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Healthy & Versatile Frozen Broccoli Recipes 15 Best Dishes to Try Today
Discover these Frozen Broccoli Recipes for nutritious meals!
Why Frozen Broccoli Recipes Shine
Hello, food lovers! At Mangoes and Palm Trees, the Mayerhoffer family—Oliver, Natalia, and Victor—presents our Frozen Broccoli Recipes, inspired by our global adventures from Thai street markets to Italian trattorias. Frozen broccoli, packed with vitamins C and K, is a convenient, nutrient-rich ingredient for quick, healthy meals. These dishes, tested by our family across 50+ countries, offer savory soups, stir-fries, and sides that everyone will love. Explore more at our Recipes Collection. (Healthline)
A vibrant array of frozen broccoli dishes!
The Versatility of Frozen Broccoli
Frozen broccoli retains its nutrients and texture, making it a versatile staple for quick meals. Rich in fiber and antioxidants, it’s perfect for soups, stir-fries, casseroles, and salads, offering both convenience and health benefits. Our recipes draw from global cuisines to elevate this humble ingredient. (USDA)
15 Best Frozen Broccoli Recipes
Panera-Inspired Broccoli Cheddar Soup
A creamy, cheesy soup from our U.S. travels, perfect for cozy nights.
| Ingredient | Quantity |
|---|---|
| Frozen broccoli florets | 4 cups |
| Chicken broth | 4 cups |
| Cheddar cheese, shredded | 2 cups |
| Carrots, shredded | 1 cup |
| Onion, chopped | 1 small |
| Butter | 4 tbsp |
| Flour | 1/4 cup |
| Heavy cream | 1 cup |
| Salt & pepper | To taste |
Instructions
- Melt butter in a pot; sauté onion 3 minutes.
- Stir in flour; cook 1 minute.
- Whisk in broth and cream; simmer 5 minutes.
- Add broccoli and carrots; cook 10 minutes.
- Stir in cheese, salt, pepper; serve.
Yield: 4 servings. Nutrition (per serving): 380 kcal, 15g protein, 28g fat, 20g carbs, 3g fiber, 800mg sodium
Tip: Blend for a smoother texture.
Broccoli with Garlic and Lemon
A simple Thai-inspired side from our Bangkok market visits, brightened with lemon.
| Ingredient | Quantity |
|---|---|
| Frozen broccoli florets | 4 cups |
| Olive oil | 2 tbsp |
| Garlic, minced | 3 cloves |
| Lemon juice | 2 tbsp |
| Salt & pepper | To taste |
| Red chili flakes | 1/2 tsp |
Instructions
- Steam broccoli until tender, 5 minutes.
- Heat oil in a pan; sauté garlic 1 minute.
- Add broccoli, lemon juice, chili flakes, salt, pepper; toss 2 minutes.
- Serve warm.
Yield: 4 servings. Nutrition (per serving): 100 kcal, 3g protein, 7g fat, 8g carbs, 3g fiber, 150mg sodium
Tip: Add sesame seeds for crunch. See Global Cooking Techniques.
Garlic Parmesan Roasted Broccoli
Crispy roasted broccoli from our Italian-inspired dinners, coated in Parmesan.
| Ingredient | Quantity |
|---|---|
| Frozen broccoli florets | 4 cups |
| Olive oil | 3 tbsp |
| Garlic, minced | 2 cloves |
| Parmesan cheese, grated | 1/2 cup |
| Salt & pepper | To taste |
Instructions
- Preheat oven to 425°F (218°C).
- Toss broccoli with oil, garlic, salt, and pepper.
- Spread on a baking sheet; roast 20 minutes, flipping halfway.
- Sprinkle with Parmesan; roast 5 more minutes.
Yield: 4 servings. Nutrition (per serving): 150 kcal, 6g protein, 10g fat, 10g carbs, 3g fiber, 200mg sodium
Tip: Add lemon zest for brightness.
Broccoli and Cheese
A classic side from our UK family dinners, with a rich cheese sauce.
| Ingredient | Quantity |
|---|---|
| Frozen broccoli florets | 4 cups |
| Cheddar cheese, shredded | 1 cup |
| Butter | 2 tbsp |
| Flour | 2 tbsp |
| Milk | 1 cup |
| Salt & pepper | To taste |
Instructions
- Steam broccoli until tender, 5 minutes.
- Melt butter in a saucepan; stir in flour, cook 1 minute.
- Whisk in milk; cook until thickened, 3 minutes.
- Stir in cheese, salt, pepper; pour over broccoli.
Yield: 4 servings. Nutrition (per serving): 220 kcal, 10g protein, 15g fat, 12g carbs, 3g fiber, 300mg sodium
Tip: Use sharp cheddar for bold flavor.
Chicken and Broccoli Stir-Fry
A Thai-inspired stir-fry from our street food adventures, quick and healthy.
| Ingredient | Quantity |
|---|---|
| Frozen broccoli florets | 3 cups |
| Chicken breast, sliced | 1 lb |
| Soy sauce | 3 tbsp |
| Garlic, minced | 2 cloves |
| Ginger, grated | 1 tbsp |
| Vegetable oil | 2 tbsp |
| Cornstarch | 1 tsp |
| Sesame oil | 1 tsp |
| Salt & pepper | To taste |
Instructions
- Marinate chicken in soy sauce, cornstarch, and sesame oil for 10 minutes.
- Heat oil in a wok; stir-fry garlic and ginger 1 minute.
- Add chicken; cook 5 minutes until browned.
- Add broccoli, salt, pepper; stir-fry 5 minutes. Try Morel Mushroom Recipes.
Yield: 4 servings. Nutrition (per serving): 250 kcal, 25g protein, 10g fat, 15g carbs, 3g fiber, 600mg sodium
Tip: Serve with rice for a complete meal.
Beef and Broccoli
An Asian-inspired classic from our Vietnam travels, with tender beef and crunchy broccoli.
| Ingredient | Quantity |
|---|---|
| Frozen broccoli florets | 3 cups |
| Beef sirloin, sliced | 1 lb |
| Soy sauce | 3 tbsp |
| Oyster sauce | 2 tbsp |
| Garlic, minced | 2 cloves |
| Vegetable oil | 2 tbsp |
| Cornstarch | 1 tsp |
| Sugar | 1 tsp |
Instructions
- Marinate beef in soy sauce, cornstarch, and sugar for 10 minutes.
- Heat oil in a wok; stir-fry garlic 1 minute.
- Add beef; cook 4 minutes until browned.
- Add broccoli and oyster sauce; stir-fry 5 minutes.
Yield: 4 servings. Nutrition (per serving): 280 kcal, 24g protein, 12g fat, 15g carbs, 3g fiber, 700mg sodium
Tip: Use flank steak for tenderness.
Orecchiette with Sausage and Broccoli
An Italian-inspired pasta from our Tuscan travels, with savory sausage.
| Ingredient | Quantity |
|---|---|
| Frozen broccoli florets | 3 cups |
| Orecchiette pasta | 8 oz |
| Italian sausage | 1/2 lb |
| Parmesan cheese, grated | 1/2 cup |
| Olive oil | 2 tbsp |
| Garlic, minced | 2 cloves |
| Salt & pepper | To taste |
Instructions
- Cook pasta until al dente; drain.
- Heat oil; cook sausage and garlic 5 minutes, breaking up sausage.
- Add broccoli, salt, pepper; cook 5 minutes.
- Toss with pasta and Parmesan.
Yield: 4 servings. Nutrition (per serving): 400 kcal, 18g protein, 20g fat, 40g carbs, 3g fiber, 600mg sodium
Tip: Use spicy sausage for a kick.
Broccoli Cheese Soup
A comforting soup from our UK winters, perfect for cold nights.
| Ingredient | Quantity |
|---|---|
| Frozen broccoli florets | 4 cups |
| Vegetable broth | 4 cups |
| Cheddar cheese, shredded | 1 1/2 cups |
| Onion, chopped | 1 small |
| Butter | 3 tbsp |
| Flour | 3 tbsp |
| Milk | 1 cup |
| Salt & pepper | To taste |
Instructions
- Melt butter; sauté onion 3 minutes.
- Stir in flour; cook 1 minute.
- Whisk in broth and milk; simmer 5 minutes.
- Add broccoli; cook 10 minutes.
- Stir in cheese, salt, pepper; serve.
Yield: 4 servings. Nutrition (per serving): 320 kcal, 14g protein, 22g fat, 18g carbs, 3g fiber, 700mg sodium
Tip: Add a pinch of nutmeg for warmth.
Baked Frittata with Spaghetti and Broccoli
An Italian-inspired frittata from our family brunches, customizable and hearty.
| Ingredient | Quantity |
|---|---|
| Frozen broccoli florets | 2 cups |
| Spaghetti | 4 oz |
| Eggs | 6 large |
| Parmesan cheese, grated | 1/2 cup |
| Olive oil | 2 tbsp |
| Garlic, minced | 1 clove |
| Salt & pepper | To taste |
Instructions
- Preheat oven to 375°F (190°C).
- Cook spaghetti until al dente; drain.
- Heat oil; sauté garlic and broccoli 5 minutes.
- Whisk eggs, Parmesan, salt, pepper; mix with spaghetti and broccoli.
- Pour into a greased skillet; bake 20 minutes until set.
Yield: 4 servings. Nutrition (per serving): 300 kcal, 15g protein, 15g fat, 25g carbs, 3g fiber, 400mg sodium
Tip: Add cherry tomatoes for color.
Skillet Ricotta Pasta with Roasted Broccoli
A creamy pasta from our Mediterranean-inspired dinners, with roasted broccoli.
| Ingredient | Quantity |
|---|---|
| Frozen broccoli florets | 3 cups |
| Pasta (rigatoni) | 8 oz |
| Ricotta cheese | 1 cup |
| Olive oil | 3 tbsp |
| Garlic, minced | 2 cloves |
| Parmesan cheese, grated | 1/4 cup |
| Salt & pepper | To taste |
Instructions
- Preheat oven to 425°F (218°C); toss broccoli with 2 tbsp oil, salt, pepper; roast 20 minutes.
- Cook pasta until al dente; drain.
- Heat 1 tbsp oil; sauté garlic 1 minute.
- Mix pasta, ricotta, broccoli, Parmesan, salt, pepper in skillet.
Yield: 4 servings. Nutrition (per serving): 350 kcal, 15g protein, 18g fat, 35g carbs, 3g fiber, 300mg sodium
Tip: Add lemon zest for freshness. Try Vegetarian Recipes.
Cheesy Chicken Broccoli Casserole
A hearty casserole from our family dinners, loved by Victor.
| Ingredient | Quantity |
|---|---|
| Frozen broccoli florets | 4 cups |
| Chicken breast, cooked, shredded | 1 lb |
| Cheddar cheese, shredded | 1 1/2 cups |
| Cream of chicken soup | 1 can (10.5 oz) |
| Milk | 1/2 cup |
| Breadcrumbs | 1/2 cup |
| Butter | 2 tbsp |
Instructions
- Preheat oven to 375°F (190°C).
- Mix broccoli, chicken, soup, milk, and 1 cup cheese in a baking dish.
- Top with breadcrumbs and remaining cheese; dot with butter.
- Bake 25 minutes until bubbly and golden.
Yield: 4 servings. Nutrition (per serving): 400 kcal, 30g protein, 20g fat, 25g carbs, 3g fiber, 800mg sodium
Tip: Add mushrooms for depth.
Broccoli Shrimp Alfredo
A creamy pasta from our coastal travels, with tender shrimp and broccoli.
| Ingredient | Quantity |
|---|---|
| Frozen broccoli florets | 3 cups |
| Shrimp, peeled | 1 lb |
| Fettuccine | 8 oz |
| Heavy cream | 1 cup |
| Parmesan cheese, grated | 1 cup |
| Butter | 3 tbsp |
| Garlic, minced | 2 cloves |
| Salt & pepper | To taste |
Instructions
- Cook fettuccine until al dente; drain.
- Melt butter; sauté garlic 1 minute.
- Add shrimp; cook 3 minutes until pink; remove.
- Add cream, Parmesan, salt, pepper; simmer 5 minutes.
- Toss with pasta, shrimp, and broccoli.
Yield: 4 servings. Nutrition (per serving): 450 kcal, 30g protein, 25g fat, 35g carbs, 3g fiber, 600mg sodium
Tip: Add lemon juice for brightness. Try Seafood Recipes.
Roasted Broccoli Salad with Couscous
A Middle Eastern-inspired salad from our travels, packed with nutrients.
| Ingredient | Quantity |
|---|---|
| Frozen broccoli florets | 3 cups |
| Couscous | 1 cup |
| Olive oil | 3 tbsp |
| Lemon juice | 2 tbsp |
| Feta cheese, crumbled | 1/2 cup |
| Cucumber, diced | 1/2 cup |
| Salt & pepper | To taste |
Instructions
- Preheat oven to 425°F (218°C); toss broccoli with 2 tbsp oil, salt, pepper; roast 20 minutes.
- Cook couscous in boiling water 10 minutes; drain, cool.
- Mix broccoli, couscous, cucumber, feta, lemon juice, and 1 tbsp oil.
Yield: 4 servings. Nutrition (per serving): 250 kcal, 8g protein, 12g fat, 30g carbs, 4g fiber, 300mg sodium
Tip: Add dried cranberries for sweetness. See Healthy Meal Plans.
Baked Broccoli Mac and Cheese
A kid-friendly dish from our family dinners, with a healthy broccoli twist.
| Ingredient | Quantity |
|---|---|
| Frozen broccoli florets | 3 cups |
| Elbow macaroni | 8 oz |
| Cheddar cheese, shredded | 2 cups |
| Milk | 2 cups |
| Butter | 3 tbsp |
| Flour | 3 tbsp |
| Breadcrumbs | 1/2 cup |
| Salt & pepper | To taste |
Instructions
- Preheat oven to 375°F (190°C).
- Cook macaroni until al dente; drain.
- Melt butter; stir in flour, cook 1 minute.
- Whisk in milk; cook until thickened, 5 minutes.
- Stir in cheese, broccoli, pasta; top with breadcrumbs, bake 20 minutes.
Yield: 4 servings. Nutrition (per serving): 420 kcal, 18g protein, 20g fat, 45g carbs, 3g fiber, 500mg sodium
Tip: Use whole wheat pasta for extra fiber.
Italian Sausage Bread with Broccoli Rabe
A savory Italian bread from our travels, topped with broccoli rabe.
| Ingredient | Quantity |
|---|---|
| Frozen broccoli rabe | 2 cups |
| Italian sausage | 1/2 lb |
| Pizza dough | 1 lb |
| Mozzarella cheese, shredded | 1 cup |
| Olive oil | 2 tbsp |
| Garlic, minced | 2 cloves |
| Salt & pepper | To taste |
Instructions
- Preheat oven to 400°F (204°C).
- Heat oil; cook sausage and garlic 5 minutes, breaking up sausage.
- Add broccoli rabe, salt, pepper; cook 5 minutes.
- Roll out dough; top with sausage mixture and cheese.
- Bake 15-20 minutes until golden.
Yield: 4 servings. Nutrition (per serving): 450 kcal, 20g protein, 25g fat, 40g carbs, 3g fiber, 700mg sodium
Tip: Add red chili flakes for spice.
Frequently Asked Questions
Insights from 15+ years in hospitality and 50+ countries explored, sharing family-tested tips for Frozen Broccoli Recipes.
Yes, frozen broccoli retains most nutrients, like vitamin C and fiber, making it a healthy choice. (USDA)
Yes, fresh broccoli works; adjust cooking time slightly for tenderness.
Keep in the freezer at 0°F (-18°C) for up to 12 months for best quality.
Yes, dishes like mac and cheese are loved by kids, including Victor! See Vegetarian Recipes.
Conclusion: Your Frozen Broccoli Adventure
These Frozen Broccoli Recipes bring global flavors and nutrition to your table. From creamy soups to vibrant stir-fries, they’re perfect for quick, healthy meals. Share your creations with #MangoesPalmTrees. Try our Morel Mushroom Recipes or Global Cooking Techniques for more. Happy cooking!
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About Oliver & Natalia Mayerhoffer
Oliver & Natalia Mayerhoffer blend British, Austrian, and Siberian roots across 50+ countries. With Victor (born November 24, 2016, Koh Samui), they share kid-tested recipes and travel tips from Thailand (2016–2018), the UK (2018–2023), and now Vietnam.
