.
- Thicken reserved marinade with cornstarch and water. Drizzle sauce over chicken and vegetables.
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2. Broccoli and Turkey Stir-Fry
| Ingredient | Amount |
| Ground turkey | 1 lb |
| Broccoli florets | 3 cups |
| Red bell pepper, sliced | 1 |
| Soy sauce (low sodium) | 2 tbsp |
| Garlic, minced | 2 cloves |
| Ginger, grated | 1 tsp |
| Olive oil | 1 tbsp |
| Sesame seeds | 1 tsp |
Instructions:
- Put some oil in a frying pan. Warm up garlic and ginger in oil until they become pungent.
- Add the turkey and let it brown. Then, add the broccoli and bell pepper, and fry for 5-7 minutes.
- Mix with soy sauce and keep cooking for another 2 minutes. Add some sesame seeds on top if you want.
3. Lemon Broccoli and Salmon Bake
| Ingredient | Amount |
| Salmon fillets | 4 (6 oz each) |
| Broccoli florets | 3 cups |
| Olive oil | 2 tbsp |
| Lemon juice | 2 tbsp |
| Garlic powder | 1 tsp |
| Salt | ½ tsp |
| Pepper | ¼ tsp |
Instructions:
- Set the oven to 375°F. Mix broccoli with olive oil, lemon juice, garlic powder, and salt and pepper.
- Add salmon, and broccoli on a baking sheet. Bake for 12-15 minutes until the salmon is tender and the broccoli is perfectly cooked.
Nutritious Broccoli Recipes for Losing Weight
These nutrient-dense recipes provide you with adequate nutrition by combining broccoli with lean proteins and grains making them balanced and low-calorie meals. Nutrition gain is the key factor in putting together healthy broccoli recipes for weight loss and here are some dishes that would ensure the nutrient gain you need on this journey.
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1- Broccoli and Chickpea Stir-Fry
| Ingredient | Amount |
| Broccoli florets | 2 cups |
| Cooked chickpeas | 1 cup |
| Red bell pepper, sliced | 1 |
| Carrot, julienned | 1 |
| Garlic, minced | 2 cloves |
| Ginger, grated | 1 tsp |
| Soy sauce | 2 tbsp |
| Sesame oil | 1 tbsp |
| Apple cider vinegar | 1 tsp |
| Jaggery syrup | 1 tsp |
| Sesame seeds | 1 tsp |
| Green onions, chopped | 2 tbsp |
Instructions:
- Heat the sesame oil in a wok first. Sauté the ginger and the garlic for 1 minute.
- Mix in broccoli, bell pepper, and carrot. Stir-fry the mixture for 5 minutes.
- Then, put in the chickpeas, soy sauce, vinegar, and jaggery syrup and stir. Cook for 2 minutes.
- Add the green onions and sesame seeds to the dish before serving.
2. Shrimp and Broccoli Stir-Fry
| Ingredient | Amount |
| Olive oil | 3 tbsp |
| Garlic, sliced | 6 cloves |
| Broccoli florets | 4 cups |
| Red bell pepper, diced | ½ cup |
| Salt | ½ tsp |
| Pepper | ½ tsp |
| Shrimp (raw, peeled, deveined) | 1 lb |
| Lemon juice | 2 tsp |
Instructions:
- Start off by warming up 2 tbsp. of olive oil in a pot, adding in half the garlic and cooking until brown. Follow with broccoli, bell pepper, salt, and pepper. Cook for 3-5 minutes, set aside.
- Using the same pot, bring the remaining oil and garlic to a boil and add shrimp; through cooking for about 3-5 minutes you should get a done shrimp.
- Add the broccoli mix and then the lemon juice and serve immediately.
3.Broccoli and Lentil Salad
| Ingredient | Amount |
| Cooked lentils | 1 cup |
| Broccoli florets, blanched | 2 cups |
| Red onion, diced | ¼ cup |
| Olive oil | 2 tbsp |
| Lemon juice | 1 tbsp |
| Dijon mustard | 1 tsp |
| Salt | ½ tsp |
| Black pepper | ¼ tsp |
Instructions:
- Combine lentils, broccoli, and onion in a bowl.
- Whisk olive oil, lemon juice, Dijon mustard, salt, and pepper for dressing. Pour over salad and toss.
- Serve immediately or refrigerate for up to 1 day.
The benefits of broccoli for weight loss
You are now aware of the nutritional value of broccoli, as mentioned in our table from before. Broccoli is an integral part of any weight loss program because of its unique blend of health-promoting qualities and beneficial nutrients. But will these healthy nutrients lead to? Other than being a low calorie food source, other benefits may rise from this wonderful vegetable and a wonderful broccoli recipe for weight loss that we will further discuss in the following section.
Adding broccoli to your diet can help alot with weight loss and the benefits that come with a balanced weight and diet. But there are certain health benefits that need to be looked into deeper when we are talking about health impacts of a diet. Sometimes we get questions like: Is Weight Loss Good for Kidneys? And you can read more about it here.
Satiety and appetite control
Broccoli has the greatest benefit to weight loss due to its high fiber content which thus contributes to fat reduction. Fiber helps to feel full and thus decrease total calorie intake. Broccoli helps weight loss by cutting out the unnecessary snacking and eating excessively. The soluble fiber of broccoli helps in blood sugar regulation and thus, prevents the energy crashes that trigger the cravings for unhealthy food.
Nutrient density
Broccoli can be seen as a superfood as it contains a lot of vitamins and minerals, including vitamin C, vitamin K, folate, and potassium, and it does not contain the extra calories. This kind of nutrient-dense profile is great for the body because it provides a lot of vitamins and minerals and helps to lose weight by not giving too many calories.
Calorie Control
Broccoli, being a low-calorie food yet nutrient-dense. This is the reason why it is a perfect option for people whose goal is to generate a calorie deficit for weight loss. If broccoli is eaten in place of high-calorie foods, the total calorie intake can be cut without the organism being deprived of vital nutrients. These reasons are why we recommend it after our non-invasive fat reduction treatments with devices like truSculpt.
Potential Fat-Burning Properties
Broccoli is enriched with the substances that can aid in metabolism of fat. Indole-3-carbinol that is found in cruciferous vegetables and broccoli in particular has been correlated with the control of estrogen levels which may be the underlying factor in weight management. Besides, sulforaphane, another element in broccoli, has been investigated for its ability to intense the burning of fat and to reduce inflammation.
Blood Sugar Regulation
Broccoli’s major share of soluble fiber is a vital factor in regulating blood sugar levels. Apart from its effect on weight loss, broccoli slows down blood sugar elevations and falls, and thus, positively affects appetite control, sometimes even craving to eat less junk food.
Hormonal Balance
Certain components in broccoli like indole-3-carbinol might help control the estrogen levels and, hence, the weight management, especially in ladies.
Versatility
Broccoli is rather a diverse vegetable that can be put in different meals very easily, thus being a practical option for weight loss diets. The green vegetable can be used in different salads, stir-fries, casseroles, etc. and therefore, it has limitless ways to prepare the most appetizing and nutritious dishes.
Metabolism Boost
Although broccoli is not a direct booster of metabolism (like some other nutrients), it is a piece of the puzzle. Through providing crucial minerals and vitamins, broccoli does promote the functioning of all parts of the organism, thus, the metabolism. Fast metabolism is the main player of weight regulation as it determines the rate at which your body uses calories.
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Broccoli recipes for weight loss conclusion
Broccoli is a superfood that is packed with nutrients, thus guaranteeing your health while you put together some healthy broccoli recipes for weight loss. With the help of its high fiber, it makes you feel full, and the low-calorie count will surely help you reach your targets. These recipes serve as a base to add this flexible green into your nutrition plan. Always remember that sustainable weight loss is possible by including enjoyable foods and making gradual changes to the diet. Be adventurous with different flavors and textures to figure out which is your favorite broccoli recipe and have a good time on your diet!
