Veggies aren’t always the easiest food group to eat. They can be bland, mushy, undercooked, flavorless, and blah. One way to improve the taste of vegetables is to deep fry them. While delicious, we compromise the healthfulness of the veggies. Even though we’re dietitians, we admit that we don’t always love to eat vegetables. We prefer to eat food that tastes good, like our recipe for crispy (but healthy) roasted brussels sprouts. We promise it will improve your side dish game!
What actually are brussels sprouts?
Sadly, brussels sprouts get a bad rep and we think this is because most people haven’t had them cooked properly. They are part of the cruciferous family (think broccoli, cauliflower, cabbage) and contain a sulfurous compound that gives them a not-so-pleasant odor.
Why should we eat brussels sprouts?
These mini cabbages are PACKED with nutrients. One cup of cooked brussels contains ~90mg vitamin C (for reference – the recommended daily allowance for women is 75mg and 90mg for men). They are also good sources of vitamin K, folate, beta-carotene, and fiber. Clearly, they’re a nutrient powerhouse!
More on our crispy (healthy) brussels sprouts
Any way we can increase the chances of eating vegetables, we’re down to try it. These brussels are easy, crispy (without a fryer or air fryer), healthy, AND delicious. How often can you use all of those words in one sentence to describe a vegetable? And there are only 3 main ingredients!
By cutting the brussels sprouts into smaller pieces and generously drizzling them with olive oil, the surface area that can crisp up increases. Once the halves have roasted for a little until they soften, smashing them with the bottom of a sturdy spoon or measuring cup will also increase the surface area to get nice and crispy.
Tossing in chopped pecans and no-sugar-added dried cranberries add immense flavor to this dish. The pecans add a nutty crunch and the cranberries add a tangy sweetness. All you need is a sprinkle of salt, pepper, and garlic powder to round out the recipe!
We love making these yummy roasted brussels sprouts as a side dish to any meal. We must admit they are best fresh, but can be reheated in the oven to crisp up. The loose leaves that fall off the baby cabbages almost compare to a chip – thin, crunchy, and salty. If you’re looking to increase your veggie consumption or just a new side dish to try, we highly recommend our crispy, yet healthy, roasted brussels sprouts recipe!Print
Crispy (Healthy) Brussels Sprouts
These brussels sprouts are crispy, seasoned, crunchy, slightly sweet, and.. wait for it. Healthy! We promise this recipe may cause you to forget forcing yourself to eat veggies and make for a perfect side dish!
- Prep Time: 20 minutes
- Cook Time: 1 hour
- Total Time: 1 hour 20 minutes
- Yield: 4 cups 1x
- Category: Appetizer, Side Dish
- Cuisine: American
- 12 ounces fresh brussels sprouts
- ¼ cup olive oil
- ⅓ cup no-sugar-added dried cranberries
- ¼ cup pecans
- 1 Tbsp garlic powder
- Salt & pepper (to taste)
- Preheat oven to 400°. Line baking sheet with aluminum foil and spray with nonstick cooking spray.
- Chop brussels sprouts into halves. Peel off any layers that easily come off of the cabbage. Place onto baking sheet.
- Chop pecans. Sprinkle onto chopped brussels sprouts.
- Sprinkle dried cranberries onto brussels sprouts and pecans.
- Drizzle olive oil on top. Season with garlic powder, salt, and pepper.
- Bake in oven for about 20 minutes, until soft.
- Pull out of oven and smash big halves down with the back of a measuring cup or sturdy spoon until flat.
- Put back into the oven for 25-30 minutes, or until the tops and loose leaves are crispy.
- Let cool for 5-10 minutes and enjoy!
- We recommend eating this recipe fresh out of the oven for optimal crispiness.
- Brussels will last in an air-tight container in the refrigerator for up to 3 days.
- To reheat, toast in the oven at 400 for ~15-20 minutes.
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