Fitness / April 23, 2024

Smashed Brussels Sprouts

Finally, restaurant-quality, crispy, delicious Smashed Brussels Sprouts you can make in the comfort of your own home.

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As the name implies, Brussels Sprouts originated in Brussels, Belgium, although they were reportedly cultivated centuries earlier in Ancient Rome. In the United States, they were first recorded as being grown in Louisiana after being introduced by the French. This recipe for Smashed Brussels Sprouts includes a bit of Cayenne pepper, which is widely used in Louisiana or Creole cuisine.

You will love this recipe for its ease of preparation, but probably more for its perfect texture and delectable taste. After boiling (or steaming) the Brussels to soften them up, we toss them in oil and seasoning, then smash them! This leads to perfectly crispy and caramelized Smashed Brussels Sprouts in less than an hour.

Also, they are prepared whole and then smashed. So you save the step of halving or quartering them like we normally do, in recipes like our zesty Lemon Parmesan Brussels Sprouts. And we do not have to take the time to shred them like we do with these tasty Shaved Brussels Sprouts. While both of these recipes are delicious, today it’s all about the reduction in prep time of our Smashed Brussels Sprouts.

Are Smashed Brussels Sprouts Healthy?

Yes! Smashed Brussels Sprouts are healthy. There are multiple health benefits from consuming these cabbage-like veggies. For one, they are high in antioxidants, they also contain vitamins C and K, and promote a healthy heart. Brussels Sprouts also contain a high amount of fiber and are good for your digestive system. Olive oil is also an antioxidant and an anti-inflammatory. This is a vegetarian dish, which is also keto friendly and, if you skip the Parmesan, vegan and whole-30 compliant.

What is ‘Smashed’ Exactly?

I was skeptical about the “smashed” part of the Smashed Brussels Sprouts recipe, but once I made it I was pleasantly surprised. First, I have to remind you, and clearly myself, that smashed does not always equal mashed. I was thinking, like, Mashed Potatoes? But no. These guys are so scrumptious and crispy, that I really feel like I’m at a pricey restaurant when I enjoy them. By flattening them (a.k.a. smashing), they get crispier, caramelized, and delicious.

INGREDIENTS

1 lb Brussels sprouts
1 tbsp Olive oil
1 tsp Garlic powder
1/3 cup Parmesan cheese (finely shredded; optional, plus more for topping if desired)
2 1/2 tsp Sea salt (divided into 2 tsp and 1/2 tsp)
1/8 tsp Cayenne pepper

INSTRUCTIONS

Preheat

Set your oven to the right temperature to start cooking.

Boil

Cook the Brussels sprouts until they’re just right, then get them dry.

Toss

Toss the sprouts with flavorful ingredients to coat them well.

Arrange

Lay out the sprouts on the baking sheet so they’re ready to crisp up.

Smash

Smash each sprout and add cheese for extra flavor if you like.

Roast

Roast until each sprout is crispy and delicious.

Devour!

FAQs & Tips

How do I prep and store these sprouts?

Store Smashed Brussels Sprouts in an airtight container for three to five days. To reheat place in oven at 350°F for about five minutes.

Can I use Frozen Brussels sprouts?

You can use frozen Brussels Sprouts, but they may not get as crispy as starting with fresh ones.

Should I flip my Smashed Brussels Sprouts while cooking?

I’m a big fan of flipping and turning the pan to ensure even baking or roasting for most dishes. While you do not have to flip them, it wouldn’t hurt and will give you more crispiness!

Serving Suggestions

I recently discovered Everything Bagel Chicken and it is so easy and full of flavor and pairs perfectly with these Smashed Brussels Sprouts. They also go great as a side with a juicy steak, like this Mango Curry Steak.

I also love Brussels Sprouts with apple or bacon. You can serve Smashed Brussels Sprouts over this crisp, light Apple Slaw or mix in some of this sweet and savory Brown Sugar Bacon.

Smashed Brussels Sprouts

Finally, restaurant-quality, crispy, delicious Smashed Brussels Sprouts you can make in the comfort of your own home.

Course Side Dish

Cuisine American

Prep Time 5

Cook Time 40

Total Time 45

Servings servings

Calories 117kcal

Author FoodFaithFitness

Ingredients

1 lb Brussels sprouts
1 tbsp Olive oil
1 tsp Garlic powder
1/3 cup Parmesan cheese finely shredded; optional, plus more for topping if desired
2 1/2 tsp Sea salt divided into 2 tsp and 1/2 tsp
1/8 tsp Cayenne pepper

Instructions

Preheat your oven to 425°F.
Boil the Brussels sprouts with 2 teaspoons of sea salt in a large pot of water for about 10 minutes until tender yet firm. Drain and dry them.
Toss the Brussels sprouts with olive oil, garlic powder, optional Parmesan cheese, 1/2 teaspoon sea salt, and cayenne pepper in a large bowl.
Spread the sprouts on a baking sheet in a single layer, ensuring they each have contact with the sheet.
Smash the sprouts using a glass or jar bottom, then optionally top with more Parmesan cheese.
Roast in the oven for 30 minutes until the sprouts are crispy and golden brown at the bottom.
DEVOUR!