4 Delicious Ways to Prepare Brussel Sprouts

Linette Teerlink • November 28, 2024

Brussel Sprouts: 4 Delicious Prep Ideas

Brussel sprouts— you either love them or hate them!  If your mother boiled them, they never stood a chance. But no matter your opinion, there’s no denying that this vegetable has some fantastic nutritional benefits so they are worth the effort to learn how to prepare them to make them more appealing. Brussel sprouts  are very low in calories - about 40 calories per cup - but they certainly are not lacking in micronutrients! The same cup of brussel sprouts packs a punch with 173% of your daily vitamin K needs, 99% of your vitamin C needs, and is a great source of fiber, folate, and vitamin B6.  Wow.


So the question is, how do you cook brussel sprouts to make them taste good? With the holiday season approaching, here are some cooking methods to test out so you can get this veggie on the menu! And maybe even your picky little eater will give them a try.


Roasted Brussel sprouts

Roasting brussel sprouts is probably the cooking method people are most familiar with. Two keys to ensuring your roasted brussel sprouts are a hit— first, make sure they are well seasoned, and second, make sure they are well browned. In terms of seasonings, of course the basic salt and pepper combo works.  And getting creative will always make things more interesting! Sliced or grated garlic can be a great addition, as well as crushed red pepper, lemon juice/zest, or grated Parmesan. As for browning, just make sure you add some oil and cook the brussel sprouts long enough to achieve the desired effect. If you're in need of inspiration, check out these balsamic roasted brussel sprouts from Bon Appétit for a classic holiday flavor!


Shaved brussel sprouts

Looking for a light and refreshing side to add to the holiday meal? Turn your brussel sprouts into a salad! Simply slice your brussel sprouts thin using a knife or a mandoline, toss in some toppings, and stir with a dressing to tie everything together. No cooking required! This shaved brussel sprout salad from Love and Lemons is a great place to start; it features just 7 ingredients and is sure to satisfy all your guests!


Smashed brussel sprouts

Smashed potatoes have become increasingly popular in recent years, but did you know you can apply a similar method to brussel sprouts? You’ll want to start by boiling the brussel sprouts until tender before draining them, smashing them flat with the back of a cup, adding your favorite flavorings, and baking them until crispy. This cooking method has an extra step and it’s a great way to switch things up and impress your family and friends with your foodie skills!  Step 1: Boil brussel sprouts for 8 to 10 min. Step 2: Place on a baking sheet lined with parchment paper and smash with the bottom of a mug, preferrable one with a sassy slogan on it. Step 3: Drizzle with olive oil and season with salt, pepper, red pepper flakes, and anything else you like. Step 4: Bake at 450 for 12 to 15 min till the edges are crispy.


Sauteed brussel sprouts

This final cooking method is another classic and a favorite because it's so easy! As with roasted brussel sprouts, when sautéing this veggie you’ll also want to make sure to add plenty of seasonings and cook until well browned. To add some different textures, you can try mixing in nuts, seeds, dried fruits, and/or fresh herbs once the cooking process is done.


We hope this post provides you with some inspiration for this misunderstood vegetable! Will brussel sprouts be making an appearance on your plate this holiday season? We hope so.


If you have any questions about this recipe or any related to health or exercise, reach out to us at linette@progressive-athletics.com. We help people create active lifestyles through education, mentorship, and exercise.


This article was written by Bethany Jackson, Dietetics Student at Arizona University in cooperation with Linette Teerlink, owner of Progressive Athletics.

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