Brussels sprouts have long been a polarizing vegetable, often met with skepticism by many diners. However, these miniature cabbage-like vegetables are experiencing a culinary renaissance, with chefs and home cooks alike discovering innovative ways to prepare them. From roasting and frying to pickling and shredding, there are numerous techniques that can transform Brussels sprouts into delectable dishes.
The versatility of Brussels sprouts allows for a wide range of flavor combinations and cooking methods. By exploring creative recipes, even longtime skeptics can find new appreciation for this nutrient-packed vegetable. Whether served as a side dish, incorporated into salads, or featured as the main attraction, Brussels sprouts offer endless possibilities for culinary experimentation.
1) Roasted with Balsamic Glaze
Roasting Brussels sprouts with a balsamic glaze creates a delicious side dish that balances savory and sweet flavors. This cooking method enhances the natural taste of the sprouts while adding a tangy twist.
To prepare, trim the Brussels sprouts and cut them in half if large. Toss them with olive oil, salt, and pepper. Arrange the sprouts cut-side down on a baking sheet.
Roast the Brussels sprouts in a preheated 400°F oven for 20-25 minutes until tender and crispy. While they cook, prepare the balsamic glaze by reducing balsamic vinegar in a saucepan over medium-high heat.
Once the vinegar has reduced by half, remove it from heat and stir in honey and garlic powder. This creates a thick, flavorful glaze to drizzle over the roasted sprouts.
After removing the Brussels sprouts from the oven, toss them with the balsamic glaze. The combination of caramelized sprouts and tangy-sweet glaze results in a dish that even skeptics might enjoy.
2) Shaved Brussels Sprout Caesar Salad
Shaved Brussels sprout Caesar salad offers a fresh twist on the classic Caesar. This dish combines thinly sliced Brussels sprouts with traditional Caesar dressing and crunchy elements.
To prepare, Brussels sprouts are halved and thinly sliced into ribbons. This creates a delicate texture that absorbs the flavors of the dressing well.
The salad typically includes homemade croutons for added crunch. These can be made by tossing bread cubes with olive oil, salt, and pepper, then baking until golden.
A Caesar dressing coats the shaved sprouts, often featuring ingredients like garlic, lemon juice, anchovy paste, and Parmesan cheese. Some recipes incorporate crispy bacon bits for extra flavor and texture.
This salad can be served as a side dish or transformed into a main course by adding protein such as grilled chicken or chickpeas. It’s a versatile option that works well for both casual meals and special occasions.
The combination of raw Brussels sprouts and Caesar flavors creates a unique taste experience. It’s a great way to enjoy Brussels sprouts in their raw form, showcasing their natural sweetness and crunch.
3) Brussels Sprouts and Bacon Gratin
Brussels sprouts and bacon gratin combines the earthy flavor of Brussels sprouts with the savory richness of bacon. This dish transforms the often-maligned vegetable into a crowd-pleasing favorite.
To prepare, start by trimming and halving the Brussels sprouts. Roast them in a preheated 400°F oven for about 15-20 minutes until they begin to soften.
While the sprouts roast, cook diced bacon until crispy. In a separate bowl, mix heavy cream, grated cheese, and seasonings like garlic powder and rosemary.
Once the sprouts are par-roasted, combine them with the bacon in a baking dish. Pour the cream mixture over the top, ensuring even coverage.
Bake the gratin for an additional 15-20 minutes until the top is golden and bubbly. The result is a creamy, indulgent side dish that balances the slight bitterness of Brussels sprouts with the salty crunch of bacon.
This gratin pairs well with roasted meats or can stand alone as a vegetable-forward main course. It’s a versatile dish that can be adapted to personal tastes by adjusting cheese types or adding extra herbs.
4) Sautéed with Garlic and Lemon
Sautéing Brussels sprouts with garlic and lemon creates a flavorful side dish. Start by halving the sprouts and heating butter or olive oil in a large skillet over medium-high heat.
Add the Brussels sprouts to the pan and sauté for 7-8 minutes on each side. This allows them to caramelize and develop a golden-brown exterior while becoming tender inside.
Midway through cooking, add minced garlic to the pan. The garlic infuses the sprouts with its aromatic flavor as they continue to cook.
Once the Brussels sprouts are crisp-tender, reduce the heat and stir in some butter, chili flakes for a subtle kick, and additional garlic if desired.
Remove the pan from heat and finish the dish with fresh lemon juice and zest. This brightens the flavors and adds a citrusy note that complements the earthy sprouts.
Season with salt and pepper to taste before serving. The result is a dish that balances savory, tangy, and slightly spicy flavors.
5) Brussels Sprouts Slaw with Maple Dressing
This refreshing twist on traditional coleslaw uses shredded Brussels sprouts as the base. The crisp texture of raw sprouts provides a satisfying crunch in every bite.
To prepare, thinly slice Brussels sprouts using a sharp knife or mandoline. Combine them in a large bowl with chopped red onion, toasted pecans, and dried cranberries.
The maple dressing adds a touch of sweetness to balance the slightly bitter sprouts. Whisk together apple cider vinegar, maple syrup, Dijon mustard, and minced garlic. Slowly drizzle in olive oil while continuing to whisk until emulsified.
Pour the dressing over the slaw ingredients and toss until evenly coated. For best results, let the salad sit for 15-30 minutes before serving to allow flavors to meld.
This versatile dish works well as a side for grilled meats or as a light lunch option. The slaw can be prepared ahead of time and stored in the refrigerator for up to 24 hours.
6) Brussels Sprouts and Sweet Potato Hash
Brussels sprouts and sweet potato hash combines two nutritious vegetables into a flavorful dish. This versatile recipe works well for breakfast, lunch, or dinner.
To prepare, cut Brussels sprouts and sweet potatoes into bite-sized pieces. Toss them with oil, salt, pepper, and spices like paprika and cumin.
Roast the vegetables in a 400-425°F oven for about 20-30 minutes, stirring halfway through. The high heat helps caramelize the vegetables, bringing out their natural sweetness.
For added flavor and texture, include diced onions and bell peppers in the mix. These aromatics complement the Brussels sprouts and sweet potatoes nicely.
Some recipes suggest topping the hash with eggs before finishing in the oven. This adds protein and creates a complete meal.
The result is a colorful, satisfying dish with a mix of textures – tender sweet potatoes, crispy Brussels sprouts edges, and perfectly cooked eggs if included.
This hash can be customized with different spices or additional vegetables to suit individual tastes. It’s an excellent way to incorporate more Brussels sprouts into your diet.
7) Crispy Smashed Brussels Sprouts
Crispy smashed Brussels sprouts offer a delightful twist on the traditional preparation. This method creates a perfect balance of textures, with a crispy exterior and tender interior.
To prepare, start by boiling the Brussels sprouts until tender. Drain them thoroughly and pat dry to remove excess moisture. This step is crucial for achieving maximum crispiness.
Preheat the oven to 425°F (218°C). Arrange the Brussels sprouts on a baking sheet lined with parchment paper. Using the back of a measuring cup or mug, gently flatten each sprout.
Drizzle the smashed sprouts with olive oil and season with salt, pepper, and garlic. For added flavor, sprinkle nutritional yeast over the top. This ingredient imparts a savory, cheese-like taste.
Roast the Brussels sprouts in the oven for about 20-25 minutes. The goal is to achieve golden brown, crispy edges while maintaining a soft center. Serve immediately for the best texture and flavor.
This preparation method brings out the natural sweetness of Brussels sprouts while adding an irresistible crunch. It’s a versatile dish that can be enjoyed as a side or a standalone snack.
8) Brussels Sprouts with Honey and Sriracha
This flavorful dish combines the earthy taste of Brussels sprouts with the sweet and spicy kick of honey and Sriracha sauce. The preparation is straightforward and yields delicious results.
To begin, preheat the oven to 400°F (200°C). Trim and halve the Brussels sprouts, then toss them with olive oil, salt, pepper, and red pepper flakes.
Spread the seasoned sprouts on a baking sheet in a single layer. Roast them for about 25-30 minutes, turning halfway through, until they’re golden brown and tender.
While the sprouts roast, prepare the glaze. Mix honey, Sriracha sauce, soy sauce, lime juice, and minced garlic in a small bowl.
Once the Brussels sprouts are fork-tender, remove them from the oven and toss them with the honey-Sriracha mixture. Return the pan to the oven for an additional 5 minutes to caramelize the glaze.
The result is a perfect balance of flavors: the natural bitterness of the Brussels sprouts is complemented by the sweet honey and spicy Sriracha. This dish serves as an excellent side or can be enjoyed as a standalone vegetarian meal.
9) Brussels Sprouts and Pomegranate Salad
This vibrant salad combines the earthy flavor of Brussels sprouts with the sweet-tart pop of pomegranate seeds. The contrast in textures and tastes creates an exciting dish that’s both nutritious and visually appealing.
To prepare, shred or thinly slice raw Brussels sprouts. This can be done using a sharp knife, mandoline, or food processor. The shredded sprouts form the base of the salad, providing a crunchy and hearty foundation.
Pomegranate seeds add bursts of juicy sweetness and a beautiful ruby color to the dish. Their bright flavor complements the mild bitterness of the Brussels sprouts perfectly.
For added depth, consider including crumbled feta cheese and toasted pine nuts. These ingredients bring richness and nuttiness to the salad. A simple dressing of olive oil, apple cider vinegar, and a touch of salt enhances the natural flavors without overpowering them.
This salad can be served immediately or prepared in advance, allowing the flavors to meld. It makes an excellent side dish for holiday meals or a light lunch option on its own.
10) Brussels Sprouts Frittata
Brussels sprouts add a delightful twist to the classic frittata. This versatile dish works well for breakfast, brunch, or dinner.
To prepare, start by cooking bacon in a cast-iron skillet until crisp. Remove the bacon and set aside. In the same pan, sauté shallots and thinly sliced Brussels sprouts until tender and lightly browned.
Whisk eggs with grated Parmesan cheese, salt, and pepper. Pour this mixture over the vegetables in the skillet. Sprinkle the reserved bacon on top.
Transfer the skillet to a preheated oven and bake until the eggs are set and the top is golden brown. This typically takes about 15-20 minutes at 375°F.
The result is a savory, protein-packed meal that showcases the unique flavor of Brussels sprouts. The bacon adds a smoky note, while the Parmesan provides a salty umami taste.
Serve the frittata hot, directly from the skillet. It pairs well with a simple salad or crusty bread. Leftovers can be enjoyed cold or reheated, making it an excellent meal prep option.
11) Miso-Glazed Brussels Sprouts
Miso-glazed Brussels sprouts offer a savory and umami-rich twist on this versatile vegetable. The process begins with trimming and halving the sprouts, preparing them for roasting.
A glaze is created by combining miso paste, maple syrup, oil, and minced garlic. This mixture is whisked until smooth and thick, providing a flavorful coating for the Brussels sprouts.
The sprouts are tossed in the miso glaze, ensuring even coverage. They are then arranged on a baking sheet, cut-side down for optimal caramelization.
Roasting takes place in a preheated oven at around 400-425°F (204-218°C). The cooking time typically ranges from 20 to 30 minutes, depending on the size of the sprouts.
The result is crispy, caramelized Brussels sprouts with a rich, savory flavor profile. The miso glaze creates a perfect balance of sweet and salty notes, elevating the natural taste of the vegetable.
This preparation method transforms Brussels sprouts into a crowd-pleasing side dish. It pairs well with a variety of main courses and adds depth to any meal.
12) Brussels Sprouts Chips
Brussels sprouts chips offer a crispy, nutritious alternative to traditional potato chips. This innovative preparation transforms the vegetable into a light, crunchy snack.
To make Brussels sprouts chips, start by removing the outer leaves from fresh sprouts. Toss these leaves with a small amount of olive oil and sea salt.
Spread the seasoned leaves in a single layer on a baking sheet. Roast them in a preheated oven until they become crisp and lightly browned.
For added flavor, experiment with different seasonings. Balsamic vinegar can create a tangy twist, while herbs like rosemary or thyme add aromatic notes.
These chips are best enjoyed immediately after cooking to maintain their crispness. They make an excellent appetizer or healthy snack option.
Brussels sprouts chips are not only tasty but also retain many of the nutritional benefits of the whole vegetable. They’re a good source of fiber and vitamins.
This preparation method can appeal to those who typically dislike Brussels sprouts, offering a new way to enjoy this nutritious vegetable.
13) Pan-Seared with Almonds and Garlic
Pan-searing Brussels sprouts with almonds and garlic creates a flavorful side dish in just minutes. This method yields crispy exteriors and tender interiors, enhancing the sprouts’ natural taste.
To prepare, halve the Brussels sprouts and heat olive oil in a cast-iron skillet over medium-high heat. Add the sprouts cut-side down and cook until golden brown, about 5 minutes.
Flip the sprouts and add sliced almonds and minced garlic to the pan. Cook for an additional 3-4 minutes, stirring occasionally to prevent burning. The almonds will toast and the garlic will become fragrant.
Season with salt and pepper to taste. For extra flavor, drizzle with balsamic glaze before serving. This dish pairs well with roasted meats or can stand alone as a vegetarian main course.
The combination of nutty almonds and aromatic garlic complements the earthy taste of Brussels sprouts. This recipe is easily customizable with different seasonings or toppings to suit various preferences.
14) Brussels Sprouts Pizza Topping
Brussels sprouts make an unexpected yet delicious pizza topping. Thinly slice or shred the sprouts before adding them to your pizza for the best texture and flavor.
Roast the Brussels sprouts with olive oil, salt, and pepper before using as a topping. This enhances their nutty flavor and creates crispy edges. For added sweetness, toss them with a drizzle of honey or balsamic vinegar.
Pair Brussels sprouts with complementary toppings like crispy bacon, caramelized onions, or tangy goat cheese. The combination of flavors and textures elevates the pizza.
When assembling the pizza, spread a thin layer of sauce and cheese before adding the Brussels sprouts. This helps the sprouts adhere to the pizza and prevents them from drying out during baking.
Bake the pizza at a high temperature, around 450°F, to ensure the crust crisps up and the Brussels sprouts develop a nice char. The result is a unique and flavorful pizza that showcases the versatility of Brussels sprouts.
15) Creamy Brussels Sprouts Risotto
Brussels sprouts add a delightful twist to traditional risotto. This creamy dish combines the nutty flavor of Arborio rice with the earthy taste of Brussels sprouts.
To prepare, sauté halved Brussels sprouts in butter and olive oil until they begin to brown. Set them aside while making the risotto base.
In a large pan, cook diced onions and garlic until translucent. Add Arborio rice and toast it briefly before slowly incorporating warm broth, stirring constantly.
When the rice is nearly tender, fold in the sautéed Brussels sprouts. Finish with grated Parmesan cheese and a squeeze of lemon juice for brightness.
The result is a luxurious risotto with a perfect balance of textures. The creamy rice contrasts beautifully with the slightly crisp Brussels sprouts.
This dish works well as a vegetarian main course or as a side dish for roasted meats. It’s a comforting meal that elevates Brussels sprouts to gourmet status.
Nutritional Benefits of Brussels Sprouts
Brussels sprouts pack a powerful nutritional punch. These small cruciferous vegetables are loaded with essential vitamins, minerals, and antioxidants that support overall health and wellbeing.
Vitamins and Minerals
Brussels sprouts are an excellent source of vitamin C, providing 48 mg per 1/2 cup cooked serving. This amounts to over half the recommended daily intake for most adults. Vitamin C aids in tissue growth and repair throughout the body.
These vegetables also contain significant amounts of vitamin K1, which is crucial for blood clotting and bone health. A single cup of Brussels sprouts delivers more than 100% of the daily recommended value of vitamin K.
Brussels sprouts offer a range of B vitamins, including folate, B6, and thiamin. These nutrients play key roles in energy metabolism, nervous system function, and cell growth.
The mineral content of Brussels sprouts is impressive as well. They provide potassium, iron, magnesium, phosphorus, and calcium. These minerals contribute to various bodily functions, including muscle contraction, oxygen transport, and bone strength.
Antioxidant Properties
Brussels sprouts are rich in antioxidants, compounds that help protect cells from damage caused by free radicals. One of the primary antioxidants found in Brussels sprouts is vitamin C, which not only supports immune function but also acts as a powerful antioxidant.
These vegetables contain kaempferol, an antioxidant flavonoid associated with reduced cancer cell growth and decreased inflammation in animal and test-tube studies. More research is needed to confirm these effects in humans.
Brussels sprouts are also a good source of alpha-lipoic acid, an antioxidant that has shown potential in lowering blood sugar levels and improving insulin sensitivity. This makes Brussels sprouts a valuable addition to a balanced diet, especially for those managing diabetes.
The high antioxidant content in Brussels sprouts may help reduce oxidative stress in the body, potentially lowering the risk of chronic diseases such as heart disease and certain cancers.
Cooking Techniques for Optimal Flavor
Brussels sprouts can be transformed into delicious dishes through proper cooking methods. Roasting and sautéing are two key techniques that enhance their natural flavors and textures.
Roasting Methods
Roasting Brussels sprouts brings out their sweetness and creates crispy edges. Preheat the oven to 400°F (200°C). Trim and halve the sprouts, then toss with olive oil, salt, and pepper.
Spread them cut-side down on a baking sheet. Roast for 20-25 minutes, shaking the pan halfway through.
For extra flavor, add garlic cloves or bacon pieces before roasting. A drizzle of balsamic vinegar in the last few minutes adds a tangy caramelized finish.
Sautéing Tips
Sautéing offers a quick way to cook Brussels sprouts while maintaining their crunch. Start with a hot pan and a bit of oil or butter.
Slice the sprouts thinly for faster cooking. Add them to the pan and cook for 5-7 minutes, stirring occasionally.
Season with salt, pepper, and lemon juice. For added depth, toss in chopped nuts or pancetta. A splash of cream at the end creates a luxurious sauce.
Experiment with spices like cumin or red pepper flakes to customize the flavor profile.
Pairing Brussels Sprouts with Other Ingredients
Brussels sprouts pair wonderfully with a variety of flavors and ingredients. The right combinations can elevate this vegetable from simple side dish to star of the meal.
Complementary Herbs and Spices
Garlic and Brussels sprouts are a classic pairing. Roast them together for a savory side dish. Fresh thyme adds an earthy note that complements the sprouts’ flavor profile.
Smoked paprika brings depth and a subtle heat. Sprinkle it on before roasting for added complexity. Lemon zest brightens the dish with citrusy notes.
Balsamic vinegar creates a tangy glaze when reduced. Drizzle it over roasted sprouts just before serving. Red pepper flakes provide a spicy kick for those who enjoy heat.
Nutmeg offers a warm, nutty flavor that works well in creamy Brussels sprout dishes. Use it sparingly to avoid overpowering the vegetable’s natural taste.
Ideal Proteins and Sides
Bacon and Brussels sprouts are a popular combination. The salty, smoky flavor enhances the sprouts’ slightly bitter taste. Crispy pancetta bits make an excellent garnish.
Grilled chicken pairs well with roasted sprouts for a balanced meal. The lean protein complements the vegetable’s hearty texture. Pan-seared salmon offers a rich contrast to simply prepared sprouts.
Roasted turkey and Brussels sprouts are a natural match. This pairing shines during holiday meals. For vegetarians, tofu or tempeh can provide protein alongside sprouts.
Chestnuts add a sweet, nutty flavor when roasted with Brussels sprouts. This combination is particularly enjoyable in autumn dishes. Butternut squash creates a colorful side with complementary flavors and textures.