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Brussel Sprout Chips

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These baked Brussel sprout chips are crispy and covered in parmesan cheese. Simple to make, absolutely delicious, and just flat out nutritious snack.

brussel sprout chips in a glass bowl

Brussels sprouts are notorious for being on the “dislike” list. Do you remember your parents threatening you with Brussels sprouts for dinner? 

To our delight, Brussels sprouts are no longer the most hated vegetable. They have developed quite a positive reputation over the past few years.

Rightfully so. They are incredibly delicious and can be prepared in several ways. 

Usually, if they are boiled or steamed, they develop a bitter flavor.

Sometimes, the best way to cook them is with some basic seasoning and high heat for crispy leaves. That is what the recipe is all about. 

These Brussels sprout bites are incredibly delicious and good for you. They are a healthy snack option when you’re craving something salty and crunchy.

healthy chips on sheet pan

Brussels sprouts are like mini cabbages. They are the best when you buy them fresh at the supermarket. 

Although you can also find them in the frozen section.

Look for bright green leaves when shopping for Brussels sprouts. Fresh Brussels sprouts are going to contain the highest amount of nutrients.

Just peel off some of the leaves if they start to turn yellow or dark green. You should find fresh, bright green leaves underneath.

healthy chips on sheet pan

Are Brussels Sprouts Good for You?

 

Brussels sprouts are packed with Vitamin C. This is going to be extra beneficial as we start to enter the winter months. 

Vitamin C will help boost our immune system. Brussels sprouts are also very high in Vitamin A, K, and B. 

Vitamin B will help you build and strengthen your metabolism. It’s also great for your energy. 

This makes Brussels sprouts a great addition to a weight-loss diet. They are also very high in fiber.

Any food rich in fiber will help you feel full for longer between meals.

Each serving of these Brussels sprouts bites contains 7.3 grams of protein. These are a great option for someone following a high protein diet.

green chips pins

How to Make Brussel Sprout Chips

It‘s simple to prepare these Brussels sprout chips. The key here is the hot oven.

The really hot oven helps the Brussels sprouts crisp up, and that is what makes them extra delicious!

What You‘ll Need:

  • Brussels sprouts
  • parmesan cheese (ideally powdered)
  • olive oil
  • oregano
  • onion powder
  • garlic powder
  • salt
  • black pepper

ingredients overhead

Make sure that the parmesan cheese is in fine crumbles or powdered. You can buy it at the store like this or grate it yourself.

Use the fine grate side on a cheese grater or a Microplane. This will help you get the parmesan to the right consistency.

Step-by-step Instructions

Preheat the oven to 425F (220C).

Before you begin cutting the Brussels sprouts, make sure that you remove any yellow leaves. It‘s best to clean them next.

Do this by rinsing them under cold water. Trim off the ends as they will be tough to eat and cook.

Slice each Brussels sprout into about 4 slices. Make sure they‘re thick enough, so they don‘t fall apart.

chopped brussels sprouts

Add the spices, olive oil, and Parmesan cheese to a separate bowl. 

mixed ingredients

Stir them until they are fully incorporated.

mixture in a bowl

Place all of the Brussels sprout pieces into the mixture. Make sure the bowl is large enough that you can toss all the ingredients without any falling out.

brussel sprouts covered in mixture

Toss the Brussel sprouts to coat them evenly with the mixture.

chips covered in a bowl

Now, line a large baking tray with parchment paper. Use two small trays if you do not have a large one.

It‘s important that they lay flat and not on top of one another. That is how they are going to get extra crispy and tasty.

sprouts on a baking sheet

Bake them for about 20 minutes. Flip them halfway through baking, so they get crispy on both sides.

You want to remove them from the oven when they start to get crispy. The edges will be a little brown and dark. That is ok!

Let them cool for a few minutes before eating. Afterward, serve on their own or pair with your favorite sauce.

baked brussels sprouts

How to Store Brussel Sprout Chips?

You‘ll probably eat these Brussel sprouts right away. But you can store them for later if needed.

To do that, use glass food containers to keep them fresh for longer. It‘s important that no moisture gets into them. Otherwise, the chips will get limp and soggy.

chips in a bowl

Overall, these Brussels sprouts bites will be a great snack for all ages. Even kids will like these!

They are tastier than regular, unhealthy potato chips.

You can serve them as a side dish with your favorite meal or add them to your favorite salad.

healthy chips pin

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healthy chips

Watch Full Instructions

brussels sprout chips recipe

Brussel Sprout Chips (Oven Baked)

Yield: 3
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

These healthy brussel sprout chips are high in fiber, protein, and fats. They're crispy, flavorful, and yummy! On top of it, gluten-free and vegetarian.

Ingredients

  • 4 cups brussel sprouts
  • 1/3 cup parmesan cheese (powder)
  • 3 tbsp olive oil
  • 1/2 tsp oregano
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 1/2 tsp black pepper

Instructions

  1. Preheat the oven to 425F (220C)
  2. Slice clean Brussel sprouts. Around 4 slices per one sprout.
  3. Mix parmesan, olive oil, oregano, onion, garlic, salt, and black pepper in a separate bowl.
  4. Toss Brussels into the mixture and spread all the contents out on a baking sheet.
  5. Bake in the oven for 20 minutes, flipping them halfway through. Remove them once they're crispy.
  6. Let them cool down before serving! Feel free to use a sauce with them.
Nutrition Information:
Yield: 3 Serving Size: 1 bowl
Amount Per Serving: Calories: 221Total Fat: 17gSaturated Fat: 3.6gTrans Fat: 0.1gUnsaturated Fat: 12.8gCholesterol: 9.5mgSodium: 616mgCarbohydrates: 13gNet Carbohydrates: 8.2gFiber: 4.8gSugar: 2.6gProtein: 7.3g

Nutritional values were obtained with automatic software using the amounts of products used. To get the most accurate representation of the nutritional values, you should calculate them with the actual ingredients used in your recipe. You are solely responsible for the nutritional information obtained to be accurate.

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