Don’t Toss The Scraps
3 Ways to Use Broccoli Stems 🥦 (That Actually Taste Good!!)
Good For Your Health + Your Wallet 🥦💸
I can’t remember the exact moment someone said, “Okay, now throw the broccoli stems away,” while I was learning how to cook… but… that’s just what we all started doing?
Here's the thing: when we toss the stems, we’re literally throwing away nutrients, flavor, and money. And now that groceries cost more than ever, wasting edible parts of our food just doesn’t make sense!
So this week, we're kicking off a mini series on reducing food waste… starting with one of the most overlooked veggies in your fridge: broccoli stems. They’re packed with fiber, vitamin C, and sulforaphane (a detox-supporting compound that’s been studied for its anti-inflammatory and hormone-balancing properties). And when used right, they’re delicious!
But Why Should We Care About Food Waste?
I’m not here to guilt trip anyone, but I am here to say we’re kind of missing the point when we throw away half of the produce we buy??
The most nutritious parts often get tossed. Stems are packed with fiber and vitamins. Your gut wants that.
Groceries aren’t cheap anymore. Stretching your veggies = stretching your dollar.
It’s better for the planet. Less food waste means a more sustainable kitchen!
🥦 Three Delicious Ways to Use Broccoli Stems
1. Bake Them into Fries🍟
Slice into fry shapes, toss with olive oil, garlic powder, paprika, and bake at 400°F until golden. I like to add a little almond flour or arrowroot to get them crispy. Pair with chipotle mayo or tahini for dipping, and thank me later. They’re kinda addictive.
What You’ll Need:
2 broccoli stems, peeled and sliced into fries
1 egg
½ cup almond flour (or use regular or gluten-free flour)
½ tsp garlic powder
½ tsp paprika
Salt to taste
Olive or avocado oil spray
How to Make It:
Preheat oven to 400°F or air fryer to 375°F.
Whisk egg in one bowl. In another, mix almond flour and seasonings.
Dip each fry into egg, then coat in flour mixture.
Place on a parchment-lined baking sheet (or air fryer tray). Spray lightly with oil.
Bake for 20–25 minutes, flipping halfway, or air fry for ~12 minutes until golden and crispy.
💡 Serve with your favorite dip—chipotle mayo, tahini dressing, or plain ketchup all work.
2. Glow-Up Ginger Broccoli Stem Smoothie 🥤
Chop 'em up, toss them into a freezer bag, and add to smoothies for a fiber and vitamin C boost. I promise, if you pair it with mango, banana, lemon, and almond milk, you won’t taste the broccoli at all! Just a nutrient-dense green smoothie that supports your gut and skin from the inside out.
You won’t taste the broccoli—but your body will thank you.
What You’ll Need:
½ peeled broccoli stem (chopped small)
½ frozen banana
½ cup frozen mango
Juice of ½ lemon
1 tbsp chia or flax seeds
1 knob of fresh ginger (optional, but great for digestion)
1 cup coconut water or almond milk
Optional: scoop of vanilla protein powder or collagen for extra staying power
How to Make It:
Toss everything in a high-speed blender.
Blend until smooth and creamy. Add more liquid if it’s too thick.
Pour it into your favorite glass or jar and enjoy immediately.
💡Chop and freeze broccoli stems ahead of time in small bags so you can just toss them into smoothies throughout the week.
3. Broccoli Stem Fried Rice🥢
Peel the outer layer (it's a little tough), then slice into thin matchsticks. Toss them into your next stir-fry or fried rice—they hold their crunch just enough and soak up all that garlic-ginger-tamari goodness. Kind of like water chestnuts, but fresher (and free).
What You’ll Need:
1–2 broccoli stems, peeled and sliced into matchsticks
1 cup day-old cooked rice (white, brown, or cauliflower rice)
1–2 garlic cloves, minced
1 tbs grated fresh ginger
1 tsp turmeric
1 zucchini, chopped
2 medium carrots, chopped
1 bell pepper, chopped
1 egg (optional)
1–2 tbsp coconut aminos or tamari
1 tbsp sesame oil
How to Make It:
Heat oil in a pan and sauté garlic + ginger until fragrant.
Add broccoli stem matchsticks and any other chopped veggies. Sauté 3–4 min until just tender.
Push veggies to the side, scramble in your egg (if using).
Add rice, sesame oil, turmeric, and tamari. Stir-fry everything together for 2–3 more minutes.
Finish with a drizzle of sriracha, or sesame seeds!
💡 Add whatever veggies you have laying around, this is such a good way to use them!
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Thank you SO much for reading, friends!! If you liked this post, please leave a comment and let me know! Excited to make more discard-specific recipes!
Happy Broccoli Munching!!
xx Amanda