25 Easy Yet Healthy Broccoli Recipes For Children

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Broccoli is a cruciferous vegetable related to the cabbage, kale, and cauliflower family (1). The vegetable is versatile since it can be used in a variety of recipes. Additionally, it provides vital nutrients, including fiber, folate, vitamin C, and phytochemicals, such as sulforaphane (2) (3).

You can prepare several healthy broccoli preparations for children.  Fresh or frozen broccoli can be baked, boiled, roasted, and grilled. Broccoli adds nutrients to your child’s diet and provides several long-term health benefits.

This post brings 25 healthy and easy broccoli recipes to prepare for your child/teen across meals.

25 Healthy Broccoli Recipes For Children And Teens

Here are some recipes with broccoli. You can customize them by adding various ingredients or tweaking the recipes to suit your child’s taste.

1. Broccoli pasta

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You will need:

  • ½ cup whole-wheat fusilli pasta
  • ½ cup red onions (chopped)
  • 1 cup broccoli florets and corn
  • ½ cup button mushrooms (chopped)
  • 2 tbsp cheddar cheese (grated)
  • 1 tsp sesame seeds (toasted)
  • ½ tsp herbs mix
  • 1 tbsp olive oil
  • Salt and pepper, to taste

How to: 

  1. Cook pasta according to the directions given on the package and set aside.
  1. Heat olive oil in a saucepan over medium heat and saute onions until they turn light golden.
  1. Add broccoli florets, mushrooms, corn, salt, and pepper and cook everything for seven to eight minutes.
  1. Add pasta, herbs mix, and cheese. Give a toss to the mixture and cook on low heat for about three minutes.
  1. Turn off the flame and transfer the pasta into a bowl. Garnish with toasted sesame seeds, and the healthy pasta is ready to eat.
  1. Serve it to children for breakfast with a cup of milk. Add more seasonal veggies, such as spinach and capsicum, to intensify the nutritional value of the recipe.

2. Broccoli buckwheat noodles

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You will need:

  • 50g buckwheat noodles pack
  • 1 cup broccoli florets
  • ½ cup onions (chopped)
  • ½ cup tomato (thinly sliced)
  • ½ cup tiny button mushrooms
  • 1 tsp herbs mix
  • 1 tsp sesame seeds (toasted)
  • 1 tbsp olive oil

How to:

  1. Cook the pasta according to directions on the package and set aside.
  1. Heat olive oil in a skillet over low heat and saute onions until they turn light brown.
  1. Add broccoli, mushrooms, herbs mix, sesame seeds, and toss the mixture two to three times over high heat.
  1. Lower the flame and let the veggie mix cook for five minutes or until the veggies turn tender.
  1. Turn off the heat and transfer the noodles to a serving plate. Serve warm as breakfast or lunch.
  1. You can add crumbled cottage cheese, tofu, soy nuggets, or chicken shreds to this recipe to up its protein For added micro nutrients, add loads of seasonal veggies.

3. Broccoli sandwich

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You will need:

  • 4 slices multigrain bread (toasted)
  • 1 cup broccoli florets (finely chopped)
  • ½ cup onions (finely chopped)
  • ½ cup corn (boiled)
  • ½ cup potato (cooked and mashed)
  • 2 tbsp mozzarella cheese (grated)
  • 1 tbsp fresh parsley (chopped)
  • 1 tsp ginger garlic paste
  • 1 tsp herbs mix
  • 1 tbsp sesame oil

How to:

  1. Heat sesame oil in a skillet over medium heat and saute onions and ginger garlic paste until the raw aroma fades.
  1. Add broccoli florets, corn, mashed potato, mozzarella cheese, and herbs mix. Cook everything for five minutes, stirring occasionally.
  1. Turn off the heat and add chopped parsley. Mix well.
  1. Spread one to two tablespoons of this veggie mixture on one toasted bread slice and cover it with another slice to make a sandwich. Repeat the process for another two bread slices.
  1. Cut the two sandwiches into halves and place them on a serving plate with homemade hummus or tomato ketchup.
  1. Serve this grab-and-go, quick sandwich in the breakfast or as an after-school snack. Replace the potato with a scrambled egg to make a delicious variation of the recipe.

4. Broccoli pancake

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You will need:

  • 1 cup broccoli florets (finely chopped)
  • 1 egg (beaten)
  • ½ cup whole-wheat flour
  • ¼ cup parmesan cheese (grated)
  • ¼ tsp onion powder
  • ¼ tsp garlic powder
  • ½ tsp salt
  • 3 tbsp canola oil

How to:

  1. Put chopped broccoli florets, egg, wheat flour, cheese, salt, onion, and garlic powder in a mixing bowl. Mix well to remove lumps.
  1. Heat oil in an iron skillet over medium heat and spread a dollop of batter onto it.
  1. Cook the bottom side of the pancake for one minute, or until golden brown and then flip. Ensure both sides look golden brown.
  1. Transfer the pancakes onto a plate and serve with a dip of your child/teen’s choice.
  1. You can add more veggies and try using different types of whole-grain flours to make this recipe healthier.

5. Broccoli and cheese quiche

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You will need:

  • 1 nine-inch whole-wheat pie crust
  • 1 cup broccoli florets (steamed and chopped)
  • ½ cup cheddar cheese (shredded)
  • 1 large egg
  • ¾ cup whole milk
  • ¼ tsp black pepper powder
  • ½ tsp salt
  • 1 tsp olive oil

How to:

  1. Preheat the oven to 375°F (190.5°C).
  1. Meanwhile, roll the pie crust into a circular shape and chill in the refrigerator until use.
  1. Add egg, milk, salt, and pepper into a mixing bowl and mix everything well, ensuring no lumps are present.
  1. Add steamed broccoli and cheese and again mix everything thoroughly. Set aside.
  1. Brush the pie dish with oil and place the pie crust into it. Spread the broccoli mix onto the crust evenly.
  1. Place the pie dish into the preheated oven and bake for 35 to 40 minutes. If the crust is browning quickly, cover the dish with an aluminum foil.
  1. After 40 minutes, remove the pie dish from the oven and let it stand for five minutes before serving.
  1. Serve warm in the breakfast with a cup of fresh homemade lemonade or vegetable juice.

6. Broccoli omelet with toast

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You will need:

  • 1 large egg (beaten)
  • 1 small onion (chopped)
  • 1 small tomato (thinly sliced)
  • ¼ cup broccoli floret (chopped)
  • 1 tbsp mozzarella cheese (grated)
  • 1 tsp herbs mix
  • ⅛ tsp pepper powder
  • ¼ tsp salt
  • 1 tsp sesame oil

How to:

  1. Heat sesame oil in a skillet over low heat.
  1. Meanwhile, add all the ingredients in a mixing bowl and whisk well.
  1. Pour the egg mixture onto the skillet and roll it to spread the mixture evenly. Cook both sides until they turn golden brown.
  1. Turn off the flame and place the egg onto the serving plate. Serve with toasted garlic bread in the breakfast or wrap it in a baked tortilla and serve as a quick evening snack.
  1. You can add toasted pumpkin seeds and veggies to scale up this recipe’s nutritional value.

7. Broccoli mac and cheese

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You will need:

  • 50g elbow macaroni (cooked)
  • 1 cup broccoli florets (steamed)
  • 1 cup cheddar cheese (shredded)
  • 1 cup whole milk
  • 1 tbsp unsalted butter
  • 1 tbsp corn flour
  • ¼ tsp garlic powder
  • ¼ tsp onion powder
  • ½ tsp red pepper flakes
  • ¼ tsp black pepper powder
  • Salt, to taste

How to: 

  1. Melt the butter in a saucepan over low heat.
  1. As the butter warms, add the corn flour by whisking continuously to ensure no lumps form.
  1. Add water and milk, and whisk vigorously to make a smooth, semi-thick mixture just as a sauce.
  1. Stir in the macaroni, salt, garlic powder, onion powder, red pepper flakes, and black pepper. Simmer the mixture for ten minutes, occasionally stirring.
  1. Add cheese and broccoli and cook the mixture until it is thick and smooth.
  1. Turn off the flame and transfer the mac and cheese into a serving bowl. Serve hot with homemade ketchup or favorite sauce.
  1. You can add your child/teen’s favorite veggies to this recipe and enhance its overall nutrient count.

8. Broccoli casserole

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You will need:

  • 1 cup frozen broccoli (chopped and cooked)
  • 2 cups homemade cream of mushroom soup
  • ½ cup cheddar cheese (grated)
  • ½ cup Greek yogurt
  • ½ cup baby spinach (roughly chopped)
  • ½ small onion (finely chopped)
  • ½ cup tomato (sliced)
  • ¾ cup Ritz crackers (crushed)
  • 1 egg
  • 1 tbsp lemon juice
  • 1 tbsp unsalted butter

How to: 

  1. Preheat the oven to 400°F (204.4°C). Grease a nine-inch baking dish with butter and set aside.
  1. Heat cream of mushroom soup, cheese, and lemon juice in a saucepan over low heat until the cheese melts. Turn off the heat and set aside.
  1. In a small bowl, whisk egg, Greek yogurt, and onion.
  1. Now, mix cream of mushroom soup mix and egg mix and cook for two to three minutes. Turn off the heat and transfer the mixture into the baking dish.
  1. In a separate bowl, mix baby spinach, tomatoes, broccoli, butter, and crumbled Ritz crackers. Sprinkle the mix on the top of the mixture in the baking dish.
  1. Put the dish into the oven and bake for 15 to 20 minutes, until the Ritz topping turns golden brown.
  1. After 20 minutes, take out the casserole from the oven and transfer a piece onto the plate. Serve immediately with a creamy dip prepared with flavorings of your choice.

9. Creamy broccoli slaw

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You will need:

  • 100g broccoli slaw mixture
  • ½ cup dried cranberries (chopped)
  • ½ cup red apple (deseeded, cored, and julienned)
  • ½ cup Greek yogurt
  • 2 tbsp apple cider vinegar
  • 1 tbsp jaggery powder
  • 1 tbsp sunflower seeds
  • 1 tsp lemon juice
  • 1 tsp celery seed
  • Kosher salt & black pepper, to taste

How to:

  1. Mix julienned apple slices with the lemon juice in a bowl and set aside.
  1. Add Greek yogurt, apple cider vinegar, celery seeds, jaggery powder, Kosher salt, and pepper in another bowl and mix everything well to prepare the salad dressing.
  1. Put broccoli slaw mixture, dried cranberries, apple slices, and sunflower seeds in a salad bowl. Pour the salad dressing and toss to combine everything.
  1. Refrigerate the salad for an hour and serve as an appetizer before the dinner or weekend brunch.
  1. You can add chopped almonds, cashews, dates, and pistachio to this recipe and upgrade its nutritional value.

10. Chicken broccoli stir-fry

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You will need:

  • 1 cup chicken breast pieces (boneless and skinless)
  • 1 cup broccoli florets (chopped)
  • 1 yellow onion (sliced)
  • 2 tbsp virgin olive oil
  • 1 tbsp sesame seeds (toasted)

For stir-fry sauce

  • ¼ cup low-sodium chicken broth
  • 3 tbsp light soy sauce
  • 2 tbsp organic honey
  • 1 tbsp corn starch
  • 1 tbsp sesame oil
  • 1 tsp fresh ginger (peeled and grated)
  • 1 tsp garlic (grated)

How to:

  1. Mix all the ingredients mentioned under stir-fry sauce in a mixing bowl and set aside.
  1. In a separate bowl, mix chicken pieces with black pepper powder and set it aside as well.
  1. Heat a tablespoon of olive oil in a skillet over medium-high heat and place the chicken pieces onto the skillet in a single layer.
  1. Stir fry for five minutes, until the chicken pieces turn golden brown. Place the pieces into a bowl and keep aside.
  1. In the same skillet, add the remaining oil, broccoli florets, onion, and mushrooms. Stir fry for three to four minutes, until mushrooms soften and broccoli turns tender.
  1. Lower the flame and pour the stir-fry sauce over the vegetables. Simmer for three to four minutes until the sauce thickens. Adjust the sauce’s consistency by adding water using a spoon.
  1. Stir-fry the chicken and sauce mix for another 30 seconds and then turn off the flame. Transfer the chicken and broccoli stir-fry into a plate and serve right away with steamed rice.

11. Honey garlic shrimp and broccoli

Image: Shutterstock

You will need:

  • 1 cup large shrimp (deveined and tails removed)
  • 1 cup broccoli (chopped)
  • ¼ cup organic honey
  • ¼ cup light soy sauce
  • 2 tbsp unsalted butter
  • 2 tbsp garlic (minced)
  • 1 tsp ginger (freshly grated)
  • ¼ tsp red pepper flakes
  • ½ tsp corn starch
  • 1 tbsp olive oil
  • Salt and black pepper powder, to taste

How to:

  1. Mix honey, soy sauce, ginger, garlic, red pepper in a small mixing bowl to prepare the sauce.
  1. Pour one-third of this sauce in a large mixing bowl and toss shrimps in it to marinate for 30 minutes. Add the corn starch to the remaining sauce, and set the mixing bowl aside.
  1. After 30 minutes, remove the shrimps and discard the marinade sauce.
  1. Heat oil in a skillet over high heat and saute broccoli, salt, and pepper for five to six minutes until the broccoli turns soft. Turn off the heat and transfer the broccoli into a bowl.
  1. Heat butter into the same skillet, add shrimp and cook each side for about two minutes over medium heat.
  1. Pour the remaining sauce on the shrimp and bring the mixture to simmer. Add the cooked broccoli mixture and toss everything well.
  1. Turn off the flame, transfer the shrimps and broccoli fry into a bowl, and serve with steamed brown rice for a sumptuous lunch.

12. Cheesy broccoli pizza

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You will need:

  • 1 cup seasoned broccoli (chopped)
  • 1 ready made pizza crust
  • 1 cup mozzarella cheese (shredded)
  • ½ cup homemade pizza sauce
  • ½ cup onion (sliced)
  • ½ cup mushrooms (sliced)
  • 1 tsp herbs mix
  • 1 tbsp olive oil

How to:

  1. Preheat the oven to 450°F (232°C).
  1. Place the broccoli in the microwave and cook for five minutes. Set aside.
  1. Grease the pizza tray with olive oil and place the pizza crust in it.
  1. Next, spread the pizza sauce over the pizza crust and sprinkle half-a-cup of cheese on the top of the sauce.
  1. Spread all the veggies and herb mix over the cheese and top them with the remaining half of the cheese.
  1. Bake the pizza for 15 minutes, until the cheese has melted and the pizza corners and crust have turned light brown.
  1. Serve immediately with cheesy dip as an evening snack to your child/teen.

13. Broccoli stuffed crepe

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You will need:

  • 2 whole-wheat crepes (ready made)
  • 1 cup broccoli (washed and chopped)
  • ½ cup onion (finely chopped)
  • ½ cup cream cheese
  • ½ cup cheddar cheese (grated)
  • 1 tbsp Dijon mustard
  • 1 tbsp unsalted butter
  • 1 tsp herbs mix
  • ¼ tsp red chili flakes
  • Salt and black pepper powder, to taste

How to:

  1. Heat butter in a saucepan and saute onions on medium heat until they turn golden brown.
  1. Add chopped broccoli, salt, and pepper powder and cook until the broccoli gets soft. Turn off the heat.
  1. Stir in the Dijon mustard, herbs mix, chili flakes, cheddar cheese, and cream cheese into the broccoli and onion mixture.
  1. Place both the crepes on a flat surface and spread a tablespoon of the broccoli mixture on each.
  1. Roll the crepes into a cylinder and place them seam side down on a baking dish. Bake them for five to seven minutes at 350°F (176°C) or until the cheese completely melts.
  1. Take out the crepe from the oven and put them onto a plate. Serve with yogurt dip or homemade hummus.

14. Broccoli quinoa pilaf

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You will need:

  • 1 cup quinoa (cooked)
  • 1 cup broccoli florets (chopped)
  • ½ cup corn (boiled)
  • ¼ cup onion (finely chopped)
  • ¼ cup sun-dried tomatoes (julienned)
  • 2 garlic cloves (minced)
  • 2 tbsp parmesan cheese (grated)
  • 1 tsp fresh parsley (chopped)
  • ½ tsp dried oregano
  • 1 tbsp olive oil

How to: 

  1. Heat oil in a saucepan over medium heat and saute onion and garlic for about two minutes, until the onions turn light brown.
  1. Add quinoa, sun-dried tomatoes, corn, broccoli, oregano, salt, and cook for seven to eight minutes while stirring occasionally.
  1. Once the broccoli turns tender, turn off the heat, and sprinkle cheese and parsley over the quinoa and broccoli mix. Give the mix a toss, and the pilaf is ready.
  1. Transfer it into a bowl and serve with fresh lemonade or a cup of hot milk.
  1. You can add shredded chicken, scrambled egg, or crumbled tofu to enhance the recipe’s nutritional value and taste.

15. Broccoli and cheddar bites

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You will need:

  • 1 cups broccoli (steamed and chopped)
  • ½ cup cheddar cheese (grated)
  • 1 onion (finely chopped)
  • 1 tomato (chopped)
  • 3 large eggs
  • ½ tsp dried thyme
  • ½ tsp garlic powder
  • 1 tbsp olive oil
  • Salt and black pepper powder, to taste

How to: 

  1. Preheat the oven to 400°F (204.4°C). Grease a six-cup muffin tray with olive oil and set aside.
  1. In a mixing bowl, crack the eggs and whisk them with salt, pepper, garlic powder, and thyme.
  1. Stir in broccoli, onion, tomato, and cheddar cheese. Mix everything thoroughly.
  1. Divide the egg mixture evenly into muffin cups filling each about a two-third full.
  1. Put the muffin tray into the oven and bake for 12 to 15 minutes, until the muffins rise and their crust turns light brown.
  1. Take out the muffins and transfer them onto a plate. Serve with homemade dip or ketchup, or pack them for the school lunch.

16. Creamy broccoli soup

Image: Shutterstock

You will need:

  • 1 cup broccoli florets
  • 3 cups homemade chicken broth
  • 2 cups whole milk
  • 1 onion (chopped)
  • ½ stalk celery (chopped)
  • 3 tbsp unsalted butter
  • 1 tbsp all-purpose flour
  • 1 tsp sesame seeds (toasted)
  • Salt and black pepper powder, to taste

How to:

  1. Heat two tablespoons of butter in a medium-sized stockpot and saute onion and celery until tender. Add broccoli and chicken broth, and simmer the mixture for ten minutes.
  1. After ten minutes, turn off the flame and set the stockpot aside to cool.
  1. Blend the broccoli and broth mixture into a soupy liquid, using a food processor or an immersion blender.
  1. Heat the remaining butter in a saucepan over medium heat, stir in the broccoli-broth mixture, flour, sesame seeds, and add milk.
  1. Let the mixture simmer with constant stirring for five minutes, turn off the flame, and serve.

17. Broccoli and mushroom soup

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You will need:

  • 60g potatoes (cubed)
  • 3 cups low-sodium vegetable stock
  • 1 cup leek (thinly sliced)
  • 1 cup broccoli florets
  • 1 cup button mushroom (sliced)
  • 1 cup sour cream
  • 1 cup cheddar cheese (shredded)
  • 2 garlic cloves (finely chopped)
  • 2 tbsp unsalted butter
  • 1 tbsp dried parsley
  • Salt and black pepper powder, to taste

How to: 

  1. Heat butter in a saucepan and fry leek and mushrooms until they turn crispy and light brown.  Keep a few fried mushrooms aside for garnishing.
  1. Add the vegetable stock and potato cubes into the saucepan and cook for ten minutes.
  1. Add broccoli and cook the mixture on low heat for another ten minutes. Turn off the heat and set the saucepan aside.
  1. Add the cream, cheese, salt, pepper, and parsley. Blend the ingredients in a smooth soup using an immersion blender or food processor.
  1. Transfer the soup into a soup bowl, garnish with fried mushrooms, and serve with toasted garlic bread slices or bread sticks.

18. Chili garlic broccoli and salmon bowl

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You will need:

  • 1 salmon fillet
  • 1 lemon (sliced)
  • ½ cup brown rice
  • ½ cup broccoli florets (chopped)
  • ⅛ cup light soy sauce
  • 2 tbsp sesame seed oil
  • 1 tbsp olive oil
  • 1 tbsp chili garlic sauce
  • ½ tsp garlic (minced)
  • 2 cups water

How to:

  1. Boil water in a saucepan over low heat. Add the rice, stir well, and let the rice simmer for 15 minutes with a closed lid. Set cooked rice aside.
  1. Heat olive oil in a large skillet over medium heat and add two lemon slices, lay salmon skin side down. Cook covered for five minutes.
  1. After five minutes, remove the lid and carefully flip the salmon. Cover and cook for another five minutes.
  1. Prepare the sauce by mixing soy sauce, chili garlic sauce, sesame oil, and garlic in a small bowl.
  1. Remove the lemon slices from the skillet, reduce the heat to low, and pour in the sauce and broccoli. Cover the skillet again and cook for another three minutes. Turn off the flame.
  1. Put rice in a bowl and pour over salmon fillet and broccoli with sauce. Serve warm.

19. Broccoli frittata

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You will need:

  • 1 cup broccoli florets (chopped)
  • ½ cup onions (chopped)
  • ½ cup cherry tomatoes (chopped)
  • ½ cup parmesan cheese (grated)
  • 2 eggs
  • 1 garlic clove (thinly sliced)
  • 2 tbsp olive oil
  • 1 tbsp herbs mix
  • Salt and black pepper powder, to taste

How to:

  1. Preheat the oven to 350°F (176.6°C).
  1. Heat a tablespoon of olive oil in the skillet and saute onion and garlic over medium heat for 30 seconds.
  1. Add broccoli, cherry tomatoes, herbs mix, salt, and pepper and cook the ingredients for two to three minutes.
  1. Whisk the eggs in a mixing bowl and stir in the broccoli mixture to the beaten eggs.
  1. Return the skillet to the heat and pour the remaining oil in it. Pour in the egg and broccoli mixture and cook over low heat for three minutes.
  1. Turn off the heat and transfer the broccoli and egg frittata into two ramekins. Sprinkle cheese and bake for about 12 minutes.
  1. Take out the frittata from the oven and place it on a plate. Serve right away.

20. Broccoli and eggplant bruschetta

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You will need:

  • 3-4 slices of garlic bread
  • 1 cup baby eggplant slices (grilled, with skin)
  • ½ cup broccoli florets (chopped)
  • ½ cup feta cheese (crumbled)
  • 1 onion (chopped)
  • 1 tomato (chopped)
  • 2 garlic cloves (minced)
  • 1 tbsp red chili powder
  • 2 tbsp unsalted butter
  • 1 tbsp sesame oil
  • Salt, to taste

How to: 

  1. Heat sesame oil in an iron skillet and saute minced garlic in it for over five seconds.
  1. Add onion and tomato and cook them for five minutes.
  1. Add eggplant slices, broccoli, and mix well. Season with salt and red chili powder, and simmer the mixture for two minutes.
  1. Meanwhile, toast the garlic bread with butter and place them on the serving plate.
  1. Spread the cheese on the toasted bread slices and top it with eggplant and broccoli mixture. Serve immediately as a quick snack to your child/teen.
  1. Add more veggies, nuts, seeds, and other ingredients of your choice to make the recipe healthier.

21. Broccoli Alfredo lasagne

Image: Shutterstock

You will need:

For lasagne:

  • 9 lasagna noodles (cooked)
  • ½ cup broccoli florets (chopped)
  • ½ cup tomatoes (chopped)
  • ½ cup rotisserie chicken (shredded)
  • 1 cup mozzarella cheese (grated)

For Alfredo sauce:

  • 1 cup half-and-half cream
  • ¾ cup parmesan cheese (grated)
  • 4 tbsps unsalted butter
  • 1 tbsp garlic (minced)
  • ½ tsp black pepper powder

How to: 

  1. Preheat the oven to 375˚F (190˚C).
  1. Melt butter in a saucepan over medium heat. Add garlic, cream, pepper, and mix everything well, stirring constantly.
  1. Bring the mixture to boil, reduce the heat, and let the mixture simmer. Add parmesan cheese with constant stirring until the sauce thickens. The Alfredo sauce is ready.
  1. Pour two tablespoons of Alfredo sauce into a roasting tin and put three lasagna noodles on it.
  1. On the noodles, spread shredded chicken, broccoli, tomato, and mozzarella.
  1. Pour some sauce and cover it with three lasagne noodles.  Repeat the process to make another layer. Pour the remaining sauce and mozzarella over the last lasagne layer. Cover the lasagne with foil and bake for 30 minutes.
  1. After 30 minutes, remove the foil, and bake for an additional 15 minutes, until the top layer turns brown.
  1. Remove the lasagne from the oven, transfer onto the plate, and serve after cutting in two halves.

22. Broccoli and chickpea rice

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You will need:

  • 1 cup broccoli florets (chopped)
  • ¼ cup red rice (cooked)
  • ¼ cup chickpea (cooked)
  • 1 scallion (diced)
  • 1 garlic clove (minced)
  • 2 tbsp cilantro stems (chopped)
  • 2 tbsp almonds (toasted)
  • 2 tbsp olive oil
  • Sea salt and black pepper, to taste
  • ¼ tsp cumin seeds
  • 1 lime (zest and juice)

How to:

  1. Heat olive oil in a skillet over low heat. Add cumin seeds and let them crackle.
  1. Add garlic and scallions, and saute until they turn light brown.
  1. Add cilantro, broccoli, chickpeas, almonds, salt, and pepper and mix well. Cook the mixture for five to eight minutes until broccoli turns tender. Add red rice and toss the mixture two to three times.
  1. Lastly, pour lime juice into the rice mix and toss gently. Cook on high heat for five minutes while stirring constantly.
  1. Turn off the heat and transfer the broccoli rice into a rice bowl. Sprinkle lime zest and serve immediately as a healthy lunch.
  1. You can add more healthy ingredients, like veggies, tofu, chicken, and soy nuggets, to make the recipe sumptuous.

23. Vegan broccoli salad

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You will need: 

For the salad:

  • 1 cup broccoli florets (steamed)
  • ½ cup red grapes (halved)
  • ⅓ cup almonds (dry roasted and finely chopped)
  • ⅓ cup red onion (diced)
  • ⅓ cup dried cranberries or raisins (chopped)

For the dressing:

  • ¾ cup raw cashews (soaked overnight)
  • 1 tbsp maple syrup
  • 1 tbsp filtered apple cider vinegar
  • ½ tsp garlic (minced)
  • Salt and black pepper powder, to taste
  • ⅛ cup water

How to:

  1. Blend all the ingredients for the dressing into a lump-free, smooth cream using a blender. Set aside.
  1. Put broccoli, grapes, almonds, red onion, and dried cranberries in a mixing bowl and toss them gently to mix along.
  1. Pour the dressing over the salad and toss two to three times to mix everything thoroughly.
  1. Serve right away or chill in the refrigerator for an hour and serve as a mid-day snack or an appetizer before dinner.

24. Baked broccoli cheese balls

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You will need:

  • 1 cup broccoli florets (cooked and chopped)
  • 1 cup potato and corn (roughly mashed)
  • ½ cup bread crumbs
  • ½ cup cheddar and mozzarella cheese (shredded)
  • 2 shallots (finely sliced)
  • 2 garlic cloves (minced)
  • 2 eggs
  • Salt and black pepper powder, to taste

How to: 

  1. Preheat the oven to 390°F (198.8°C). Line a baking tray with parchment paper and set aside.
  1. Place all ingredients in a bowl and mix well.
  1. Scoop a tablespoon of this mixture and roll between your palms to make small balls. Place all the balls in the baking tray and bake for 25 minutes, or until their top turns crisp and golden.
  1. Serve with homemade yogurt sauce, lemon and mint dip, or hummus as a healthy snack for children or teens.

25. Green broccoli smoothie

Image: Shutterstock

You will need:

  • ½ cup broccoli (steamed)
  • 1 banana
  • ½ red grapefruit (peeled and chopped)
  • ½ lime (juice and zest)
  • 1 tbsp mint (chopped)
  • ⅓ cup water

How to:

  1. Blend all the ingredients, except lime zest, into a smooth-flowing liquid using a blender. Ensure no lumps are present.
  1. Pour the smoothie in a glass, garnish with lemon zest and serve.
  1. You can add more seasonal fruits, nuts, and seeds to add more nutrients to the recipe and make it healthier.

Broccoli can enhance the nutritional value of your child’s meals. Include the vegetable in the regular diet by adding it to different recipes, such as omelet, casserole, pasta, mac and cheese, pizza, and other preparations that children and teens usually like to eat.

References:

1. Broccoli; University of Maryland
2. Broccoli; Defeat Diabetes Foundation
3. 12 “superfoods” you should be eating; Harvard Health Publishing

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