Smashed Brussels Sprouts Recipe (Crispy & Healthy Side)

Name: Deliciously Crispy Smashed Brussels Sprouts Recipe
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: American
Ingredients: 1 lb Brussels sprouts, trimmed and halved; 2 tablespoons olive oil; Salt and pepper to taste; 1 teaspoon garlic powder; 1 teaspoon onion powder; 1/4 cup grated Parmesan cheese; Optional: 1 teaspoon smoked paprika; Optional: Red pepper flakes; Optional: Fresh lemon zest; Optional: Chopped fresh herbs like parsley or thyme

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Introduction

Welcome to EatBrightly, where vibrant, wholesome recipes are just a click away! Today, I’m excited to share with you my recipe for Smashed Brussels Sprouts, a delightful twist on the traditional preparation of this nutritious vegetable. As a chef and nutrition enthusiast living in Asheville, North Carolina, I’ve spent countless hours perfecting recipes that not only taste amazing but also nourish the body and soul. This recipe for smashed Brussels sprouts is no exception and is perfect for those who want to enjoy a delicious, healthy meal without much fuss.

Brussels sprouts have often been misunderstood, but when cooked right, they can be incredibly flavorful and satisfying. This smashed Brussels sprouts recipe turns these mini cabbages into crispy, golden bites of heaven. Perfect as a side dish or a snack, you’ll love the combination of crispy edges and tender insides. Let’s dive into what makes this recipe special and how you can recreate it in your own kitchen.

Table of Contents

What Makes This Recipe Special

Key Benefits

One of the main benefits of this smashed Brussels sprouts recipe is its simplicity and nutritional value. Brussels sprouts are packed with vitamins C and K, fiber, and antioxidants, making them a powerhouse for your health. This recipe takes advantage of these natural benefits while adding a burst of flavor that even picky eaters will enjoy.

Unique Features

What sets this recipe apart is the smashing technique. This not only increases the surface area for extra crispiness but also allows the flavors to penetrate deeply, resulting in a more savory bite. Additionally, the recipe is highly customizable, allowing you to add your favorite spices and herbs to suit your taste preferences.

Ingredients for Smashed Brussels Sprouts

Main Ingredients

1 lb Brussels sprouts, trimmed and halved
2 tablespoons olive oil
Salt and pepper to taste
1 teaspoon garlic powder
1 teaspoon onion powder
1/4 cup grated Parmesan cheese

Optional Add-ins

1 teaspoon smoked paprika for a smoky flavor
Red pepper flakes for a spicy kick
Fresh lemon zest for a citrusy touch
Chopped fresh herbs like parsley or thyme for extra freshness

Step-by-Step Cooking Instructions

Preparation Steps

Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
Bring a large pot of salted water to a boil. Add the Brussels sprouts and cook until tender, about 10-12 minutes.
Drain the Brussels sprouts and let them cool for a few minutes until they’re easy to handle.

Cooking Process

Place the Brussels sprouts on the prepared baking sheet. Using the bottom of a glass or a potato masher, gently smash each Brussels sprout to flatten them slightly.
Drizzle the smashed Brussels sprouts with olive oil and sprinkle with salt, pepper, garlic powder, and onion powder.
Roast in the preheated oven for 20-25 minutes or until the edges are crispy and golden brown.
In the last 5 minutes of cooking, sprinkle the Parmesan cheese over the Brussels sprouts and return to the oven to melt and brown slightly.
Remove from the oven, add any optional add-ins if desired, and serve immediately.

Tips and Tricks for Perfect Results

Pro Chef Tips

For the best results, ensure the Brussels sprouts are evenly sized to ensure consistent cooking. You can also try blanching them briefly in ice water after boiling to retain their vibrant color. This will make your dish not only taste great but look appetizing too.

Common Mistakes to Avoid

Avoid over-boiling the Brussels sprouts, which can lead to a mushy texture. Additionally, be sure not to overcrowd the baking sheet, as this can cause steaming rather than roasting, resulting in less crispy sprouts.

Nutritional Information and Health Benefits

Calories and Macros

Each serving of smashed Brussels sprouts contains approximately 150 calories, 12 grams of carbohydrates, 7 grams of protein, and 9 grams of fat. It’s a low-calorie, nutrient-dense option that’s perfect for any meal.

Health Benefits

Brussels sprouts are rich in antioxidants, which help protect your cells from oxidative damage. They’re also high in fiber, which aids in digestion and promotes a healthy gut. Additionally, the vitamin K content supports bone health, while vitamin C boosts your immune system.

Cruciferous vegetables like Brussels sprouts are consistently highlighted for their role in long-term health. Research shared by cruciferous vegetable health benefits emphasizes their antioxidant content and potential protective effects, reinforcing why dishes like smashed Brussels sprouts deserve a regular place on your plate.

Recipe Variations and Substitutions

Dietary Modifications

To make this recipe vegan, simply omit the Parmesan cheese or substitute with nutritional yeast for a cheesy flavor. For a gluten-free option, ensure all spices and seasonings used are certified gluten-free.

Flavor Variations

Feel free to experiment with different spices and herbs. You could try adding curry powder for an exotic twist or toss with balsamic glaze for a sweet and tangy finish. The possibilities are endless, making it a versatile recipe for any palate.

If you’re looking for a naturally sweet and cozy side, these cinnamon maple roasted sweet potatoes are a beautiful complement to smashed Brussels sprouts. Warm spices and caramelized edges add comfort and depth, making them perfect for balanced weeknight meals or seasonal nourishing bowls.

Storage and Serving Suggestions

How to Store

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply place them in a preheated oven at 350°F (180°C) for about 10 minutes or until warmed through.

Serving Ideas

Smashed Brussels sprouts make a fantastic side dish for roasted chicken or grilled salmon. They can also be served as a snack with a dipping sauce like aioli or hummus. Additionally, try adding them to a salad for a crunchy texture and additional flavor.

Frequently Asked Questions

Can I use frozen Brussels sprouts?

Yes, but make sure to thaw them completely and pat dry to remove excess moisture before boiling.

How do I prevent Brussels sprouts from becoming bitter?

Ensure they are not overcooked, as this can lead to a bitter taste. Roasting at high heat helps caramelize their natural sugars, reducing bitterness.

Can I prepare them in advance?

Yes, you can boil and smash them ahead of time, then roast them just before serving.

These crispy smashed Brussels sprouts also shine as a topping or side in colorful nourishing bowl recipes. Paired with grains, greens, and vibrant sauces, they add texture, flavor, and nutrient density to bowls designed to fuel and comfort the body.

Conclusion

Thank you for joining me on this culinary adventure at EatBrightly, where I share my passion for creating vibrant, healthy recipes. These smashed Brussels sprouts are a testament to how simple ingredients can transform into something extraordinary with the right techniques. I hope this recipe brings joy and nourishment to your table. Don’t hesitate to make it your own by experimenting with flavors and textures. Enjoy every crispy, flavorful bite!

Deliciously Crispy Smashed Brussels Sprouts Recipe