This recipe takes an ordinary vegetable and makes it completely irresistible! By smashing the Brussels sprouts, then roasting them in the oven, they become crispy little nuggets of caramelized goodness! These brussels sprouts are naturally Keto-friendly, paleo, and whole 30 approved!
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If you are like me, you can't believe that there was ever a time when you would turn your nose up at a brussels sprout. When prepared correctly, they are a delicious fall staple.
This recipe was inspired by the smashed potato trend where you smash a potato before roasting to increase the surface area and thus increase the crispiness. It is an excellent technique and one I personally plan on trying with several other vegetables.
I am a huge fan of roasting vegetables when time allows. It makes them so crispy and can completely transform the flavor. If you are looking for some other roasted veggie recipes be sure to check out my sheet pan loaded cauliflower or my recipe for green beans almondine!
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Ingredients and Substitutions
I kept the ingredients super simple because the brussels sprouts are so flavorful on their own when roasted properly. Feel free to change up the seasoning as you prefer.
- Brussels Sprouts
- Salt and Pepper
- Olive Oil or rendered bacon grease
- Onion and Garlic Powder
- Crushed Red Pepper Flakes (optional)
See the recipe card for quantities.
Instructions
As I stated above, these brussels sprouts are incredibly easy to make. After just a little hands-on work, your oven will do the rest.
Start out by preheating your oven and starting a large pot of salted water over high heat to boil.
While you are waiting for the water to boil, wash and trim the ends of the Brussels sprouts. Remove any damaged or loose leaves from the outside.
Add the trimmed brussels sprouts to the boiling water. Boil them for 5-8 minutes or until they are fork-tender.
Tip: Fork tender means that your food (in this case brussels sprouts) has been cooked until it can be easily pierced with a fork.
Drain the brussels sprouts and return them to the pan. Add 1 tablespoon of oil or bacon grease, onion powder, garlic powder, crushed red pepper flakes, salt, and pepper to taste. Gently stir to combine.
Next, Spread the oil into an even layer over a large sheet pan. Note: If you are using rendered bacon grease make sure it is melted before putting it on the sheet pan. Then carefully transfer the brussels sprouts to the sheet pan. Then, using the bottom of a mug or cup, press on the sprouts to smash them slightly.
Hint: The brussels sprouts and the sheet pan with be slippery which can make smashing them diffifult. I usually gently hold the sprouts in place with one hand, while lightly pressing them with the cup using my other hand. Once they begin to flatten, you can let go and finish smashing them.
Once the sprouts have all been smashed, bake them in the preheated oven for 40 minutes, flipping halfway if desired. For extra crispiness, place them under the broiler in your oven for 3-5 minutes after the initial cooking time is complete.
Season with additional salt and pepper if desired and enjoy!
Variations
Here are some of my favorite ways to change up the flavor of these brussels sprouts:
- Parmesan - add freshly grated parmesan cheese during step four, then bake as directed.
- Balsamic - add 3 tablespoon of balsamic vinegar, and 1 tablespoon of dijon mustard during step 4, then bake as directed.
- Bacon - Add cooked and crumbled bacon pieces during the last 10 minutes of baking.
Equipment
This recipe only uses basic equipment. I used a cutting board, knife, large pot, colander, sheet pan, heavy-bottomed cup or mug, and measuring spoons.
Storage and reheating
These brussels sprouts can be stored in a tightly sealed container in the fridge for up to 5 days. I suggest reheating them in the oven at 350 degrees F for 5-10 minutes or until heated through. You can also heat them in the microwave, but they will not be as crisp.
These ingredients don't stand up well to freezing.
FAQ's
Brussels sprouts can tend to have a bitter flavor when not prepared correctly. If you find that your brussels sprouts are a little bitter, add a bit more fat in the form of bacon grease, butter, or olive oil. Additional salt can also help.
Regardless of how you plan to cook your Brussels sprouts, you will need to trim them first. At the bottom of each sprout is the spot where it was connected to the stalk. This spot will have become dry and slightly brown as it made its way from the farm to the table.
This is the spot that you need to cut off when trimming. I also like to remove any loose or damaged leaves, but that is optional.
Yes! Brussels sprouts in general are keto friendly. This recipe makes six large servings and each serving has 8 net carbs. You can find all of the nutrition information at the bottom of the recipe card.
Top tip
To make these brussels sprouts SUPER crispy, place them under the broiler of your oven for up to 5 minutes, keeping a close eye on them to avoid burning.
📖 Recipe
Smashed Brussels Sprouts
Equipment
Ingredients
- 2 lbs Brussels Sprouts
- Salt to taste
- 3 tablespoon Olive Oil or rendered bacon grease
- 1 teaspoon Onion Powder
- 1 teaspoon Garlic Powder
- pinch Crushed Red Pepper Flakes
- ¼ teaspoon Black Pepper or to taste
Instructions
- Preheat the oven to 425° F and bring a large pot of salted water to a boil over high heat.Salt
- While waiting for the water to boil, wash and trim the ends of the Brussels sprouts. Remove any damaged or loose leaves from the outside.2 lbs Brussels Sprouts
- Add the trimmed brussels sprouts to the boiling water. Boil them for 5-8 minutes or until they are fork-tender.
- Drain the brussels sprouts and return them to the pan. Add 1 tablespoon of oil or bacon grease, onion powder, garlic powder, crushed red pepper flakes, salt, and pepper to taste. Gently stir to combine.3 tablespoon Olive Oil, 1 teaspoon Onion Powder, 1 teaspoon Garlic Powder, pinch Crushed Red Pepper Flakes, ¼ teaspoon Black Pepper, Salt
- Spread the oil into an even layer over a large sheet pan. Note: If you are using rendered bacon grease make sure it is melted before putting it on the sheet pan.
- Carefully transfer the brussels sprouts to the sheet pan. Then, using the bottom of a mug or cup, press on the sprouts to smash them slightly.
- Once the sprouts have all been smashed, place them in the preheated oven for 40 minutes, flipping halfway if desired.
- Optional: For extra crispiness, place them under the broiler in your oven for 3-5 minutes after the initial cooking time is complete.
- Season with additional salt and pepper if desired and enjoy!
Be sure to read the entire post for tips, tricks, and help troubleshooting.
The nutrition information listed here is only an estimate and is simply provided as a courtesy. It nor any other information within this post should constitute medical or nutritional advice. Be sure to read all packaging and ingredient labels for potential allergens. Optional ingredients are not included unless otherwise specified.
Nutrition
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