Fitness / July 26, 2024

Roasted Brussels Sprouts

Roasted Brussels Sprouts—an easy, flavorful side packed with essential nutrients and given just a kiss of delicious char!

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You might remember hating Brussels sprouts when you were a kid (or even have a few little ones who’d much rather have anything else!). I was a kid who hated eating Brussels sprouts, with their slight pungency and the texture of a whole head of cabbage. That is, until I found out why I hated them. It turns out, frozen vegetables often ask that you steam them in the bag, resulting in soggy vegetables with little flavor.

Now, don’t get me wrong! We at FoodFaithFitness love our frozen fruits and vegetables! But steaming, while it is an efficient method of cooking, doesn’t do much else! You’re far better off roasting your frozen vegetables, like we do with this frozen broccoli and cauliflower. You get truly incredible flavors and textures when you allow your vegetables to truly embrace the heat. Whether you’re sautéing them in a pan, grilling over an open flame, or roasting them, every vegetable tastes far better with a kiss of char!

Brussels sprouts are no different. Frozen or fresh (we recommend fresh for our recipe but either works), popping them into the oven gives your sprouts a delicious flavor and sumptuous texture that just can’t be beat. So elevate your Brussels sprouts by giving them the oven-roasted treatment! Drizzle on your favorite flavors, from freshly minced garlic to balsamic vinegar, and you will soon wonder why you ever turned your nose up at these sprouts!

are Roasted Brussels Sprouts Healthy?

Brussels sprouts are hella healthy! Just one cup features over 100% of your daily recommended intake of vitamin C. It also provides a bunch of other nutrients like vitamin B6 and minerals like calcium, iron, and magnesium. They’re high in dietary fiber and rich in antioxidants, making Brussels sprouts truly a powerhouse side-dish!

Roasted Brussels sprouts are perfect for any specialty diet, including paleo, keto, and vegan!

CHARmed, I’m sure

We’ve all had roasted vegetables, flame-grilled steaks, and other dishes that feature flavorful heat. So why does browning your food make it taste so good? That’s the Maillard reaction.

When you’re applying heat directly to your food, you’re cooking the cells and tissues at the surface first. This is why the outside of your food is typically the hottest part once it comes off the grill or out of a pan. That heat breaks down the amino acids and sugars in the cells of your food and rearranges them, a process known as the Maillard reaction, and produces new, complex flavors that the modern palate craves!

While charring food typically creates bitter flavors, those flavors, when combined with the sweetness of a fruit or the savory elements of meat, create a unique contrast we can’t get enough of! The Maillard reaction also applies to vegetables, as they contain sugars and amino acids.

INGREDIENTS

1 1/2 pounds brussels sprouts, trimmed and halved
1 tablespoon plus 1 teaspoon extra-virgin olive oil
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
Optional flavor additions (e.g., garlic powder, balsamic vinegar, Parmesan cheese)

INSTRUCTIONS

Prep

Preheat the oven and get your Brussels sprouts ready.

Season

Toss the sprouts with oil and seasonings, then spread them out for even roasting.

Roast

Watch as they crisp up to perfection in the oven. Timing is key, so keep an eye on them.

Enjoy

Season to taste.

Devour!

FAQs & Tips

How to Make Ahead and Store?

Roasted Brussels sprouts are easy to whip up in a jiff, but if you want to store them for later, you’re gonna want to use aluminum foil. Tightly wrapped, your sprouts can last for up to 5 days in the fridge and, when you’re ready to reheat and eat, you can oven-roast them in the same foil pouch!

How do I make sure I don’t go overboard with the maillard reaction?

Getting a little char on your roasted vegetables makes them taste oh-so delicious, but outright burning them is another story entirely! The Maillard reaction is, thankfully, easily observed! Just make sure your sprouts are getting browned, not blackened, and you’ll have scrumptious sprouts!

Serving Suggestions

Brussels sprouts bring color and life to any table, making it the perfect side dish for everything from vegan cauliflower and chickpea curry to classics like steak with garlic butter mushrooms! Serve it as a vegan side for vegan meatballs in tomato sauce or as a keto appetizer for cabbage rolls! You can even plate it up with any number of our paleo dinner recipes!

Roasted Brussels Sprouts

Roasted Brussels Sprouts—an easy, flavorful side packed with essential nutrients and given just a kiss of delicious char!

Course Side Dish

Cuisine American

Prep Time 5

Cook Time 25

Total Time 30

Servings servings

Calories 104kcal

Author Foodfaithfitness

Ingredients

1 1/2 pounds Brussels sprouts trimmed and halved
1 tablespoon plus 1 teaspoon extra-virgin olive oil
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
Optional flavor additions e.g., garlic powder, balsamic vinegar, Parmesan cheese

Instructions

Preheat your oven to 400°F and position a rack in the upper third. This ensures optimal heat circulation for roasting.
On a large rimmed baking sheet, toss the halved Brussels sprouts with olive oil, salt, and pepper, ensuring they’re well coated. Arrange them cut-side down for a crispier texture.
Roast in the preheated oven for 20 to 30 minutes. The sprouts should be dark and crispy on the outside, yet tender inside. Keep an eye on them to prevent burning.
Serve the roasted Brussels sprouts warm, seasoned with additional salt and pepper if desired.