Stir-Fried Broccoli Stems
This recipe for Stir-Fried Broccoli Stems is for everyone who likes to nibble on the stems when they’re cutting up the broccoli! If you love the mild flavor and crunchy texture of the stems, I bet you’ll enjoy this as a side dish!
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I love to nibble on the stems when I’m cutting up stalks of broccoli. And few year ago when I realized how much I like the flavor and crunch of the stems, I started to save them in the vegetable crisper. Then when I have enough saved, I enjoy turning them into something.
I’ve mostly used my broccoli stalk bounty in salads, but this idea for Stir-Fried Broccoli Stems was such a winner! I stir-fried the stems with a slightly spicy sauce with Asian flavors and thoroughly enjoyed them! And if you’ve never eaten broccoli stems, this recipe just might turn you into a fan.
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What ingredients do you need?
(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
- broccoli stems
- Peanut Oil (affiliate link)
- Minced Garlic (affiliate link)
- green onion for garnish (optional)
- soy sauce or Gluten-Free Soy Sauce (affiliate link)
- Hoisin sauce
- Chili Garlic Sauce (affiliate link)
- Golden Monkfruit Sweetener (affiliate link) or sweetener of your choice
Do you need a wok to cook broccoli stems?
I stir-fried my broccoli stems in a wok, but if you don’t have that type of pan any large frying pan will be fine.
Make the Stir-Fried Broccoli Stems as spicy as you prefer:
If you use the Chili Garlic Sauce (affiliate link) the recipe calls for this will be a bit spicy. If you don’t want that you can definitely use less, or leave the spicy sauce out completely.
How did I serve the Stir-Fried Broccoli Stems?
I ate this as a vegetarian dish for lunch the day I made it, but this would be delicious as a meatless side dish with any main dish with Asian flavors.
How low in carbs are these Stir-Fried Broccoli Stems?
The broccoli stems cooked with a slightly-spicy sauce have only 7 net carbs per serving with 3 grams of protein.
How to make Stir-Fried Broccoli Stems:
(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
- First cut off the ends of the broccoli stalks, which might be kind of brown if the broccoli has been in the fridge for a while.
- Use a sharp knife to cut away the smaller ribs and leftover pieces of leaves.
- Then use a sharp vegetable peeler to peel the stems.
- I like to cut them stems on the diagonal, which I think looks nice and helps them to cook evenly.
- Mix the soy sauce, Hoisin sauce, Chili Garlic Sauce (affiliate link) and sweetener of your choice to make the sauce. Be sure to use Gluten-Free Soy Sauce (affiliate link) and Gluten-Free Hoisin Sauce (affiliate link) if needed.
- Heat the wok over high heat for one minute, add the oil and heat 30 seconds, then add the garlic and cook about 45 seconds.
- Then add the broccoli stems and start to stir-fry.
- Continue to cook the broccoli stems until they are starting to brown but are still crisp, about 6 minutes.
- Then lower the heat to medium, add the sauce, and cook about 1 minute.
- Serve the spicy Broccoli Stems hot, garnished with green onions if desired.
Make it a Low-Carb Meal:
Serve Stir-Fried Broccoli Stems with Chicken Kabobs with Asian Marinade, Baked Teriyaki Chicken, Air-Fryer Pork Loin Roast, Pork Chops with Balsamic Glaze, or Chicken with Peanut Sauce for a delicious low-carb meal.
More Stir Fry Cooking to Try:
You can use the category for Stir-Fry Recipes to see lots more ideas for side dishes and main dishes made with this fun cooking method.
Stir-Fried Broccoli Stems
This recipe for Stir-Fried Broccoli Stems is for everyone who likes to nibble on the broccoli stems while they’re cutting it up. And I love broccoli stems and they're so good in this and this interesting side dish!
Ingredients
Ingredients:
- 1 lb. broccoli stems (see notes)
- 1 T oil (see notes)
- 1 T minced garlic
- 1/4 cup diagonally sliced green onion for garnish (optional)
Sauce Ingredients:
- 1 T soy sauce (see notes)
- 2 tsp. Hoisin sauce (see notes)
- 2 tsp. Chili Garlic Sauce (see notes)
- 1 T sweetener of your choice
Instructions
- Cut off both ends of the broccoli stems, trimming away any discolored parts.
- Use a sharp knife to trim extra leaves or ribs from the stems and then peel with a sharp vegetable peeler.
- Cut the peeled stems on the diagonal into slices about 1/2 inch thick.
- In a small glass mixing cup or bowl, whisk together the soy sauce, Hoisin sauce, Chili Garlic Sauce, and Stevia granulated sweetener, or sweetener of your choice.
- Mince the garlic and thinly slice the green onions.
- Heat a wok or large heavy frying pan over high heat for one minute.
- Add the oil and heat for 30 seconds more, or until the oil is shimmering.
- Add the garlic and stir-fry about 30 seconds, or until the garlic is fragrant. (Watch carefully and don’t let it get brown.)
- Add the broccoli stems and cook, turning often, until the broccoli stems are starting to get slightly browned, but are still a little crisp, about 6 minutes.
- Lower heat to medium, add the sauce and cook stirring for one minute more.
- Serve Stir-Fried Broccoli Stems hot, with green onions scattered over for garnish if desired.
Notes
One pound of broccoli stems is about 8-10 thick stems.
I used Peanut Oil (affiliate link) but Grapeseed Oil (affiliate link) would also be good for this recipe.
Use Gluten-Free Soy Sauce (affiliate link) and Gluten-Free Hoisin Sauce (affiliate link) if needed.
Most grocery stores will have some brand of Chile Garlic Sauce (affiliate link).
I would use Golden Monkfruit Sweetener (affiliate link) for this recipe, but use the sweetener you prefer.
This recipe created by Kalyn to feed her craving for broccoli stems.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 87Total Fat 4gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 3gCholesterol 0mgSodium 357mgCarbohydrates 11gFiber 4gSugar 3gProtein 3g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
If you’re making this recipe for a low-carb eating plan or the original South Beach Diet, you’ll need to use an approved sweetener. Hoisin sauce is relatively high in sugar, but since the amount per serving in this recipe is only half a teaspoon, I would consider this okay for South Beach or low-carb diets.
Find More Recipes Like This One:
Use Stir-Fry Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.
Historical Notes for this Recipe:
This idea using broccoli stems was first posted in 2012. I’ve been saving and cooking my broccoli stems ever since, and the recipe was last updated with more information in 2026.
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36 Comments on “Stir-Fried Broccoli Stems”
I had some veggies I needed to use, so I made this tonight and added carrots, purple cabbage, and water chestnuts to the broccoli stems. It was delicious – the whole family wanted seconds! Thank you!
This looks goon…put on my must try list!
Thanks Pam; hope you enjoy!
Glad you are enjoying the recipes, and I do like the idea of using carrots with the broccoli stems!
Thanks for all your good recipes, which I discovered on Pinterest. Will definitely try this one, the sauce looks great. Just wanted to offer this variation from a similar dish that I make — I use half sliced carrots and half sliced broccoli stems.
The spiciness is all in the chili garlic sauce. I would start with half the amount and taste the sauce to see if you can handle it more spicy than that.
This recipe sounds delicious and I am definitely going to try it! I have one small question though: how spicy is it? I can't handle really spicy foods because I have sensitive taste buds. Also, if it is really spicy, how can I minimize the heat without compromising the taste?
Awesome! I clicked on the first picture thinking they were potatoes. My daughter likes broccoli stems and hates the florets. I'll have to try this!
Wow, I would have never guessed that was broccoli stems probably because I usually throw mine out. Great recipe!
I really like step by step photo instructions. Another great way to eat your vegetables :). Love your blog.
This is brilliant!! It always infuriates me that you buy broccoli by the pound but end up discarding the heaviest parts – the stems — this recipe is a perfect use for them!
This is so innovative. You have made very good use of these to create such a wonderful dish! Loved the way the dish looks…I could have never guessed by the picture that it is actually broccoli stem!
Kalyn,love this. Growing up, we always used the broccoli stems and to this day, I roast them or stir-fry them. Love the sauce you used.
Kelly it was really good. I had a hard time not eating the whole plate!
I do use stems, but usually with the florets. Love the idea of saving them for a dish like this. YUM. Especially the spicy part!
Kalyn, GREAT idea!!!! I usually just steam them and eat them with the florets (I'm too frugal to waste them), but this is a WAY better idea!!!!!
Nicole, hope you enjoy it!
Mike, I bet you will like the stems!
I think you could make this with both the stems and broccoli flowerets, but I would cook the stems for a minute or two before you add the other pieces.
Kalyn, what do you think about making this with BOTH broccoli florets and the stems together? My boyfriend hates the stems, so I always end up throwing them out, but I love them and would love to try out this recipe! Maybe this would convince him otherwise! 🙂
I've never used the broccoli stems, but I'll give it a try over the weekend.
I love broccoli stems, too! I'm going to save some up and make this!
Mother Rimmy, I agree, they are far too good for compost!
Pat, I like the idea of steaming them.
I never thought of cooking them that way. I do steam them with garlic, sliced very thinly and then use them as a nice bit of crunch in a salad.
I will certainly try them your way – I hate waste! Thanks you for another great idea.
I really like this idea. I always feel so guilty composting those sturdy broccoli stems, but I really didn't know what else to do with them but save them for vegetable broth. Terrific idea!
Not strange at all! I think I like them best too, although I do like broccoli in general a lot!
I love the stems and never waste them. Am I going to sound strange if I say I actually like the stems better? Thanks for another great recipe!
Shawn, hope you enjoy it!
Best. Recipe. Ever!! I always just throw the stalks away, and I feel like such a waster. I just bought some broccoli today and I am going to make this tonight! Thanks Kalyn! This is awesome!
Stephanie, I think I must try cutting them into sticks!
I've always cooked the broccoli stems as well. But I cut them into 2" x 0.25" sticks. They're my favorite part!
Kelley, that is so funny. I think we must get together for a dinner! Do try peeling the stems. Sometimes I leave a little of the peel on if it's tender, but usually not much.
Thanks Dara, love the idea of using something that might get thrown away.
This is a brilliant recipe, Kalyn! Not only does it include some of the flavors I enjoy the most, but it helps to use up those leftover broccoli stems.
I just laughed out loud, Kalyn. Once again, I couldn't help but think you and my husband really need to go to dinner together! He LOVES the stems and actually prefers them to the crowns. This is a great recipe and so pretty. I'll admit, I never peel the stems but I'm going to try it next time. Have a great Monday!!
I love it that I'm inspiring you guys to eat your broccoli stems! So tasty.
I hate to admit that the stems don't always get put to good use, but you're right – lots of nutrition and good eating there. And you sure created a nice presentation, too!
I don't usually use the broccoli stems – but that is going to change now!
I always just throw the stems into a stir fry if I'm making it but if I'm using the broccoli for anything else, they usually just get tossed! I love the idea of making a dish with them all their own.