All the articles I read on broccoli and how healthy it is had no impact on my passionate disgust towards this little green monster. The only way I could say I don’t mind eating broccoli would be floating in mayonnaise. Apparently, that’s not a good idea, so until I find a proper way to take the yuck out of broccoli, I want to see with what I can replace it. I need solid broccoli alternatives – vegetables that have the same nutrients and health benefits but don’t make me want to cry into my plate.
Why Is Broccoli Healthy?
Why nature would pack so many incredible nutrients into such a gross vegetable is beyond my power of understanding. But it did, broccoli is a superfood, and those who can bring themselves to eat it are one step closer to a healthy body. But what exactly is it that makes broccoli a superfood?
Broccoli is one of the healthiest cruciferous vegetables, as it’s basically a cocktail of nutrients, as you can see from the table below.
| Nutritional value per 100 g (3.5 oz) | |
| Calories | 34 kcal |
| Carbohydrates | 6.64 g |
| Fat | 0.37 g |
| Protein | 2.82 g |
| Vitamin B2 (Riboflavin) | 0.117 mg |
| Vitamin B5 (Pantothenic acid) | 0.574 mg |
| Vitamin B9 (Folate) | 63 μg |
| Vitamin C | 89.2 mg |
| Vitamin K | 101.6 μg |
| Manganese | 0.21 mg |
The list is actually longer; I only mentioned the elements you find in broccoli, which ensure at least 10% of the daily recommended value. But the stars of the nutrition table, in this case, are two of the vitamins.
Vitamin C and vitamin K are present in broccoli in high amounts. In fact, 100 g of broccoli has 107% of the daily recommended value of vitamin C and 97% of the daily value of vitamin K.
So when you’re trying to find what is a good replacement for broccoli, these are the main criteria to use. Ideally, you should also get a good amount of other vitamins and minerals in your substitutes for broccoli. And, not least, a taste that you can enjoy.
I made a list of the most popular broccoli alternatives people turn to, and I’m sure at least some of them will sound appealing.
Ten Excellent Broccoli Alternatives You Can Try:
1. Cauliflower
Cauliflower is one of the best broccoli alternatives and the top option for many people who want the nutrients in broccoli but cannot stand the taste. Truth be told, cauliflower and broccoli aren’t identical from a nutritional point of view; broccoli has more fibers but also vitamins A, C, and K.
Still, they have similar textures and can be inter-exchangeable in many recipes. If we also consider it has so few calories and carbohydrates, it’s definitely worth trying some cauliflower recipes now and then. But try not to use too much cheese; while this is a common way of cooking cauliflower, it’s not the best option if you’re on a diet.
2. Cabbage
If you’re looking for low-carb veggies, cabbage is an excellent option. It’s highly versatile and can add a nice flavor to many dishes. Go past the infamous cabbage soup diet and try adding it to salads, stir-fries, or noodles.
As for its nutritional value, 1 cup of raw cabbage gives you 85% of the daily recommended value of vitamin K and 54% of the DV of vitamin C.
3. Brussels sprouts
Brussel sprouts come pretty close to broccoli when it comes to taste if you ask me. But if you like it, it’s one of the broccoli alternatives you can try. Moreover, given that it’s crazy rich in vitamin K (137% of the daily recommended value), it’s one of the green vegetables worth trying.
When planning your low-carb meals, roasted brussels sprouts are not a bad option, especially if you add a bit of garlic.
4. Kale
The healthy kale is not to be disregarded, as it’s low on calories and packed with nutrients like calcium, potassium, manganese, copper, and vitamins A, K, C, and B6. Out of the vegetables similar to broccoli, this superfood can be included in your diet in so many ways.
If you’re into smoothies and juices, a kale drink can give you an energy boost. You can also add it to salads or turn to cooked kale to upgrade your meals.
5. Bok Choy
Unlike the yucky broccoli, bok choy is delicious, and its crunchy texture can take your salads to the next level. Filled with antioxidants and vitamins, this awesome vegetable is perfect for weight loss; a cup of shredded raw bok choy has 0 grams of fat.
So if you’re searching for a green vegetable similar to broccoli, bok choy is a great option.
6. Swiss Chard
Swiss chard is one of the great broccoli alternatives, and in some aspects, it even beats broccoli. For instance, it’s extremely high in vitamin K, three times the recommended daily value.
It’s one of the veggies that boost both your health and your weight loss. This superfood is an excellent source of vitamins, magnesium, and antioxidants. So make sure to add Swiss chard to your vegetable side dishes as often as you can.
7. Spinach
Kids today may not know much about Popeye, but I remember all about him and the strength he got from eating spinach. It may not be high on kids’ list of favorite foods, but it’s worth trying to convince them.
On your search for vegetables to eat instead of broccoli, take a close look at this leafy vegetable.
Spinach is one of the best substitutes for broccoli for many reasons:
- it’s rich in insoluble fiber, helping your digestion
- excellent source of iron
- packed with vitamins: A, C, K1, B9
- it’s about 90% water
- it’s one of the really versatile vegetables; you can add it to salads, omelets, you can steam it, and even add it to savory muffins.
8. Asparagus
You may think of it as a fancy veggie served in pretentious restaurants with an expensive type of meat. But in fact, there are many asparagus ideas you can try making at home. And it will be worth it. It may not be one of the most popular broccoli alternatives, but it’s a valid option.
Asparagus is a spring vegetable that’s particularly high in folate; not many vegetables can advertise that. But it’s also a great source of selenium, thiamine, riboflavin, and vitamins (K, C, A). So maybe it’s time to learn how to season asparagus; your diet can really benefit from it.
9. Green beans
Green beans are a simple and affordable alternative to broccoli and, just like the veggie I hate so much, are high in vitamins K and C. But they are also tasty, and you can use them in so many different ways.
Green beans and chicken is a healthy and tasty dish that will help you get slimmer, but you can try many other quick green beans recipes.
10. Collard Greens
Collard greens are part of the same species as broccoli, Brassica oleracea. Unlike the other broccoli alternatives on this list, its strong points aren’t vitamins K and C; instead, they are a good source of calcium, antioxidants, and fiber, just like broccoli.
A significant advantage of these green vegetables is that they keep most of their nutritional properties even after cooking them.
Other Broccoli Alternatives to Consider
The list of substitutes for broccoli is actually longer. Depending on your taste, the season, and other aspects, you may find some preferable or more accessible than others. Here are a few other useful answers to the question ‘what can I use instead of broccoli?’:
- Watercress
- Lettuce
- Bell peppers
- Celery stalks
- Turnip greens
- Artichokes
Is Broccoli the Healthiest Vegetable?
Well, no. Undoubtedly, it’s one of the healthiest options, and if you like the taste, you should add it to your meals as often as you can. But broccoli’s reputation may be a bit exaggerated. The fact is many other veggies can compete for the title, to say the least.
Kale is one of these vegetables. Its nutritional values are pretty impressive. Spinach is another strong contender, and so are carrots and microgreens.
FAQs on Broccoli Alternatives
What has the same macros as broccoli?
No vegetable is an exact match to broccoli from a nutritional point of view. But there are so many broccoli alternatives to choose from, as you can see from the list above. And you don’t need the exact same macros. As long as you do your best to have a healthy diet, you will get those nutrients from all sorts of foods.
Which is healthier, cabbage or broccoli?
You could say that broccoli is healthier than cabbage, but the difference is minimal. The fact is these veggies are awesome, and each of them has its strong points. For example, broccoli is richer in vitamins A, E, and C, but cabbage has more vitamin K (a lot more).
Both these vegetables are a great addition to your diet. And if you don’t like one of them, you can always find a substitute.
What can I substitute for broccoli in the military diet?
The allowed broccoli alternatives in the military diet are cauliflower, spinach, Brussels sprouts, and asparagus. If those don’t work for you, you can try any other green vegetables.
What happens if you don’t eat enough broccoli?
Nothing terrible happens if you don’t eat enough broccoli. Moreover, you can skip broccoli altogether, and everything will be all right. But if you want to stay healthy and even lose some weight, you will need to add those nutrients to your diet one way or another.
Vitamins, minerals, fibers, and all those essential elements need to make their way to your plate. But broccoli isn’t the only one to do the job; you can opt for broccoli alternatives and get the same optimal result.
Essential Takeaways
Broccoli is an amazing vegetable, and adding it to your plate is excellent for your health, and it helps you lose weight. But it also has a taste that not everyone can tolerate. Fortunately, there are so many broccoli alternatives available; you should not stress yourself at all over it.
If you don’t like broccoli, don’t eat it! There are other ways to lose weight; you don’t have to force yourself to meals you cannot stand. The same goes for other aspects of weight loss as well. The key to a healthy lifestyle and a balanced body is to find the path that works for you.
Just keep positive and don’t put unnecessary pressure on yourself. For every element you hate, there’s an easier alternative.
With that in mind, also take a look at How to Lose Weight without Exercising.
Written by Mia Davis