What can be better than preparing some delicious Brussels sprout recipes during the fall season? This article reveals the most acceptable methods to prepare Brussels sprouts: sautéed, grilled, baked, and more in every technique.

In addition, we have designed dishes that convert into finger meals like mini slider buns, crostini, and Buffalo nibbles, which you’d never have imagined.

Also, to experience an interactive culinary workshop, you can be part of various interesting cooking vacations and retreats that are organized by Tripanner across various cities. Not just that, you get to cook the dish and enjoy it in a breathtaking, beautiful destination.

Health Benefits of Brussel Sprouts

1. Nutrients-

The major nutrients in a half cup of cooked Brussels sprouts are:

Protein: 2 grams

Vitamin K: 137% of the RDI

Folate: 12% of the RDI

Calories: 28

Carbs: 6 grams

Fiber: 2 grams

Vitamin C: 81% of the RDI

Vitamin A: 12% of the RDI

Manganese: 9% of the RDI

2. Rich in Antioxidants-

There are numerous advantages of Brussels sprouts, but their excellent antioxidants are remarkable. Antioxidants¹ are chemicals that minimize cell stress and lessen the risk of chronic illness.

3. Does Brussels Sprouts help in losing weight?

Yes, it does, as the fats and calories in Brussels sprouts are, of course, modest. But as opposed to most plants, the Brussels Sprout has more than a quarter of its calories and a fair amount of protein.

So you may save a high-calorie protein source, such as fatty meat, and sometimes rely on a dish of sprouts and grains from Brussels.

Vitamin A, folacin, potassium, calcium are rich in Brussels sprouts. They are fibrous 3-5 grams per cup and are cooked at 25 calories per 1/2 cup.

One of the foods you will feel complete for longer is Brussels sprouts. These are all reasons why inclusion in your diet to reduce your weight is an intelligent alternative.

4. Easy to Add to Your Diet

Brussels sprouts make any diet nutritious and may easily be used in lateral meals and inputs. Often, people like it in the following forms:

• roasted brussels sprouts.
• Boiled brussels sprouts.
• Baked brussels sprouts.
• sautéed brussels sprouts.

Cut the ends of the Brussels sprouts blossoms first for a simple side dish. Combine the sprouts with olive oil, salt, pepper, and roast until crispy on a bakery plate.

Brussels sprouts may be applied to spaghetti, frittata, or stir-fried for a flavourful and nutritious dinner.

5. Brussel Sprouts Can Decrease Swelling

Brussels sprouts are linked to a reduced risk of chronic illnesses², including heart disease and cancer, as an anti-inflammatory power.

Brussels sprouts also stop aging and can assist in managing inflammatory diseases³ such as type 2 diabetes, rheumatoid arthritis, inflammatory bowel disease, and obesity.

The females in one survey had lower specific inflammatory markers in their blood and urine that ingested more cruciferous vegetables.

6. Brussel Sprouts Provide Disease Protection

Compounds in Brussels are like natural detoxifiers⁴ so that toxins may be deactivated or shuttled out of the body faster.

Moreover, the sulfur compounds in Brussels are known to lower the risk of ulceration⁵ by reducing the overgrowth of Helicobacter pylori (H. pylori) and preventing germs from sticking to the stomach wall.

7. Brussel Sprouts Help in Blood Sugar Regulation

In some studies, the increasing intake of cruciferous vegetables was associated with a reduction in diabetes risk.

The antioxidant power and fiber content are probably the cause. Lastly, blood sugar and insulin levels regularly are helped.

Brussels sprouts also contain an antioxidant, termed alpha-lipoic acid, which has been investigated to improve the action of insulin.

Brussels Sprouts and Blood Sugar Harmony: The Antioxidant-Rich Solution for Regulation

Lydia William, Co-founder at AUTOINFO Medical, offers insights on how Brussels sprouts antioxidants and fiber regulate blood sugar:

“Antioxidants are powerful compounds that protect our cells from damage caused by unstable molecules called free radicals.

[When it comes to] blood sugar regulation, antioxidants help reduce inflammation and oxidative stress, which can contribute to insulin resistance.

Brussels sprouts are abundant in antioxidants, such as vitamins A, C, and E, [as well as] flavonoids. These antioxidants work together to combat free radicals and support overall health.

Fiber in Brussels Sprouts

Dietary fiber plays a vital role in regulating blood sugar levels. It slows down the absorption of sugar into the bloodstream, preventing spikes and crashes in blood sugar. Brussels sprouts are an excellent source of fiber, both soluble and insoluble.

Soluble fiber forms a gel-like substance in the digestive system, which helps slow down digestion and the release of sugar into the bloodstream.

Insoluble fiber adds bulk to the stool, promoting healthy digestion⁶ and preventing sudden blood sugar fluctuations.

Complementary Foods and Habits

While Brussels sprouts are a fantastic addition to a blood sugar-friendly diet, incorporating other foods and healthy habits can further enhance their effects.

Here are some suggestions:

1. Lean Proteins: Pairing Brussels sprouts with lean proteins like grilled chicken or fish can slow [down] digestion and promote satiety, preventing rapid blood sugar increases.
2. Healthy Fats: Adding a source of healthy fats, such as avocado or olive oil, to your Brussels sprouts dish can further slow digestion and help stabilize blood sugar levels.
3. Regular Physical Activity: [Engaging in] regular exercise helps improve insulin sensitivity, allowing your cells to use glucose more efficiently and maintain stable blood sugar levels.
4. Mindful Eating: Practicing mindful eating, such as eating slowly and savoring each bite, can help prevent overeating and promote better blood sugar control.

Incorporating Brussels sprouts into your diet provides [a wealth of] benefits, including antioxidants and fiber that contribute to blood sugar regulation.

These powerhouse vegetables can be enhanced by combining them with other blood sugar-friendly foods and adopting healthy habits like regular exercise and mindful eating.”

Tips for Buying and Eating

There are many ways to cook and eat Brussel sprouts.

Check that the leaves in brussels sprouts are stiff and tight. Loose leaves show older germs. In the refrigerator, keep the nodes in a bag. The fresher the germination, the more bitter it tastes.

People should be careful not to over-cook brussels sprouts germs since they tend to taste harsh and their nutritional value can be diminished.

Brussels sprout preparation tips include:

How to cook brussels sprouts

1. Sprinkling with olive oil, crushed black pepper, and chopped garlic for the roasted sprouts.

2. To a festive side dish, add candied noodles and dried cranberries to roast sprouts.

3. Cut panfrying sprouts for a more crunchy texture.

4. The sweet, almost waxy taste of roasting Brussels sprouts in the oven keeps them crisp. The complex, sulfurous smell and taste that a lot of people find disagreeable are also reduced.

5. Remove yellow or damaged leaves.

Brussels sprouts, in an easy and tasty way, are often oven-roasted brussels sprouts.

Simply slice or quarter and cook for 30-40 minutes at 400 degrees until outer leaves are gently golden and slightly crooked. Stir with extra virgin olive (EVOO) or avocado oil, sea salt, and pepper.

They may also be rasped and used in garden salads or skewered whole and roasted. Use brussels sprouts with salmon or lens as a bed for the lean protein. Or add omelets, frying soups, and stir-fries to it.

Highlight Versatile Cooking Methods

Common misconceptions about Brussels sprouts include their bitter taste and mushy texture when overcooked.

To encourage more people to try this nutritious vegetable, it is essential to highlight flavorful cooking methods like roasting or sautéing with complementary ingredients like bacon or balsamic glaze.

Emphasizing their versatility in salads, stir-fries, or as a side dish can help dispel negative perceptions and showcase their delicious potential.

Madison T, E-commerce Manager, My Supplement Store

Now, let’s jump on to some recipes:

Top 7 Brussel Sprouts Recipes You Can Cook

1. GRILLED BRUSSEL SPROUTS RECIPE

To prepare Brussels sprouts, you have to keep these points in mind.

1. Choose Brussels sprouts, all of which are the same size. Make sure that they all have the same size when you pick out of the bulk bin or select your sprout bag. This even cooks and helps the sprouts to lie on the grill flat.

2. Clean it up. Cut the ends of the sprouts and throw away all the leaves which fall off. In a large basin, place trimmed germs and cover them with cold water. Drain, pat dry in a colander, and carry on your recette!

The ingredients of this recipe are:

INGREDIENTS

0.0454kg – Brussels sprouts halved

42.52 g – extra-virginolive oil

32 g – balsamic vinegar

14.3 g – honey

14.3 g – grainy mustard

1/2 cup – crushed red pepper flakes and Kosher salt

1/2 cup – freshly grated parmesan for garnish

DIRECTIONS

STEP 1 – Heat grill high. Combine sprouts, olive oil, vinegar, sweet, mustard, and flakes of red pepper in a large bowl with salt and season.

STEP 2 – Springs thread onto skewers of metal. Grill, regularly flip, approximately 10 minutes until the sprouts are soft and done. Before serving, garnish with parmesan.

STEP 3 – Serve this delicious brussels sprouts recipe and enjoy.

One can also serve with bacon drippings.

2. PARMESAN BRUSSEL SPROUTS RECIPE (SALAD)

Brussels sprouts seem scary to make a salad sprout, but it does not need a lot of readiness. Sprinkled with a combination of bread, parmesan shaved, and granite seeds, this is the perfect way to meet your elegant and delicious meals.

The ingredients of this recipe are:

INGREDIENTS

75.6 g – extra-virginolive oil

75.6 g – lemon juice

4 tbsp – freshly chopped parsley

Kosher salt to taste

Freshly ground black pepper.

0.907 kg – Brussels sprouts, thinly sliced

8 tbsp – chopped toasted almonds

8 tbsp – pomegranate seeds

Shaved parmesan while serving.

DIRECTION

STEP 1 – In the middle of the bowl, add olive oil, lemon juice, two salt tea cubes, and one tea cubicle pepper.

STEP 2 – Add the sprouts in Brussels and stir to the coating.

STEP 3 – Toss at least 20 minutes before serving and for up to 4 hours.

STEP 4 – Fold and garnish with parmesan rasped before serving in almonds and pomegranate seed.

STEP 5 – Serve immediately.

Roast and Sweeten with Maple Syrup

Brussels sprouts can be roasted and eaten as a side to many meals. They can also be shredded and added to salads or wraps. Brussels sprouts taste great with most sauces or dressings, too, like a sweet honey sauce or savory balsamic.

My personal favorite is roasted Brussels sprouts with maple syrup and slivered almonds.

Jenna Stedman, Cognitive Performance Dietitian, Master Nutrition Lab

3. HOLIDAY ROASTED BRUSSEL SPROUTS RECIPE

The sweetness and tang of the dried cannabis and balsamic vinegar contribute to it, and the nut provides additional crunch.

We have sprouts and carrots in Brussels sprouts but feel free in a couple of of your favorites to add other veggies or switch and enjoy your delicious meals.

INGREDIENTS

3/4 lb. – Brussels sprouts, trimmed and halved

2 – large carrots, sliced into pieces

2 tbsp. – extra-virginolive oil

1 tbsp. – balsamic vinegar

1 tsp. – chopped rosemary leaves

1 tsp. – chopped thyme leaves

Kosher salt

Freshly ground black pepper

1/2 cup  – toasted pecans

1/2 cup – dried cranberries

 DIRECTIONS

STEP 1 – First, set the baker at 400°C to preheat. Disperse the veggies on a big baker. Throw with oil, vinyl, rosemary, and thyme. Toss with fats—salt and pepper season.

STEP 2 – Cook evenly for 20 or 25 minutes, tenderly shake the pot halfway through till the veggie is soft.

STEP 3 – Roll roast veggies and cranberries before serving. Before serving, one can add melted butter on top to your likings.

4. CAESAR BRUSSEL SPROUTS RECIPE

INGREDIENTS

2 tbsp – oil as per likings

2 lb. – Brussels sprouts shaved

Kosher salt

Pepper coolly ground

1 cup of vinegar red wine

Dressing of 1/2 c.- creamy caesar

1/4 c – Parmesan freshly rubbed, additional garnish

1 Garlic clove, minced

1⁄2 lemon juice

Dry oregano 1/2 tsp. for serving croutons

DIRECTION

STEP 1 – In a big bowl over medium heat, heat olive oil. Cook and whisk for 5 minutes until the Brussels are tender and crisp and green. Stir in red wine vinegar. Fill Brussels with salt and pepper and savor it.

STEP 2 – Caesar, Parmesan cheese, garlic, lemon juice, and oregano are added together in a medium basin. Drizzle the dressing and toss to mix over the brussels sprouts. If you like, add more sauce. Add parmesan and croutons extra grated.

STEP 3 – At room temperature, serve warm.

You can also add all your veggies as per linkings.

Versatile Culinary Uses and Nutrient Boost

As an all-foods-fit dietitian and chef, I love utilizing Brussels sprouts because they’re versatile from a culinary perspective and loaded with nutrients.

For a simple side or snack, I love to drizzle them with olive oil and a sprinkle of spices like garlic powder, paprika, and black pepper. Another idea is to finely shred Brussels sprouts and mix them into salads or slaws for added crunch and a boost of fiber and vitamins.

For a heartier meal option, I love to sauté Brussels sprouts with other seasonal vegetables and protein sources like chickpeas, tofu, or lean meats, creating a satisfying stir-fry or grain bowl.

Less conventionally, it’s fun to add Brussels sprouts to omelets, frittatas, or savory muffins for a unique breakfast or brunch option. With their nutrient-rich profile, there are endless possibilities for enjoying Brussels sprouts while maintaining a balanced diet.

Ashley Sobel, Registered Dietitian/Chef, Ashley Sobel Nutrition LLC

5. ROASTED BRUSSELS SPROUTS RECIPE WITH MUSTARD DRESSING 

This is proof that the Brussel sprouts without bacon may be excellent. Sherry vinegar gives additional flavors, while grassy mustard adds peppery sharpness to this.

Vinegar is an apple cider. Medium-high heat roasting produces a little charcuterie to the germs and the weakest smoky flavor. It’s fast food that makes excellent outcomes.

The ingredients of this delicious recipe are:

 INGREDIENTS

Brussels springs 2 pounds fresh, half longitudinal

Divided 1/2 teaspoon + 3/8 tsp kosher salt, six extra-virgin olive oil spoon tablespoon

Pepper, 3/4 tbsp, separated

2 tbsp sherry vinegar or vinegar apple cider

One grainy mustard tablespoon

Fresh parsley cut, divided by two tablespoons.

DIRECTION

STEP 1 – Preheat your oven at 450°F. In a large bowl, sprinkle Brussels, 2 table cubs of oil, 1/4 tea cubicle salt, and 1/4 of cubicle pepper together. Transfer to an aluminum foil-coated big rimmed baker sheet.

Roast around 20 minutes, mix once after 10 minutes, at 450°F, until golden brown and tenderly when pierced by a knife tip.

STEP 2 – In the meantime, mix in a large bowl vinegar, mustard with one tablespoon parsley, and 3/8 tea cubs of salt. In a slow, steady stream, add the remaining 1/4 cup oil continually to stir and emulsify.

STEP 3 – Toss to coat, and add the springs to the dressing. Sprinkle with one tablespoon of parsley. Transfer to a plate.

STEP 4 – Serve this delicious recipe and enjoy.

6. AIR FRYER BRUSSEL SPROUTS RECIPE

It is possible to use Crispy, tender Brussels in your fryer in only 18 minutes. They cook fast and just a tiny amount of oil!

The ingredients of this Brussels sprouts recipe are:

INGREDIENTS

1 lb. – halved Brussel sprouts

1 tbsp -extra-virgin olive oil

Kosher salt to taste

Freshly ground pepper

Pinch crushed red pepper flakes

Juice of 1/2 lemon

1 tbsp – honey

1 tbsp – red wine vinegar

2 tsp – Dijon mustard

1 – clove garlic, minced

DIRECTIONS

STEP 1 – Add salt, pepper, and red pepper flakes to Brussels and oil and season them in a medium bowl. Sprinkle around thoroughly to cover Brussels.

STEP 2 – Add Brussels sprout to the fryer basket, stick in batches as necessary, and cook at a temperature of 380° for 18 minutes.

STEP 3 – Make the dressing in the meantime: Toss lemon juice, honey, vinegar, mustard, and garlic into a small bowl. Whisk together. Salt & pepper season. Season.

STEP 4 – Fill the cooked Brussel sprouts in a medium bowl, season them, and throw them together.

STEP 5 – Serve this delicious recipe and enjoy.

Smash and Roast for Texture and Flavor

Incorporating smashed Brussels sprouts into your diet not only adds a fun twist to traditional vegetable preparation but also enhances meals with their rich, crispy texture and deep, roasted flavor.

This method is perfect for those looking to make vegetables more appealing and for adding a nutrient-rich side to any meal. After boiling and smashing the Brussels sprouts, the roasting process intensifies their natural sugars, resulting in a caramelized, almost nutty flavor profile.

To elevate this dish further, consider sprinkling grated Parmesan cheese over the sprouts before the final few minutes of roasting, adding a savory depth.

Another variation could involve mixing in minced garlic and a dash of balsamic vinegar before roasting, offering a delightful balance of sweetness and acidity.

These smashed Brussels sprouts can serve as a versatile base; try topping them with a poached egg for a hearty breakfast, or include them in a grain bowl with quinoa and roasted vegetables for a nutritious lunch.

The simplicity, coupled with the potential for customization, makes smashed Brussels sprouts an inventive and healthful addition to any diet.

Danielle Gaffen, Registered Dietitian Nutritionist (RDN), Eat Well Crohn’s Colitis

7. ROASTED / PAN-FRIED BRUSSEL SPROUTS RECIPE

Roasting is one of the most acceptable ways to produce the delightful aromas of nuts in sprouts in Brussels – it is easier. Throw the olive oil over and sprinkle it on a plate pan, and let it hangs out for half an hour in the oven.

INGREDIENTS

0.454 kg. – Brussels sprouts, trimmed and halved

2 tbsp. – oil

Kosher salt to taste

Freshly ground pepper.

Flaky sea salt while serving.

DIRECTIONS

STEP 1 – At 425 degrees, preheat the oven. Drizzle Brussels with oil and season with Sea salt and pepper on a large baking sheet. Toss things together.

STEP 2 – Sprinkle on the exterior for about 25 minutes, and softly shake the bowl.

STEP 3 – Sprinkle with a bit of salt & pepper

STEP 4 – Serve this delicious Brussels sprouts recipe with red onion on the side, and enjoy.

NOTE:

For Bacon lovers, Cook bacon over medium to high heat and turn it crispy bacon in a big pot. Remove to a paper towel plate, then chop approximately.

Melt butter over medium-high heat in the same bacon fat pot. Add red onions and Brussels sprouts and simmer for eight to ten minutes; turn periodically until brown is golden, and put the bacon back into the pan and season with salt and pepper. Serve straight away.

Classic UK Dish: Brussels Sprouts and Bacon

A classic dish in the UK is Brussels sprouts and bacon.

Here’s how to do it:

1) Prepare the sprouts as usual, trimming them down and steaming them until slightly soft but still crunchy.

2) Melt some butter in a pan, add some chopped smoked bacon, and cook until crispy.

3) Toss in the sprouts and sauté on medium heat until they’re cooked to your liking.

Additionally, they can be easily added to stews, casseroles, and curries. If the taste puts off your kids (or adults!), you can dice them up before adding them to these dishes, and they’ll become a background feature dominated by the flavors of the dishes.

Robbie Puddick RNutr, Content & SEO Lead – Registered Nutritionist, Second Nature Health

Hope you enjoyed this above blog and that even you need to incorporate Brussels sprouts into your diet.

Guest Author: Saket Kumar

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3. Hasselbalch, Hans Carl, and Mads Emil Bjørn. “MPNs as inflammatory diseases: the evidence, consequences, and perspectives.” Mediators of inflammation 2015 (2015). ↩︎
4. Reid, Daniel. The Tao of Detox: The Natural Way to Purify Your Body for Health and Longevity. Simon and Schuster, 2016. ↩︎
5. Mekkes, JR1, et al. “Causes, investigation and treatment of leg ulceration.” British Journal of dermatology 148.3 (2003): 388-401. ↩︎
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Last Updated on March 30, 2024 by Saket Kumar