Keto Broccoli Stem Noodles

Don’t toss those broccoli stems! They’re the secret ingredient to a fantastic, keto-friendly noodle alternative. If you’ve ever found yourself wondering what to do with leftover broccoli stems, this recipe is the perfect solution. These noodles are low-carb, high-fiber, and have a slightly crisp yet tender bite, making them an excellent substitute for traditional pasta. Whether you’re looking to reduce food waste or just want a fun new way to enjoy your veggies, these keto broccoli stem noodles will become a favorite in your kitchen.

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Why You’ll Love This Recipe

• Super Low-Carb – Unlike traditional pasta, these noodles won’t spike your blood sugar.
• Nutrient-Packed – Broccoli stems are loaded with fiber, vitamin C, and antioxidants.
• Versatile – These noodles pair well with keto-friendly sauces, meats, and toppings.
• Easy to Make – A quick spiralizing and sautéing session is all it takes.
• A Great Way to Reduce Waste – No more throwing away broccoli stems—turn them into a delicious meal instead!

My Personal Experience

I used to throw away broccoli stems, thinking they were too tough to be useful. But once I discovered how to spiralize them into noodles, everything changed! They have a mild, slightly sweet flavor and absorb sauces beautifully. The best part? They hold up much better than zucchini noodles, staying firm instead of turning watery. Now, every time I buy broccoli, I get excited knowing I’m making the most of every part of the veggie.

Required Equipment

Spiralizer

This is the easiest way to turn broccoli stems into noodles. I prefer using a handheld one for quick jobs, but a larger countertop version works great if you’re making a big batch.

Sharp Knife

You’ll need a good knife to trim the tough outer layer of the stems before spiralizing. A sharp chef’s knife makes this process quick and easy.

Sauté Pan

A wide sauté pan or skillet is perfect for cooking these noodles. You want enough space for them to cook evenly without overcrowding.

Ingredients & Substitutions

• Broccoli Stems (2 large stems) – The star of the recipe. If you don’t have broccoli stems, you can use kohlrabi or daikon radish for a similar texture.
• Olive Oil (1 tbsp) – Helps to sauté the noodles while adding a rich flavor. Avocado oil works as a great substitute.
• Garlic (2 cloves, minced) – Brings a nice depth of flavor. You can also use garlic powder if you’re in a pinch.
• Salt & Pepper (to taste) – Enhances the natural taste of the broccoli stems.
• Parmesan Cheese (2 tbsp, optional) – Adds a nice umami boost. Omit for a dairy-free version or use nutritional yeast instead.
• Lemon Juice (1 tsp, optional) – A little acidity brightens up the flavor of the noodles.

How to Make Keto Broccoli Stem Noodles

1. Prepare the Broccoli Stems – Trim off the tough outer layer of the stems with a knife or vegetable peeler.
2. Spiralize the Stems – Using a spiralizer, cut the stems into long noodle-like strips.
3. Heat the Oil – In a sauté pan over medium heat, add olive oil and minced garlic. Cook for about 30 seconds until fragrant.
4. Cook the Noodles – Add the spiralized broccoli stems to the pan and toss them in the garlic oil. Cook for about 3-4 minutes, stirring occasionally.
5. Season & Serve – Sprinkle with salt, pepper, and a little lemon juice if using. Remove from heat and top with Parmesan cheese. Serve immediately.

Tips for This Recipe

• Don’t Overcook – The noodles should be tender but still slightly crisp.
• Use Fresh Stems – Older, woody stems won’t spiralize well.
• Try Different Sauces – These noodles are perfect with pesto, Alfredo, or a garlic butter sauce.

Optional Additions

• Red Pepper Flakes – For a little heat.
• Mushrooms – Sauté some mushrooms alongside the noodles for extra texture.
• Chicken or Shrimp – Add protein for a complete meal.

Serving Ideas

• Serve with a creamy Alfredo sauce for a rich, satisfying dish.
• Toss with olive oil, lemon zest, and fresh basil for a light, refreshing side.
• Use as a base for keto stir-fries with your favorite veggies and proteins.

Storage Recommendations

• Refrigeration – Store leftovers in an airtight container for up to 3 days.
• Freezing – Not recommended, as the noodles lose their texture when thawed.
• Reheating – Quickly sauté in a pan for 1-2 minutes to warm them up.

Frequently Asked Questions

Can I use a knife instead of a spiralizer?
Yes! Just slice the stems into very thin strips using a sharp knife or a julienne peeler.

Are broccoli stems really good for you?
Absolutely! They contain fiber, vitamins, and antioxidants, making them a nutritious choice.

Can I use frozen broccoli stems?
Fresh is best, as frozen stems can be too soft to spiralize properly.

Nutritional Breakdown (Per Serving)

• Calories: 80
• Total Carbs: 6g
• Fiber: 3g
• Net Carbs: 3g
• Protein: 3g
• Fat: 5g

I’m so excited to hear how this recipe turned out for you! 😊 Don’t forget to follow us on Instagram and Facebook for daily keto inspiration, tasty recipes, and all the support you need to crush your goals. Want to make your keto journey easier? Get a meal plan tailored to your unique needs and preferences, designed to keep you on track effortlessly. Start your personalized plan now!