How Much Broccoli to Substitute for Spinach
Works for sauteing, frying, and slow cook. Broccoli keeps a similar flavor profile to Spinach.
How much broccoli equals one cup of spinach?
Use 1 1/4 cups broccoli per cup spinach.
Health notes
Compared with Spinach, Broccoli has: more calories (34 vs 23 per 100g in Spinach) and more carbs (6.6g vs 3.6g per 100g in Spinach).
Using broccoli as a spinach substitute in pan-frying
Use 1 1/4 cups florets per cup spinach. Chop fine or cut small. Takes 2-3 minutes longer to soften.
Other cooking methods
- Frying
1 1/4 cups per cup spinach. Florets crisp well; drain on paper towels to remove excess moisture.
- Slow Cook
1 1/4 cups per cup spinach. Add in last 30 minutes to keep some texture; longer cooking turns mushy.
- Grilling
1 1/4 cups per cup spinach. Toss with oil, salt, and pepper. Char edges lightly; watch for burning.
- Steaming
1 1/4 cups per cup spinach. Steam 4-5 minutes until tender-crisp. Broccoli holds shape better than spinach.
- Raw Cold
1:1 swap in salads and slaws. Chop or cut small florets. Stays crisp longer than spinach.
Methods to avoid (2)
- Baking
Not recommended: broccoli is too firm and watery for baked goods.
- Drinks
Not recommended: broccoli doesn't blend smoothly or dissolve in liquids.
FAQ
- How much broccoli equals one cup of spinach?
Use 1 1/4 cups broccoli per cup spinach.
- Can I substitute broccoli for Spinach in pan-frying?
Yes. Use 1 1/4 cups florets per cup spinach. Chop fine or cut small. Takes 2-3 minutes longer to soften. Not recommended: broccoli is too firm and watery for baked goods.
- How much broccoli to use as a spinach substitute?
Broccoli tastes slightly more peppery and sulfurous; add lemon or garlic to brighten.
- How does the flavor change when substituting Broccoli for Spinach?
Broccoli keeps a similar flavor profile to spinach.
- How does texture change when substituting Broccoli for Spinach?
Broccoli firmer, more structured. Stays crisp when raw; softens to tender but doesn't turn silky like cooked spinach.
- What else should I know about substituting Broccoli for Spinach?
For sauteing, slow-cooked dishes, and salads. Chop florets small so they cook evenly. Expect firmer texture and slightly sulfurous, peppery flavor. Broccoli takes longer to soften than spinach - add it earlier or cut smaller. Skip baking and drinks. Raw broccoli stays crisp much longer than wilted spinach.
- What still works when substituting Broccoli for Spinach?
Broccoli still works as a flavor carrier, texture, color, and moisture.
- How well does Broccoli match Spinach?
Broccoli is okay on structure, good on heat, and good on flavor.
- How does nutrition compare per 100g when substituting Broccoli for Spinach?
Broccoli is higher in calories, and has about x2 more sat. fat. Overall, fat and protein are similar.
- How do the flavor notes shift when substituting Broccoli for Spinach?
The flavor shifts toward more pungent notes.