Smashed Brussels Sprouts

4.42 from 17 votes
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Smashed brussels sprouts are a healthy, flavorful, crispy snack. A perfect recipe to make when you have old leftover brussels sprouts at home. Gluten-free and vegetarian.

Watch out, Brussels sprouts are about – and these smashed ones are delicious!

If you fancy a snack but don’t want to reach for something unhealthy, grab some sprouts and get smashing!

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brussels sprouts with bowl of dipping sauce

Sweet and caramelized, these Brussel sprouts are in disguise as there’s nothing bitter or over cooked here.

They have been roasted in the oven to add some charred flavor, and they are served with a dip that you’re going to love, love, love!

holding up brussels sprout covered in sauce

Ingredients You’ll Need

Brussels sprouts (1 lb) – find some fresh ones for this recipe; they will have a little more sweetness to add to the dish and have more nutrition.

Olive oil (1 tbsp) – Choose a good quality, peppery olive oil that you like to cook with.  Coconut oil and avocado oils are good to use here too.

Sea salt (½ tsp) – Use seat salt if you can, but you could also switch to regular salt if you need to.

Black pepper (½ tsp) – Freshly ground pepper does have a more intense flavor, so if you can, grind some!

Ingredients for Dipping Sauce

Mayonnaise (3 tbsp) – Choose a brand you like to use but try and opt for one with minimal added ingredients and sugars. 

Even better, make your own!  Look out for the vegan varieties of mayonnaise if you fancy keeping this animal-free.

Lemon Juice (1 tsp)– Keep your lemons at room temperature to be able to yield the most juice from your fruit.

Garlic (2 cloves) – Smoked garlic or regular garlic could be used for this recipe; either would be delicious!

Thyme (1 tsp) – Dried or fresh thyme could be used but feel free to switch to oregano or mixed Italian style herbs if you like.

Lemon zest (1 tsp) – Only use the fresh, bright lemon peel for zesting because the white pith can be a little bitter.

ingredients for brussels sprouts

How to Make Smashed Brussels Sprouts

Step 1. Preheat the oven to 425F. Cut the stems off the Brussels sprouts and remove any wilted or discolored outer leaves.

Step 2. Place the Brussels sprouts in a bowl and add in enough water to cover the very bottom.

Step 3. Now, cover the bowl with Brussels sprouts with a plate and microwave for 5 min at maximum heat.  The water in the bowl will help steam and soften the Brussels beautifully.

Step 4. Place the Brussels sprouts on a baking sheet.  To ‘smash’ them, use the flat part of a glass to flatten them out.

Step 5. Drizzle the olive oil all over them and sprinkle with salt and black pepper.

Step 6. Place the baking tray in the oven and bake for 20 minutes, or until the Brussels sprouts are a little charred and nicely roasted.

Step 7. Mix the mayonnaise, lemon juice, garlic, thyme, and lemon. Combine well.

Step 8. Allow the Brussels sprouts to cool a little, and serve with the dipping sauce.

steps to make smashed brussels sprouts

Can I Add Other Ingredients?

There are multiples of different herbs and spices that you could add to these Smashed Brussel Sprouts instead of the thyme. Shredded sage leaves are delicious with Brussels Sprouts.

Try your own mix of smoked paprika, dried oregano, and sea salt for something a little different. Go a little spicy with the mix, and add some mild chili powder, ground cumin, and a pinch of cinnamon.

You could sprinkle over a generous handful of parmesan cheese if you didn’t need to avoid dairy -remember to use the vegetarian variety of parmesan if you are serving to veggie guests.

bowl of smashed brussels sprouts with dipping sauce

Are Brussels Sprouts Healthy for Weight Loss

Yes!  If you have a weight loss goal, Brussels sprouts can be great on many different diet plans.

They are suitable for a Keto diet as they are relatively low in carb compared to other vegetables, meaning they are ideal as a snack, like this one, or as a side dish.

Brussel sprouts are low in fat, so they can be enjoyed on a Low-Fat Diet too.   You could find a reduced-fat mayonnaise to add to this dipping sauce if this suits you better – it would still be delicious!

close up of brussels sprouts in bowl

Tips on Storing Brussel Sprouts

Always store your Brussels sprouts in the fridge. Keep them in a separate bag to other ingredients as they will keep their flavor better. 

Fresh Brussels sprouts can be stored for at least a week, so they will keep well after purchasing. You can also freeze Brussels sprouts. 

This is best done by freezing them spaced out on a baking sheet, and once frozen, pop them into a bag.  This will keep them from getting clumped together. Use within 6-8 weeks for the best results.

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smashed brussels sprouts
4.42 from 17 votes

Smashed Brussels Sprouts

By Karo @ AllNutritious
These yummy, sweet and crispy brussels sprouts are a perfect snack for kids and families. Healthy comfort food you can make with old Brussels sprouts. Gluten-free and vegetarian.
Prep: 20 minutes
Cook: 25 minutes
Total: 45 minutes
Servings: 2 small plates

Ingredients 

  • 1 lb brussels sprouts
  • 1 tbsp olive oil
  • ½ tsp sea salt
  • ½ tsp black pepper

Dipping sauce

  • 3 tbsp mayonnaise
  • 1 tsp fresh lemon juice
  • 2 cloves garlic minced
  • 1 tsp thyme
  • 1 tsp lemon zest
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Instructions 

  • Preheat the oven to 425F.
  • Cut off the stems of brussels sprouts.
  • Add the brussels sprouts to a bowl and add in some water. Cover the bowl with a plate and microwave for 5 min at maximum heat to steam.
  • Place the brussels sprouts on a baking sheet and smash with the flat part of a glass to flatten them out.
  • Drizzle olive oil all over the sprouts and sprinkle with salt and black pepper.
  • Bake in the oven for 20 minutes until golden and crispy.
  • Mix all the ingredients for the dipping sauce in a bowl and serve your mashed brussels sprouts.

Recipe Video

Nutrition

Serving: 1 small plate | Calories: 305kcal | Carbohydrates: 22g | Protein: 8.2g | Fat: 23g | Saturated Fat: 3.5g | Polyunsaturated Fat: 18.5g | Cholesterol: 8.7mg | Sodium: 770mg | Fiber: 9g | Sugar: 5.2g

Nutrition information is automatically calculated, so should only be used as an approximation.

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