I encountered these textured beauties not that soon, but not too late to develop a love for them. Healthy Brussels Sprouts are easy to make, versatile, and healthy.
They announce the beginning of the cold season and the last summer stories.
These healthy Roasted Brussels sprouts with garlic are easy to make in minutes and share a place in my brain labeled “Easy, Simple, Wholesome and Delicious Side dishes” with their sister recipes.
These recipes have in common
- the appreciation of textures
- only a few ingredients
- short cooking time
- they are hassle-free
- require little time present.
- 📅 Eating Seasonal
- 🧾 Ingredients
- 🔪 Instructions
- 💡 Tips
- 👨🏻🍳 What to serve with Brussels sprouts
- ❓ FAQ
- 📖 Variations
- 🍽 Equipment
- 🥡 Storing Brussels sprouts
- Health Benefits of Brussels sprouts
- ❓ Frequently asked questions
- ⏲️ More roasted vegetable recipes
- 📚 More Brussels Sprouts recipes
- 🎥 Video
- 📋 Recipe
- 💬 Reviews and Comments
📅 Eating Seasonal
Brussels sprouts season starts at the end of August through March in Italy; although you can find and eat Brussels sprouts year-round, they won’t be local. Usually, they are at their peak after the first freezing, as they benefit from cold weather.
These Garlic Brussels sprouts are super easy to make.
- Fresh Brussels sprouts: Brussels sprouts are the main ingredient and provide a nutty, earthy flavor and a crunchy texture to the dish.
- Garlic powder: Garlic powder adds a pungent, savory flavor to the dish and enhances the other flavors without the texture of minced garlic.
- Olive or Avocado Oil: Oil helps to roast the Brussels sprouts to perfection, adds flavor, and can provide healthy fats depending on which oil is used.
- Fine salt: Fine salt is used to season the dish and enhance the flavors of the other ingredients.
See the recipe card for quantities.
Sheet pan method
Cooking fresh Brussels sprouts is easy, and this is probably the easiest of all the Brussels sprout dishes you will find!
The best roasted Brussels sprouts should be golden and crisp on the outside and still tender inside. They’re full of well-balanced sweet and earthy flavors. We prefer eating them straight off the pan.
Hint: Choose fresh and spotless sprouts.
Look for bright green Brussels sprouts with spotless leaves. Smaller sprouts tend to be sweeter and more tender. Choose sprouts about the same size, so they’re cooked evenly. Larger sprouts might take a couple of minutes longer to cook (about 10 minutes), but they are equally delicious.
Preheat the oven to 450ºF (225 ºC) of avocado oil or 400 ºF (200 ºC) of olive oil.
Step 1: Soak Brussels sprouts for a few minutes to better clean them and remove debris.
Step 2: Pat dry with a towel.
Step 3: Cut the ends and remove the sprout's tip.
Step 4: Then, slice each sprout in half. This is how we will get the beautiful roasted, caramelized look we are looking for!
Step 5: Toss with olive oil.
Step 6: season with garlic, onion, sea salt (or kosher salt), and pepper until evenly coated.
Step 7: Stir halved Brussels Sprouts delicately with a spoon to lose as few leaves as possible.
Step 8: Mix and line up parchment paper on a large baking tray and place the halved Brussels sprouts face down.
Step 9: Bake the Brussels Sprouts for 15-20 minutes at 450ºF (225 ºC) if using avocado oil or 17-25 mins at 400 ºF (200 ºC) if using olive oil.
Remember that oven-roasted Brussels sprouts don’t require much seasoning. When cooking Brussels sprouts, roasting them right will make all the flavors come up nicely.
Then you add simple seasonings like onion powder, garlic powder, lemon juice, balsamic vinegar, balsamic glaze, or sherry vinegar, and you are fine.
We like using simple ways, such as adding garlic or onion powder and occasionally lightly drizzling thick balsamic vinegar on top (preferably Italian- from Modena).
Roast the Brussels sprouts until they are golden on the flattened sides. If you notice that half of your sprouts look deeply golden, it is time to take the tray out and serve your crispy Brussels sprouts.
Opt for sautéed Brussels sprouts for a quicker version.
Begin by giving the sprouts a good clean and sprinkle your favorite seasonings. Grab your trusty cast iron skillet or a handy non-stick pan, turning it upside down. Cover it with a lid and let the sprouts steam for a couple of minutes. This clever trick cooks them beautifully from the inside.
Next, take off the lid and continue cooking until they reach a gorgeous golden brown. While you'll miss the crispy outer leaves, you'll be rewarded with perfectly golden-halved bottoms,
Hint: when making Brussels sprouts on a pan, I like adding ¼ cup of breadcrumbs to compensate for the crunchy bite. Add them just 2 minutes before removing them from heat so you don't burn them. Use gluten-free breadcrumbs if you are avoiding gluten.
👨🏻🍳 What to serve with Brussels sprouts
We love making the absolutely delicious Brussels sprouts and serving them as a side dish along with sweet potatoes, acorn squash, or roasted pumpkin as part of our Thanksgiving or Christmas table, which usually includes a Stuffed Acorn Squash, Vegetable casserole, Sweet potato crunch, or Nut roast as the main dish. Roasted sprouts are a healthy food that helps balance the holiday season's plate.
You will lose some leaves when tossing the sprouts. If you place them in the oven, they will burn quickly.
They are not less flavorful or nutritional. We love steaming or briefly adding them to our pasta's boiling water when the pasta is almost ready, so they don't lose their color.
This healthy dinner side dish is very customizable.
- Spicy - add red chili pepper flakes while cooking to imbue heat into the dish.
- Deluxe - add vegan parmesan on top and drizzle with this balsamic vinegar.
- Onion vs. Garlic - add onion powder instead of garlic.
- Herby - add some fresh herbs like thyme or rosemary to the sheet pan.
- Smoky flavor - add a teaspoon of smoke liquid or smoke balsamic vinegar.
- Vegetarian - top with parmesan cheese or goat cheese.
- Oil-free - you can avoid the use of if following an oil-free die. For the baking method, you don't need to do anything; for sautéing, simply add one tablespoon of water. Be aware that the sprouts won't have a golden-brown finish.
Make sure you use parchment paper, as it will make everything much easier to handle.
I like using a nice, flat, and large baking tray to ensure all the halved Brussels sprouts have some room while baking.
🥡 Storing Brussels sprouts
Storing in the Fridge: Place your roasted Brussels sprouts in an airtight container and pop them in the fridge. They'll stay fresh for up to 4 days.
Pro tip: Use a glass container to avoid any funky plastic taste.
How to Freeze: If you've got a surplus of these green gems, no worries! Just let them cool down completely, then transfer them to a zip-top freezer bag. Squeeze out as much air as possible and seal it tight. Label the bag with the date, and you're good to freeze them for up to 3 months.
Thawing and Reheating: When you're ready to enjoy them again, you've got options. For the fridge-stored sprouts, you can reheat them in a 350°F (175 ºC) oven for about 10 minutes or give them a quick sauté on the stovetop. If you've frozen them, it's best to let them thaw in the fridge overnight before reheating.
Health Benefits of Brussels sprouts
Wondering about Brussels sprouts calories? These babies are very low in calories.
- High in fiber and plant protein. These sprouts have a good fiber content, which aids digestive health, as they help to feed the beneficial bacteria in our guts.
- May help to protect against cancer. As is the case with all cruciferous vegetables like broccoli and cauliflower.
- Vitamin K. Brussels sprouts are rich in this vital nutrient, which is an essential vitamin for coagulation.
- Sugar levels. Brussels sprouts may help to maintain healthy sugar levels steady.
- Inflammation. Since they are high in antioxidants, they can help neutralize the free radicals that cause inflammation.
If you love Brussels sprouts and Indian Food, don't forget to try our Indian Style Brussels Sprouts Curry.
❓ Frequently asked questions
Yes, Brussels sprouts are ideal for a ketogenic diet! Like many other cruciferous vegetables like broccoli, Swiss Chard, kale, arugula, radish, spinach, and cauliflower, you can enjoy Brussels sprouts while following a keto diet.
The reason why is that cruciferous vegetables are low in carbohydrates and high in fiber. This family of vegetables is an easy and healthy choice for a low-carbohydrate diet.
They should last about a week in the fridge. If they start to look or smell bad, then you should discard them. Ise a perforated bag to make them last more.
When storing them whole, place them loosely in a bowl, cover them with food-safe plastic wrap, and then make some holes.
If cutting them before storing, make sure to trim the ends where the dirt holds and then place the cut or shredded sprouts in a food-safe plastic container for up to 3 days.
Keep it simple so they can shine. Use onion or garlic powder, salt, and pepper. If using herbs, use thyme or oregano in small quantities.
Balsamic vinegar glaze is also a great way to flavor roasted sprouts; simply drizzle it on top before serving.
⏲️ More roasted vegetable recipes
We love our easy and hassle-free roasted veggies, such as roasted pumpkin, butternut squash, perfectly roasted spiced cauliflower, Miso Maple-Roasted Carrots, and the famous Spanish Escalivada. Each veggie has its own trick; here is how to roast cauliflower like a pro!
Try out this Brussels Sprouts Sweet Potato Breakfast hash and Honey Roasted Vegetables with Brussel Sprouts, and the marinated Brussels sprouts recipe, made with a delicious balsamic, maple syrup, and lemon marinade; you will love them; they are so easy to make!
📚 More Brussels Sprouts recipes
⭐ If you try this recipe, let us know! 💬 Leave a comment, rate it, and don't forget to tag us @ourplantbasedworld on Instagram. Cheers!
Healthy Brussels Sprouts Recipe
- 9 oz Brussels sprouts organic
- ⅓ teaspoon garlic powder
- Soak or wash Brussels sprouts. In a bowl with water or under running water. Take off any dark leaves.
- Pre-heat the oven at 450 ºF (225 ºC).
- Towel dry the sprouts before cutting and seasoning.
- Trim and half. Remove the bottom part with a knife and half the sprouts, one by one. Save the loose leaves.
- Season. In a bowl, mix de sprouts, oil, garlic powder and salt. Do it carefully to avoid loosing leaves.
- Arrange the halved sprouts on a parchment-lined baking sheet. Leave some room between them.
- Bake at 450ºF (225ºC) for 25 minutes or until you see they are golden enough for your liking.
- Serve. Add pepperoncino to make it spicy and lemon zest if you like an acid note
Reheating InstructionsWarm Up: To reheat your roasted Brussels sprouts, preheat your oven to 350°F (175°C). Spread the sprouts on a baking sheet and bake for about 5-7 minutes, or until they're heated through. This method helps maintain their crispy texture. Microwave Option: If you're in a hurry, you can also use the microwave. Place the sprouts in a microwave-safe dish and heat on high for 1-2 minutes. Just know that they might lose some of their crispiness this way. Pro Tip: Avoid reheating more than once to maintain flavor and nutritional value.
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our full Nutritional Disclosure here.
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