Brussels sprouts have come a long way from the soggy, boiled versions many of us grew up with. Today, crispy Brussels sprouts are stealing the show at restaurants and kitchens alike, and for good reason—they’re crunchy, flavorful, and oh-so-satisfying! Whether you’re looking for a healthy side dish, a snack, or even a salad topping, crispy Brussels sprouts will fit the bill. Best of all, they’re super easy to make and packed with nutrients.
Why Brussels Sprouts?
Brussels sprouts, like other cruciferous vegetables (think broccoli, kale, and cauliflower), are rich in vitamins and minerals. They’re an excellent source of vitamin C, vitamin K, and folate, making them a nutritious addition to your diet. They also contain powerful antioxidants that can help reduce inflammation and improve overall health.
Here are a few key benefits of Brussels sprouts:
- High in Fiber: They aid in digestion and help keep you feeling full longer.
- Rich in Antioxidants: These compounds help protect your cells from oxidative stress and reduce the risk of chronic diseases.
- Great for Bone Health: Thanks to their high vitamin K content, Brussels sprouts support bone health and help with blood clotting.
But let’s be real—while these nutritional benefits are important, the reason people love crispy Brussels sprouts is because they taste amazing!
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Crispy Brussels Sprouts
Healthy and delicious
- Total Time: 35 minutes
Ingredients
- Brussel Sprouts
- Shallots
- Olive Oil
- Salt
- Pepper
- Minced Garlic
Instructions
- Shred brussel sprouts and shallots in a food processor – coat in olive oil, salt, fresh ground pepper, and freshly minced garlic
- Prepare a parchment lined baking sheet.
- Spread evenly to give each piece space to crisp. – cook at 375 degrees for about 25-30 minutes
- Prep Time: 5 minutes
- Cook Time: 30 minutes
Tips for Extra Crispy Brussels Sprouts
- Don’t overcrowd the pan: Make sure the Brussels sprouts have plenty of space on the baking sheet. If they’re too close together, they’ll steam instead of roast, resulting in a less crispy texture.
- Use high heat: Roasting at 425°F ensures that your Brussels sprouts get crispy without burning. If they aren’t as crispy as you’d like, you can turn on the broiler for the last 2-3 minutes of cooking. Be sure you are using our favorite high heat, avocado oil, not a vegetable oil and not olive oil.
- Toss halfway through: For even crispiness, give the Brussels sprouts a toss about halfway through the cooking time. This will ensure both sides get that golden-brown goodness.
Flavor Variations
Crispy Brussels sprouts are incredibly versatile, and there are endless ways to flavor them. Here are a few ideas:
- Parmesan & Garlic: Toss the roasted Brussels sprouts with grated Parmesan cheese and fresh minced garlic right after they come out of the oven for an extra savory kick.
- Spicy Sriracha Honey: Mix together a tablespoon of honey and a teaspoon of Sriracha, then drizzle it over the Brussels sprouts for a sweet and spicy combo.
- Maple Bacon: Add cooked and crumbled bacon to your Brussels sprouts and drizzle with a bit of maple syrup for a sweet, salty, and crispy delight.
Serving Ideas
Crispy Brussels sprouts can be served in so many ways! They’re the perfect side dish for grilled meats, roasted chicken, or fish. They also make an excellent appetizer or snack when paired with a dipping sauce like aioli or ranch. You can even use them as a salad topping to add some crunch and extra flavor to your greens.
Looking for a fun twist? Serve them in tacos! Load up some tortillas with crispy Brussels sprouts, avocado, and a sprinkle of cheese for a unique and delicious meal.
Health Benefits of Crispy Brussels Sprouts
While we love crispy Brussels sprouts for their taste, their health benefits are an added bonus. Here’s a look at how these little green veggies can benefit your body:
- Supports Heart Health: Brussels sprouts are rich in fiber, which helps lower cholesterol and supports a healthy heart. They also contain potassium, which can help regulate blood pressure.
- Boosts Immunity: Thanks to their high vitamin C content, Brussels sprouts can help strengthen your immune system and protect you from illness.
- Anti-Inflammatory: The antioxidants found in Brussels sprouts, such as kaempferol, have been shown to reduce inflammation, which can help prevent chronic diseases like heart disease and cancer.
- Promotes Digestive Health: The fiber in Brussels sprouts supports a healthy digestive system, helping to prevent constipation and promote regular bowel movements.
And if you can’t eat cruciferous vegetables, offer up other vegetables like leafy greens and fennel or broiled, asparagus or sugar snap peas.
FAQs About Crispy Brussels Sprouts
Can I use frozen Brussels sprouts for this recipe?
While fresh Brussels sprouts will give you the crispiest results, you can use frozen Brussels sprouts in a pinch. Just make sure to thaw and drain them well before roasting, and be aware that they may not get as crispy as fresh ones.
How do I store leftover crispy Brussels sprouts?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, spread them out on a baking sheet and roast at 400°F for 5-7 minutes to crisp them back up.
Crispy Brussels sprouts are a delicious and nutritious addition to any meal. Whether you’re enjoying them as a snack, a side dish, or part of a larger feast, they’re sure to be a hit. Try them with your favorite flavors and enjoy all the benefits these little green veggies have to offer!