Healthy Brussels Sprouts Recipe

I encountered these textured beauties not that soon, but not too late to develop a love for them. These healthy Brussels sprouts are easy to make, versatile, and healthy.

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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.

This club has members like the Green Beans with toasted almonds, Artichokes with Dipping Sauce, pan-fried Romanesco Broccoli, and Perfect grilled asparagus, to name a few.

This healthy Brussel sprout recipe is also a Christmas vegan recipes table winner, along with our Vegan Roast, Maple baked tofu marinade, Vegan Gravy, and maple roasted carrots.

Jump to:

• 📅 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.

We find the best Brussels sprouts during the Fall season, making it one of our preferred fall season recipes, next to our miso maple-glazed carrots fabulous side dish.

🧾 Ingredients

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.

🔪 Instructions

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 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.

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.

Sautéed Method

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.

❓ FAQ

📖 Variations

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.

🍽 Equipment

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

⏲️ 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!

Also, explore more recipes using sprouts, like our hearty and spicy lentil sprouts soup, and discover how to grow your own lentil sprouts at home.

📚 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!

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