Seasoned broccoli at Red Lobster: calories, taste, and easy recipes
Written by Emily Carter, Senior Menu Research Editor. Reviewed for accuracy on October 2, 2026.
Seasoned broccoli is one of the lighter sides on the Red Lobster menu. The florets are steamed and tossed in a savory butter and garlic blend. It pairs well with shrimp, fish, and lobster.
Red Lobster seasoned broccoli costs an estimated $4.49 and has about 190 calories. It is steamed broccoli tossed in butter and garlic seasoning. Plain steamed broccoli has about 40 calories.
What is Red Lobster seasoned broccoli?
It is a warm vegetable side. The broccoli stays bright green and tender. The seasoning adds a rich, garlicky flavor without hiding the vegetable.
You can find it in the soups and sides section of the official Red Lobster menu. Browse our Red Lobster menu for the full list of sides. Availability and preparation can vary by location.
What does it taste like? Expect a mild, savory side. Butter adds richness and garlic adds depth. The broccoli itself tastes fresh and slightly sweet.
Can you order it plain? Many locations can prepare broccoli with lighter seasoning. Ask your server before ordering, especially if you have allergen concerns.
Quick facts
| Detail | Info |
|---|---|
| Dish | Seasoned broccoli |
| Menu section | Soups and sides |
| Preparation | Steamed, then tossed in butter and garlic seasoning |
| Estimated calories | About 190 per serving |
| Best pairings | Shrimp, fish, lobster tail, steak |
| Home cook time | About 10 minutes |
Seasoned broccoli price and calories
| Item | Estimated price | Calories | Total fat | Carbs | Fiber | Sugars | Protein |
|---|---|---|---|---|---|---|---|
| Seasoned broccoli (standard) | $4.49 | 190 | 16 g | 9 g | 3 g | 2 g | 4 g |
| Simply steamed broccoli (plain) | Ask your server | 40 | 0 g | 8 g | Not listed | Not listed |
Seasoned broccoli calories and nutrition
The numbers below are estimated averages from published nutrition sources. Confirm current values in the official Red Lobster nutrition guide.
| Nutrient | Seasoned broccoli (estimate) |
|---|---|
| Calories | 190 |
| Total fat | 16 g |
| Total carbohydrates | 9 g |
| Dietary fiber | 3 g |
| Sugars | 2 g |
| Protein | 4 g |
Most calories come from the butter seasoning. For comparison, USDA FoodData Central lists about 30 calories in one cup of raw chopped broccoli. Butter, oil, and cheese raise that number.
See our Red Lobster nutrition guide.
How to make seasoned broccoli at home
Seasoning order rule: Season steamed, boiled, and microwaved broccoli after cooking. Season roasted and air fryer broccoli before cooking. This keeps the flavor strong and the texture right.
Steamed seasoned broccoli (Red Lobster style)
Ingredients
- 1 large head of broccoli, cut into even florets
- 2 tablespoons salted butter, melted
- ½ teaspoon garlic powder
- ¼ teaspoon black pepper
Steps
- Steam the florets for 4 to 6 minutes until bright green and fork tender.
- Drain well.
- Toss the hot broccoli with butter, garlic powder, and pepper.
- Serve right away.
Oven roasted seasoned broccoli
Ingredients
- 1 large head of broccoli, cut into even florets
- 1 to 2 tablespoons olive oil or avocado oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon garlic powder
Steps
- Heat the oven to 400°F.
- Dry the florets completely. Wet broccoli steams instead of roasting.
- Toss with oil and spices.
- Spread in a single layer on a baking sheet.
- Roast for 18 to 20 minutes until tender with crisp edges.
- Finish with lemon juice, red pepper flakes, or Parmesan.
Air fryer seasoned broccoli
- Toss dry florets with 1 tablespoon oil, salt, pepper, and garlic powder.
- Heat the air fryer to 375°F.
- Cook in a single layer for 6 to 8 minutes. Shake the basket halfway.
- Add Parmesan or lemon juice at the end.
Cook in batches if the basket looks crowded. Crowding makes soft broccoli.
Microwave seasoned broccoli
- Place florets in a microwave safe bowl with 2 to 3 tablespoons of water.
- Cover loosely and microwave for 3 to 4 minutes for a crisp bite.
- Drain the water.
- Toss with butter or oil, garlic powder, salt, and pepper.
Seasoned frozen broccoli
- Roast from frozen at 425°F for about 20 to 25 minutes, or air fry at 375°F for about 10 to 12 minutes.
- Or microwave according to the package, then drain well.
- Season after heating if steaming. Season before heating if roasting.
Drain excess water from steamed frozen broccoli. This helps the seasoning stick.
Cooking times and doneness guide
| Method | Temperature | Time | Texture |
|---|---|---|---|
| Steamed | Stovetop | 4 to 6 minutes | Crisp tender |
| Boiled | Stovetop | 3 to 4 minutes | Soft |
| Microwave | High | 3 to 4 minutes | Crisp |
| Microwave | High | 6 to 7 minutes | Soft |
| Oven roasted | 400°F | 18 to 20 minutes | Tender, crisp edges |
| Air fryer | 375°F | 6 to 8 minutes | Crisp edges |
| Frozen, roasted | 425°F | 20 to 25 minutes | Tender |
Times vary by oven, appliance, and floret size. Cut florets evenly for the best results.
Best seasoning ideas for broccoli
- Lemon and garlic: Bright and fresh.
- Parmesan and red pepper flakes: Savory with a little heat.
- Soy sauce and sesame oil: An Asian style twist.
- Italian seasoning: A Tuscan style flavor.
- Butter and black pepper: Simple and rich.
- Thyme, garlic salt, and lemon: A light herb blend.
Substitutions and diet tips
- Dairy free: Swap butter for olive oil or plant based butter.
- Lower sodium: Use garlic powder instead of garlic salt, and add salt last.
- Lower calorie: Use less butter and finish with lemon juice.
- Gluten: Plain broccoli has no gluten, but check any added seasoning or sauce.
If you dine at Red Lobster, ask your server about ingredients and allergens.
Storage and reheating
- Store cooled broccoli in an airtight container in the fridge for up to 3 days.
- Reheat in a skillet or air fryer for the best texture.
- Microwaving works but can soften the florets.
What to pair with seasoned broccoli
Broccoli balances rich, buttery seafood. Try it with:
- Shrimp from the Signature Feasts menu
- Combos from the Hot Platters menu
- Seafood from the Seafood Boils menu
- Cheddar Bay Biscuits from the Biscuits and extras menu
Looking for savings? Check the Red Lobster Happy Hour page.
FAQs
What seasoning goes well with broccoli?
Garlic powder, salt, and black pepper work for most dishes. Lemon juice, Parmesan, and red pepper flakes add extra flavor. Butter gives a rich, restaurant style taste.
What can I add to my broccoli to make it taste better?
Add a little butter or olive oil first. Then finish with lemon juice, garlic, or grated Parmesan. A pinch of salt also cuts the bitter taste.
Is broccoli supposed to be seasoned?
Yes. Plain broccoli tastes mild and slightly bitter. A simple seasoning blend brings out its natural sweetness.
What is a good seasoning for roasted broccoli?
Olive oil, salt, pepper, and garlic powder are a reliable mix. Toss the florets before roasting. Add lemon juice or Parmesan after they come out of the oven.
How do you season steamed broccoli?
Season it after steaming while it is still hot. Toss with melted butter, garlic powder, and pepper.
How long should you roast broccoli at 400°F?
Roast for about 18 to 20 minutes. Spread the florets in a single layer and dry them well so they crisp.
How do you season boiled broccoli?
Drain it well first. Then add butter, salt, and a squeeze of lemon. Avoid long boiling, because it makes broccoli soft and dull.
How do you season frozen broccoli?
Roast frozen florets with oil and spices, or heat them first and season after. Drain extra water before adding butter.
How do you make seasoned broccoli in an air fryer?
Toss dry florets with oil and spices. Cook at 375°F for 6 to 8 minutes and shake the basket halfway.
How many calories are in Red Lobster seasoned broccoli?
Published sources estimate about 190 calories per serving. Check the official nutrition guide for current values.
Can I order Red Lobster broccoli without seasoning?
Many locations can prepare it with lighter seasoning. Ask your server before ordering.
What goes well with broccoli as a side dish?
Broccoli pairs well with grilled shrimp, baked fish, lobster tail, and steak. Its light flavor balances rich seafood.
Final thoughts
Seasoned broccoli is an easy, lighter side for any Red Lobster meal. Order it with seafood or make it at home in minutes. Keep butter light if you are watching calories. Confirm current details with your local restaurant.
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Price disclaimer:
All prices and calorie counts on this page are estimated averages gathered from published menus and location data. Actual prices and availability vary by restaurant, state, and season. Confirm current pricing at your local Red Lobster before ordering.
