Use it up · Vegetables

Broccoli

Have extra broccoli? Here’s how to choose, store and prep broccoli, plus 10 family recipes to use it all up, best matches first.

🍽 See the recipes 🧺 Pick a few things you have

🛒 Choosing it

Look for tight, dark green florets and firm stalks with no yellow.

Best season: Spring and fall. Timing varies by region.

🧊 Storing it

Fridge: About 4 days
Freezer: 12 months (blanch first), or buy frozen

Keep the fridge at 40°F or below and the freezer at 0°F. Freezer times are for best quality; food kept frozen at 0°F stays safe. When in doubt, throw it out. Times from Rutgers Cooperative Extension.

🔪 Prepping it

Cut into florets; peel and slice the stems, which are good to eat. Roast at 425°F or steam until bright green and just tender.

🌱 Grow it

You can grow your own: broccoli. The Food Garden Planner shows how much to plant for your family and when it comes in.

🌱 Plan a garden with it →

📊 Nutrition per 100 g

Broccoli. 100 g is about 3 1/2 ounces.

Calories	34 kcal	2%
Protein	2.8 g	6%
Total fat	0.4 g	0%
Saturated fat	0.1 g	1%
Total carbohydrate	6.6 g	2%
Dietary fiber	2.6 g	9%
Total sugars	1.7 g
Sodium	33 mg	1%
Calcium	47 mg	4%
Iron	0.7 mg	4%
Potassium	316 mg	7%

% Daily Value for adults (FDA). From USDA FoodData Central 170379 (SR Legacy).

🍽 Recipes that use it up

10 recipes, the ones that use the most broccoli first.

Plan them into your week in the meal planner, or find recipes for two or three things at once with the “What can I make?” picker.

Storage times and buying tips are general guides from the sources below; follow any date or instructions on the package. Cook meat, poultry, fish and eggs to the USDA safe temperatures in each recipe.