Broccoli with “Cheese” is one of those dishes that instantly takes me back to holiday dinners, family gatherings, and the irresistible comfort of a warm, cheesy casserole. I used to indulge in casseroles. I ate every bite, loving the flavors but unaware of how dairy was stressing my body and hormones. 

Over time, I realized I didn’t have to give up the foods I loved to eat. This reimagined, dairy free version keeps all the nostalgia, the creamy texture, rich flavor, and comforting warmth, while being plant-based, dairy-free, keto-friendly, and low glycemic.

What Is Raw Vegan Keto Broccoli with “Cheese” Made Of?

This vegan, keto dish is the ultimate combination of crunchy and creamy. The base is fresh broccoli combined with citrus juice.  The “cheese” topping is made with a plant-based nutty cream cheese (find the recipe here) Macadamia nut or olive oil creates a silky, rich coating that carries the flavors of herbs and seasonings. Garlic adds warmth and depth, and the Nutty Cream Cheese topping makes the dish indulgently creamy while keeping it dairy free and low glycemic.  This is a mini celebration of flavor and health.

How Do You Make Raw Vegan Keto Broccoli with “Cheese”?

Start by chopping broccoli into small florets. Then, massage it with sea salt and lemon juice to soften it. This step helps activate enzymes in the broccoli that support hormone balance, especially in your liver. 

After that, it’s all about the dressing. I combine macadamia nut or olive oil with garlic, lemon juice, and a sprinkle of herbs. This adds a luscious, creamy texture and flavor that mimics traditional cheesy dishes while remaining dairy free.

Once the broccoli has absorbed all the flavors, I top it with my nutty cream cheese, giving it the perfect creamy, cheesy finish. And … you don’t even need to cook it! I dehydrate the broccoli for a few hours to give it that delicious, tender bite, but if you’re in a rush, you can eat it raw, as well. The flavors are just as bold, and the nutritional benefits stay intact.

How Do You Customize This Recipe?

Make it your own! 

• Add shredded carrots, thinly sliced red peppers, or green onions to boost micronutrients. Or, use a combination of cauliflower and broccoli.
• Swap macadamia oil for tahini or avocado oil for a different fatty acid profile.
• Experiment with fresh herbs like dill, parsley, or basil for extra aroma and antioxidants, or sprinkle smoked paprika, cumin, or nutritional yeast for more depth. 
• For a bit of extra crunch and flavor, I love adding crushed nuts like walnuts or pine nuts. 
• If you prefer a little more spice, try adding red pepper flakes, chipotle powder, or a dash of cayenne pepper for some heat. You could even add turmeric for its color and anti-inflammatory benefits.

Each tweak keeps the naturally gluten free dish raw, low glycemic, keto-friendly, and packed with hormone-supportive nutrients.

Looking for more “comfort food” type dishes?  Have you tried my Herbed Mashed “Potatoes” With Mushroom Gravy or how about my Lasagna?

How Do These Ingredients Help With Blood Sugar, Heart Health, and Hormones?

This recipe is packed with nutrient-dense ingredients. The broccoli is rich in antioxidants and compounds that promote liver detoxification and help balance estrogen levels. Healthy fats support hormone production and metabolism. This dish also supports gut health, reduces inflammation, and provides vital vitamins and minerals that balance blood sugar, heart health, and reproductive hormones. 

Broccoli

Broccoli contains compounds like indole-3-carbinol (I3C) and its metabolite, diindolylmethane (DIM). These compounds help the liver process and eliminate excess estrogen which supports hormonal balance and alleviates symptoms of estrogen dominance (hot flashes, PMS, fatigue, and mood swings). 

Broccoli also supports liver detoxification which is necessary for hormone regulation. Broccoli’s fiber content and antioxidants support metabolic stability and blood sugar regulation and help to regulate the gut microbiota. This enhances bacterial pathways that support endocrine system functions and energy metabolism.

The practice of chopping broccoli and letting it sit before cooking activates myrosinase, an enzyme that converts glucosinolates into sulforaphane. This antioxidant and anti-inflammatory compound also supports hormone balance by reducing cellular damage and protecting endocrine tissues.

Lemon or Lime Juice

Lemon and lime juice are rich in vitamin C needed for hormone metabolism. It also enhances mineral absorption. The high vitamin C content supports the absorption of non-heme iron which is critical for thyroid and adrenal health. 

The acidity of the juice aids in digestion, supports liver detoxification, and enhances hormone synthesis. Lemon and lime juice promote digestion and enhance the bioavailability of minerals like calcium and magnesium in the broccoli. 

Lemon and lime juice contain antioxidants and flavonoids that neutralize free radicals and reduce inflammation essential for maintaining healthy hormone levels. 

Macadamia Nut or Olive Oil

Macadamia nut oil and extra virgin olive oil are rich in monounsaturated fats that support hormone production and balance. The polyphenols in olive oil, like oleuropein, have been shown to interact with estrogen receptors, reduce antioxidant depletion, and protect thyroid function which helps manage hormonal fluctuations during perimenopause and menopause. 

Macadamia nut oil provides similar benefits, promoting healthy lipid profiles and improving insulin sensitivity which supports metabolic and endocrine health. Both oils contribute to the body’s ability to produce steroid hormones such as estrogen and cortisol, which are vital for maintaining overall hormone balance.

Sea Salt

Sea salt contains essential minerals like magnesium, calcium, and potassium needed for maintaining electrolyte balance and supporting endocrine function. These minerals help regulate adrenal hormones like aldosterone, support thyroid function, and promote proper cell signaling. 

Adequate salt intake supports blood pressure regulation. Sea salt also aids in digestion by supporting stomach acid production, improving mineral absorption, and enhancing hormone synthesis. Its trace minerals help alkalize the body and support healthy cellular and nervous system function which are regulated by hormones.

Garlic

Garlic is rich in allicin. This is a powerful antioxidant and anti-inflammatory compound that has numerous benefits for hormone health. Allicin helps reduce cellular damage and inflammation which can disrupt hormone production and signaling. 

Garlic also plays a role in balancing insulin sensitivity and supporting the liver in detoxifying excess hormones like estrogen. Regular consumption of raw garlic may help regulate menstrual cycles and alleviate symptoms like bloating and cramping, thanks to its anti-inflammatory properties. 

Garlic also enhances gut health, supporting the microbiome and improving hormone metabolism through the gut-brain axis. 

For maximum health benefits, garlic should be chopped and allowed to sit for 10 minutes to activate the enzyme alliinase, which converts alliin into allicin.  This enhances garlic’s antioxidant, anti-inflammatory, and endocrine-supporting benefits

If you’re looking for a meal that’s as good for your body as it is for your taste buds, this Raw Vegan Keto Broccoli with “Cheese” is it. Not only does it support blood sugar balance, but it also helps with hormone regulation, reduces inflammation, and supports heart and brain health. 

This is a simple yet nutrient-packed dish that’s easy to make and perfect for those following a keto, vegan, or gluten-free lifestyle. Plus, it’s a delicious, no-cook option that gives your body everything it needs to thrive without sacrificing taste.