I am hands down obsessed with brussels sprouts. They taste, and basically are, like mini cabbages (delicious), are healthy and so filling. There’s so much to love when it comes to this non-starchy vegetable which is also filled with my favorite ‘F’ word – fiber.
If you haven’t tried smashed brussels sprouts, you will flip out over this method of preparation. It leads to a brussel sprout that is almost potato like and crisps them up perfectly with minimal oil.
What makes smashed brussels sprouts so good?
Brussels sprouts prepared most ways leads to a delicious meal. The reason this preparation is such a game changer is because you are increasing how much of the brussels sprouts is actually getting roasted.
By gently smashing the brussels sprouts, you’re increasing the surface area, and therefore letting the brussels sprouts get more of an even crisp. It’s really amazing how potato-like they come out. Great for anyone who is living a low-carb lifestyle but misses the taste of potato.
How to Prepare Your Brussels Sprouts
I recommend trimming the ends of your brussels sprouts before you blanch them. Blanching them is important because it softens them up, and makes it easier to smash them. You can also steam them as well.
Be sure to let your brussels sprouts cool down once you dunk them into cold water once boiled, and then dry them thoroughly. You’ll want to ensure they’re completely dry before smashing and roasting them!
I admit that I have gotten lazy before, and it’s worked out fine, but it’s best to ensure they’re dry so you get a fabulous crisp.
AuthorHonestly FitnessDifficultyBeginnerPreheat your oven to 425 degrees farenheit and prepare a baking sheet with some tin foil or parchment paper.
Trim the ends off of your brussels sprouts and then blanch them. Boil your brussels sprouts for 10-minutes and then transfer them to ice cold water to cool. You can also steam your brussels sprouts instead of boiling them.
Once cooled, toss together your brussels sprouts with the olive oil and spices. I always err on the side of the more spices, the better 🙂
Place your brussels sprouts on your baking sheet. Grab a mason jar, or something of similar size with a flat bottom, and gently press down on your brussels sprouts until "smashed" and flattened.
Bake until crispy, about 20-25 minutes. I recommend flipping them halfway through to crisp up both sides.
Serve hot and enjoy!
Ingredients
Directions
Preheat your oven to 425 degrees farenheit and prepare a baking sheet with some tin foil or parchment paper.
Trim the ends off of your brussels sprouts and then blanch them. Boil your brussels sprouts for 10-minutes and then transfer them to ice cold water to cool. You can also steam your brussels sprouts instead of boiling them.
Once cooled, toss together your brussels sprouts with the olive oil and spices. I always err on the side of the more spices, the better 🙂
Place your brussels sprouts on your baking sheet. Grab a mason jar, or something of similar size with a flat bottom, and gently press down on your brussels sprouts until "smashed" and flattened.
Bake until crispy, about 20-25 minutes. I recommend flipping them halfway through to crisp up both sides.
Serve hot and enjoy!
4 Delicious Main Meals to Enjoy Your Smashed Brussels Sprouts
Now that you know the secret to making crispy, delicious brussels sprouts, let’s figure out what to pair them with! To be fair, you could eat a whole bowl of them all on your own, but let’s not get too crazy now 😉
- Pair with some lean protein and an easy lemon tahini sauce (1tbsp tahini, juice of 1/4 of a lemon, and 1tbsp of water)
- Toss it into a salad
- Sprinkle some parmesan and toasted pine nuts on top for a classy appetizer
- Eat it alongside your favorite pasta dish or zoodles
These are a perfect F-Factor step one approved food and I personally enjoy it with some sauteed shrimp and the above mentioned lemon tahini sauce.
Honestly yours,
Alice
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