If you haven’t made brussel sprouts a regular dish in your meal routine yet, these 5 recipes are sure to make it a staple. Packed with fiber, vitamin K, vitamin C, vitamin A, and folate, these low-calorie balls of fun are a highly nutritious and substantial option for any taste bud. On top of having a ton of vitamins and antioxidants, brussel sprouts have an ample amount of protein (2 g per half-cup) and ALA Omega 3 fatty-acids (135 mg per half cup), making them a solid choice for vegans or plant-based folks who are trying to hit all of their daily macro and micronutrient needs.
I used to hate brussel sprouts, or anything green, really. The only vegetable I would happily consume was corn. I’m going to use this as my proof of credibility when I say that I, a former despiser of vegetables, created some absolutely incredible low-calorie, low-fat, and low-sugar recipes that are full of savory flavor that anyone and everyone will fall in love with.
I highly recommend sourcing your ingredients from local farmers and providers so that you’re having a positive impact on your community’s economy and contributing to national sustainability efforts! For United States residents, the USDA is a great resource for finding local farmers to connect with and learning about how to locate your nearest farmers market! You can find more at https://www.ams.usda.gov/local-food-directories/farmersmarkets
Honey Mustard Garlic Roasted Butternut Brussel Sprouts
This perfect mix of sweet and tangy is so darn nutritious, full of fiber and cholesterol reducing ingredients. Oh, and did I mention... a total tastebud orgasm?
- 2 heaping cups of halved brussel sprouts
- 1 cup cubed butternut squash
- 2 tbsp stone ground mustard
- 1 tbsp unfiltered, pure honey
- 1/2 tbsp minced garlic
Preheat your oven to 400 degrees. Next, you'll mix together the mustard, honey, and garlic into a bowl and begin to bathe the brussel sprouts and butternut squash in the mixture. Once all veggies are coated, its time to place them on the cooking sheet/pan and pop them in the oven. Let them sit for 10-12 minutes, then flip the veggies over. Roast them for another 10-12 minutes and you're set! I like this dish REAL crispy, so my roasting time is usually somewhere between 22-25 minutes.
Creamy Chili Lime Avo-Tato Brussel Sprouts
Inspired by savory Mexican flavors and my insatiable need for meals with a little kick, this one-of-a-kind recipe brings taco night festivities to a whole new level. These brussels nourish your body with healthy fats + starch sources along with tons of vitamins necessary for reducing inflammation, improving immunity, and regulating the digestive system!
- 2 heaping cups of halved brussel sprouts
- 1 ripe avocado
- 1/2 sweet potato
- 1/2 lime (or 1 tbsp of lime juice)
- 1/2 tsp chili powder
- 3/4 cup water
- 1 tsp crushed pepper
To begin prepping for this dish, microwave your 1/2 sweet potato for 2.5 minutes (lazy girl hacks!) to soften the potato. Cut the potato into 4 pieces, then, place the sweet potato, water, ripe avocado, chili powder, and crushed pepper into a blender or mixer until properly blended into a sauce (you can also manually mash + mix if you don't have access to either of these tools, it will just take a little bit more labor and time!). Next, you'll place your brussel sprouts into a frying pan, coating them with freshly-squeezed lime juice. Cover the brussels on low-medium heat for 6-8 minutes. Lastly, you will mix your chili avo-tato sauce into the frying pan, stirring the brussel sprouts until evenly coated. Leave them covered on the stove at medium heat for another 6-8 minutes, stirring occasionally. Let cool for 1 minute and enjoy!
Balsamic-Soy Roasted Brussel Sprout Leaves
This simple brussel sprout leaves recipe has become my absolute quickest fix for a salad when I'm craving something fresh and crunchy, but also full-flavored and warm. Because you know... Midwest winters. Some chilled romaine ain't gonna keep ya toasty through the night. Instead, let this warm salad hold you tight and keep you comfy as we endure life on the frozen tundra.
- 2 heaping cups of brussel sprout leaves
- 1 tbsp of balsamic vinegar
- 5 sprays (or 1/2 tbsp) of Braggs Liquid Aminos
- 1 tsp ground black peppercorn
- 1/2 tbsp of everything but the bagel seasoning
This super simple warm-salad recipe begins by preheating your oven to 320 degrees. Next, spread your leaves evenly across the roasting pan. You'll then pour the balsamic vinegar over the leaves, followed by the liquid aminos, ground black peppercorn, and everything but the bagel seasoning. Use a tongs to mix the leaves with the other ingredients until coated evenly. Place the leaves in the oven for 8-10 minutes and boom, you're ready to eat!
Fried Teriyaki Cashew Brussel Sprouts
I shared this recipe on my social media before launching these top five, and it was such a huge hit! This dish boasts more protein and heart-healthy fats than most brussel sprouts thanks to one of the tastiest nuts to grace our existence: cashews. Bragg's Liquid Aminos contains essential and non-essential amino acids that our bodies require for well-functioning systems. Overall, these brussels tickle your tastebuds with nostalgia of Chinese takeout while providing your body with ample amounts of necessary nutrients.
- 2 cups brussel sprout halves
- 1/4 cup Primal Kitchen Teriyaki Sauce
- 5 sprays (1/2 tbsp) Bragg's Liquid Aminos
- 8-10 whole or halved, raw, unsalted cashews
- 1/2 tbsp everything but the bagel seasoning or sesame seeds
Place your brussel sprout halves face-down on a frying pan at medium heat, pouring the teriyaki sauce evenly over the brussels. You'll then spray or mix in your liquid aminos, topping with cashews. Cover the pan for 6 minutes. Then, turn the brussel spouts over so they are lying face-up. Cover and let sit for another 6-8 minutes. Take the brussels and cashews out of the pan and sprinkle your everything but the bagel seasoning or sesame seeds, whatever your little heart desires!
Golden BBQ Roasted Carrots + Brussel Sprouts
Roasted in a tangy barbecue and garlic sauce, this mix of brussel sprouts and carrots satisfies even the pickiest of veggie eaters! The smell alone makes you drool. This recipe meets a large sum of daily micronutrient requirements thanks to the immunity-boosting garlic and antioxidant-filled carrots.
- 2 cups halved brussel sprouts
- 1 cup halved baby carrots
- 1 tbsp minced garlic
- 1/4 cup Primal Kitchen Golden BBQ Sauce
Preheat your oven to 350 degrees. Place the brussel sprouts and carrots onto an oven-safe tray. You'll then combine the golden bbq sauce and minced garlic together into a bowl, pouring all over the tray once mixed. Coat the veggies with the sauce by using a spoon or tongs, aiming for an evenly-covered mix. Once the oven is finished preheating, you'll place the veggies inside, roasting for 20 minutes while turning the carrots and brussels over/mixing them around halfway through cook time. After 20 minutes, let cool for 1 minute before eating!