FREE 5-Ingredient Recipe EBook

• Why You’ll Love My Sauteed Broccoli Recipe
• Ingredients & Substitutions
• How To Saute Broccoli
• My Recipe Tips
• Flavor Variations
• Storage Instructions
• Serving Suggestions
• More Easy Sauteed Veggies
• Sauteed Broccoli (Fast & Easy) Recipe card
• Recipe Reviews

I’m a firm believer in simple recipes over the kind that leave you stuck in the kitchen for half the day. Take my sauteed broccoli recipe, for instance. It’s a straightforward, healthy side dish with just 3 ingredients (plus S&P), but it’s got all the right notes of tender and garlicky and a little sweet.

While the flavor isn’t quite the same as my roasted broccoli , it’s much faster to simply saute broccoli when I need a quick side. And let’s be real, there are so many days when that’s just what you need.

Why You’ll Love My Sauteed Broccoli Recipe

• Crisp tender with browning – I love that crisp tender texture almost as much as I love those browned, caramelized edges. You get the best of both!
• Bursting with garlicky flavor – My sauteed broccoli recipe amps up this humble vegetable with a generous hit of garlic. Because garlic makes everything better.
• Quick and simple to make – With just 3 main ingredients (plus a little salt and pepper), this dish is not only a breeze to pull together but also ready in just 12 minutes. It’s perfect for your last-minute side dish needs!
• A versatile, healthy side – Pair sauteed broccoli with your favorite chicken recipes (I love it with a pan seared chicken breast ) or my top sirloin steak , and you’ve got yourself a full meal that’s both healthy and delicious. But really, it’s versatile enough to adapt to almost any main dish. See my other serving suggestions below!

Ingredients & Substitutions

Here I explain the best ingredients for my sauteed broccoli recipe, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Broccoli Florets – Chop up a head of broccoli yourself or grab a bag of pre-cut florets to save time, and you’re good to go. I recommend fresh for that perfect crunch, but if frozen is all you have, it’s fine—just know it might turn out a bit mushier. Personally, I prefer to use my frozen broccoli in the air fryer instead, which turns out better. If you’ve got a lot of broccoli to use up, make my broccoli slaw to go with your roasted florets — it’s quite different so it’s not boring.
• Garlic – While you can saute broccoli on its own, nothing beats the punch of fresh garlic! If you need a shortcut, I make it using 2 teaspoons of jarred minced garlic instead all the time. You could even sprinkle on some garlic powder, but that’s a far cry from fresh.
• Olive Oil – I usually go for a neutral mild olive oil when I make sauteed broccoli, but extra-virgin olive oil, avocado oil, or coconut oil are great alternatives if that’s what you’ve got.
• Sea Salt & Black Pepper – I just use the basics here, but see my variations below for other options.
• Water

How To Saute Broccoli

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Saute the garlic. Heat the olive oil in a large saute pan or large skillet over medium heat. Add the minced garlic and saute until fragrant.
2. Brown the broccoli. Add the broccoli florets, and season with salt and pepper (or any other seasonings you want). Increase heat to medium-high heat. Sauté broccoli until it starts to turn bright green and brown a bit.
3. Steam until tender. Add water to the pan. Cover with a lid and let the broccoli cook until crisp tender. (See my tips below if you have water left in the pan!) Check your sauteed broccoli for seasoning at the end — you can always add more salt and pepper to taste.

My Recipe Tips

• Cut the florets to the same size. This makes them cook at the same rate. You can do larger ones so they don’t get too mushy, or smaller ones so that you get more surface area for them to brown and caramelize. I like them somewhere in the middle, and slice any large ones in half. You can saute the stems as well, as long as they are cut to a similar thickness as the ones on your florets.
• Don’t crowd the pan. If the broccoli is too packed together, it’ll steam the entire time, which means you won’t get those lovely caramelized edges. If I’m cooking a large batch, I use a larger pan or cook in 2 smaller batches.
• Your skillet will affect the cook time and temperature. Sometimes I use cast iron, and sometimes a nonstick pan. Be aware that it usually cooks faster in cast iron and requires a slightly lower temperature. I like some browning on my sauteed broccoli (as shown in the pictures), but you can adjust the heat to your liking.
• Cook off all the water. If there’s still some water in the pan after you take the lid off, turn up the heat a bit and keep sautéing the broccoli until it evaporates. You want those florets nice and crisp, not soggy!
• Broccoli shrinks by about 25% when cooking. So, if you kick things off with 4 cups of raw broccoli, you’ll end up with around 3 cups once it’s sautéed. Keep that in mind for your serving sizes!
• Add a little butter if you want extra flavor. I didn’t do this for my sauteed broccoli recipe, but I add it to my sauteed vegetables when I want a little richness. You can easily cook broccoli using the method I use for sauteed zucchini , sauteed mushrooms , or sauteed green beans .

Flavor Variations

This is my super duper easy sauteed broccoli recipe, and I kept it simple, but you can customize it to add other flavors:

• Herbs – Sometimes I toss in some dried herbs, like basil or thyme, right along with the salt and pepper. My homemade Italian seasoning really brings out the best in this dish!
• Lemon – After you take the broccoli off the heat, give it a splash of lemon juice or some lemon zest if you’re after a bolder citrus flavor. I don’t recommend adding it before or during cooking, since it can turn bitter.
• Spicy – If you’re into a bit of heat, sprinkle on some crushed red pepper flakes or cayenne.
• Cheese – After cooking, I love to toss the sauteed broccoli with a few tablespoons of grated Parmesan cheese. For a meltier option, sprinkle some shredded cheddar on top, cover for a bit, and let that cheese get all gooey.
• Balsamic – Mix things up by using balsamic vinegar instead of just water in the last step. And for a final touch, a drizzle of my balsamic glaze right before serving adds a nice, sweet contrast.

Storage Instructions

• Store: After you saute broccoli, throw it in an airtight container and stash it in the fridge. It’ll keep well for about 3-4 days.
• Meal prep: Planning to make this ahead or for meal prep lunches? Just undercook it by 1-2 minutes. That way, when you reheat it, it won’t turn mushy. I like to portion it out into meal prep containers along with some of my favorite proteins (see serving ideas below!).
• Reheat: Pop it in the oven at 350 degrees F, give it a quick zap in the air fryer , or saute it on the stovetop again. The microwave is also fine, though the broccoli loses its crisp texture.
• Freeze: Cool completely, then spread the sauteed broccoli florets onto a parchment paper lined baking sheet and freeze until solid. Then, transfer to a zip lock bag and keep in the freezer for up to 3 months. You can thaw in the refrigerator overnight or just place in the oven from frozen.

Leftover ideas!

My favorite way to use the leftovers is in my chicken bacon ranch casserole ! You can also use them to make a smaller batch of my broccoli cheese soup or broccoli stuffed chicken .

Serving Suggestions

I meant it when I said that sauteed broccoli adapts to almost any meal! Here are some of the ways you can serve it:

• Chicken – On busy days, I just make simple baked chicken breast or chicken leg quarters for a quick meal. Want to dress it up? Serve your broccoli with my marry me chicken or spinach stuffed chicken breasts — they look fancy, but actually come together quite fast.
• Steak – I like to make a juicy steak in my air fryer while I’m sauteing broccoli. That way, I don’t have to babysit both dishes, but they are still ready around the same time.
• Pork – Like the steak option above, you can cook up some juicy air fryer pork chops without having to watch them. If you don’t have this appliance, try my oven baked pork chops or pork tenderloin instead.
• Seafood – Broccoli goes great with pretty much any seafood , especially when I squeeze a lemon wedge over my whole meal at the end. Try it with my air fried tilapia , broiled salmon , or even lobster tails . These are also amazing drizzled with my lemon butter sauce , which you can use on the sauteed broccoli, too!

More Easy Sauteed Veggies

Sauteing is one of my go-to cooking methods when I need my side dish pronto. When you need that too and get tired of broccoli, try one of my other easy options:

Sauteed Asparagus

Sauteed Eggplant

Sauteed Kale

Sauteed Cabbage

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1/4 cup Olive oil ▢
• 4 cloves Garlic (minced) ▢
• 1 bunch Broccoli florets (~4 cups; florets cut in half) ▢
• 1/4 tsp Sea salt (or 1/2 tsp – to taste) ▢
• 1/4 tsp Black pepper (to taste) ▢
• 1/4 cup Water ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Heat the olive oil in a large saute pan or skillet over medium heat. Add the minced garlic and saute until fragrant, about 30 seconds .
2. Add the broccoli florets. Season with sea salt and black pepper. Increase heat to medium high. Stir fry for 3-4 minutes , until the broccoli starts to turn bright green and brown a bit.
3. Add the water. Cover with a lid and cook for 3-5 minutes , until broccoli is crisp-tender. (There will be steam under the lid.) Remove the lid and if there is any water remaining, stir fry for another minute until it evaporates. Adjust salt and pepper to taste if needed.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 3/4 cup

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sauteed Broccoli

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Sauteed Broccoli (Fast & Easy)

Make this easy sauteed broccoli recipe with garlic and olive oil in just 12 minutes! It creates perfectly tender florets with browned edges.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/sauteed-broccoli-recipe/

Ingredients

• 1/4 cup Olive oil
• 4 cloves Garlic (minced)
• 1 bunch Broccoli florets (~4 cups; florets cut in half)
• 1/4 tsp Sea salt (or 1/2 tsp - to taste)
• 1/4 tsp Black pepper (to taste)
• 1/4 cup Water

Instructions

1. Heat the olive oil in a large saute pan or skillet over medium heat. Add the minced garlic and saute until fragrant, about 30 seconds .
2. Add the broccoli florets. Season with sea salt and black pepper. Increase heat to medium high. Stir fry for 3-4 minutes , until the broccoli starts to turn bright green and brown a bit.
3. Add the water. Cover with a lid and cook for 3-5 minutes , until broccoli is crisp-tender. (There will be steam under the lid.) Remove the lid and if there is any water remaining, stir fry for another minute until it evaporates. Adjust salt and pepper to taste if needed.

Maya’s Recipe Notes

Serving size: 3/4 cup

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)