Perfectly Roasted Brussels Sprouts in Oven

Introduction:

Roasting Brussels sprouts in oven turns these frequently misunderstood vegetables into crispy, caramelized bites of goodness. This cooking method enhances their natural sweetness and produces a delectable texture that will convert even the most skeptical eater into a fan. In this guide, we’ll go over everything you need to know about making perfect roasted Brussels sprouts in the oven, from their origin and nutritional benefits to variations and serving ideas. Get more talks on Reddit.

Origin of Brussels sprouts

Brussels Sprouts in Oven
Brussels Sprouts in Oven

Brussels sprouts are part of the Brassica family, which includes cabbage, broccoli, and kale. They are thought to have originated in the Mediterranean region and were cultivated in Belgium in the 13th century, hence the name. For centuries, these miniature cabbages have been a staple of European cuisine, and they have grown in popularity around the world due to their health benefits and culinary versatility.

Why Choose Brussels Sprouts?

Brussels sprouts are nutrient-dense, making them an excellent addition to any healthy diet. They’re high in vitamins C and K, fibre, and antioxidants. Roasting Brussels sprouts improves their flavour and makes them more appealing, particularly to those who dislike them when steamed or boiled.

Equipment Required for Brussels Sprouts in Oven

To prepare perfectly roasted Brussels sprouts in the oven, you will need the following equipment:

  • Baking sheet – Parchment or aluminum foil
  • Mixing bowl and sharp knife.
  • Cutting Board
  • Measuring spoon
  • Spatula.

Ingredients for Brussels Sprouts in Oven

Here are the basic ingredients to make a delicious batch of roasted Brussels sprouts:
Ingredients:

  • 1 pound Brussels sprouts,
  • 2-3 tablespoons olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • Optional: garlic powder, onion powder, paprika, or your preferred spices

How to Make Roasted Brussels Sprouts

Brussels Sprouts in Oven
Brussels Sprouts in Oven
  1. Preheat the Oven: Set your oven to 400°F (200°C).
  2. Prepare the Brussels Sprouts: Trim the ends and remove any yellow or damaged leaves. Cut them in half to ensure even roasting.
  3. Season: Add the Brussels sprouts to a mixing bowl. Drizzle with olive oil and season with salt, pepper, and other seasonings. Toss to coat evenly.
  4. Prepare on Baking Sheet: Line a baking sheet with parchment paper or aluminum foil. Place the Brussels sprouts in a single layer on the sheet, cut side down.
  5. Roast: Place the baking sheet in a preheated oven and cook for 20-25 minutes. Halfway through, flip the Brussels sprouts to ensure even browning.
  6. Check for Doneness: Brussels sprouts are done when they are crispy on the outside but tender on the inside. They should have a lovely caramelized colour.
  7. Serve: Remove from the oven and place in a serving dish. Eat them hot as a side dish or snack.

Preparation Time

Prep Time: 10 minutes – Cook Time: 20-25 minutes – Total Time: 30-35 minutes.

Nutritional Value:

A serving of roasted Brussels sprouts (1 cup, or approximately 150 grams) provides:

  • Calories: 80.
  • Protein: 3 grams.
    Carbohydrates: 11 grams.
  • Dietary fiber: 4g
  • Sugars: 2 grams.
  • Fat: 4 grams.
  • Vitamin C: 124% of the daily value (DV).
  • Vitamin K: 162% of the recommended daily value
  • Folate: 15% of the Daily Value
  • Potassium (9% of the DV)

Variations: Brussels Sprouts in Oven

Brussels Sprouts in Oven
Brussels Sprouts in Oven
  • Method: Toss Brussels sprouts with olive oil, salt, and pepper. Roast at 400°F (200°C) for 25-30 minutes, or until crispy and golden brown.
  • Flavour Profile: Classic, simple, and accentuates the natural flavour of Brussels sprouts.
  • Method: Toss Brussels sprouts in olive oil, minced garlic, salt, and pepper. Roast for 20 minutes at 400°F (200°C), then sprinkle with Parmesan and cook for an additional 5-10 minutes, or until cheese is melted and sprouts are crispy.
  • Flavour Profile: Rich and savoury, with a delicious garlic and cheese topping.
  • Method: Toss the Brussels sprouts with olive oil, salt, and pepper. Roast at 400°F (200°C) for 20-25 minutes. Drizzle with balsamic vinegar and honey/maple syrup in the final 5 minutes of roasting.
  • Flavour Profile: The glaze is sweet and tangy, adding depth to the roasted sprouts.
  • Method: Combine the olive oil, Sriracha, soy sauce, honey, and garlic powder. Toss the Brussels sprouts with the mixture and roast for 25-30 minutes at 400°F (200°C).
  • Flavour Profile: Spicy with a hint of sweetness, ideal for those who enjoy a bit of heat.
  • Method: Toss the Brussels sprouts with olive oil, lemon zest, thyme, rosemary, salt, and pepper. Roast at 400°F (200°C) for 25-30 minutes. Before serving, squeeze fresh lemon juice over the sprouts.
  • Flavor Profile: Fresh and zesty, with aromatic herbal undertones.
  • Method: Combine olive oil, maple syrup, and Dijon mustard. Toss the Brussels sprouts with the mixture and roast for 25-30 minutes at 400°F (200°C).
  • The Flavor Profile: Sweet and tangy, with a subtle mustard flavour that complements the roasted sprouts.
  • Method: Toss the Brussels sprouts with olive oil, soy sauce, sesame oil, garlic powder, salt, and pepper. Roast at 400°F (200°C) for 25-30 minutes. Sprinkle with sesame seeds before serving.
  • Flavour Profile: Asian-inspired, featuring savoury soy and nutty sesame notes.

These variations offer a wide range of flavours and textures, ensuring that there is a roasted Brussels sprouts recipe for every taste.

Additional Health Benefits

Aside from their high nutrient content, Brussels sprouts provide several health benefits:

  • Anti-Inflammatory Properties: Brussels sprouts contain antioxidants, which help reduce inflammation in the body.
  • Supports Digestion: The high fibre content helps with digestion and promotes gut health.
  • Boosts Immune System: Vitamin C boosts immunity and aids the body in fighting infections.
  • Promotes Heart Health: Brussels sprouts contain fibre, antioxidants, and potassium, which help to lower cholesterol and regulate blood pressure.

Recipe Card for Brussels Sprouts in Oven

Brussels Sprouts in Oven

Brussels Sprouts in Oven

Brussels sprouts are part of the Brassica family, which includes cabbage, broccoli, and kale. 
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Appetizer, Breakfast, Side Dish
Cuisine Mediterranean
Servings 4
Calories 80 kcal

Equipment

  • Baking sheet – Parchment or aluminum foil
  • Mixing bowl and sharp knife.
  • Cutting board
  • Measuring spoon
  • Spatula

Ingredients
  

  • 1 pound Brussels sprouts
  • 2-3 tablespoons olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • Optional: garlic powder onion powder, paprika, or your preferred spices

Instructions
 

  • Preheat the Oven: Set your oven to 400°F (200°C).
  • Prepare the Brussels Sprouts: Trim the ends and remove any yellow or damaged leaves. Cut them in half to ensure even roasting.
  • Season: Add the Brussels sprouts to a mixing bowl. Drizzle with olive oil and season with salt, pepper, and other seasonings. Toss to coat evenly.
  • Prepare on Baking Sheet: Line a baking sheet with parchment paper or aluminum foil. Place the Brussels sprouts in a single layer on the sheet, cut side down.
  • Roast: Place the baking sheet in a preheated oven and cook for 20-25 minutes. Halfway through, flip the Brussels sprouts to ensure even browning.
  • Check for Doneness: Brussels sprouts are done when they are crispy on the outside but tender on the inside. They should have a lovely caramelized colour.
  • Serve: Remove from the oven and place in a serving dish. Eat them hot as a side dish or snack.

Notes

Nutritional Value:

A serving of roasted Brussels sprouts (1 cup, or approximately 150 grams) provides:
  • Calories: 80.
  • Protein: 3 grams.
    Carbohydrates: 11 grams.
  • Dietary fiber: 4g
  • Sugars: 2 grams.
  • Fat: 4 grams.
  • Vitamin C: 124% of the daily value (DV).
  • Vitamin K: 162% of the recommended daily value
  • Folate: 15% of the Daily Value
  • Potassium (9% of the DV)
Keyword brussels sprouts in oven, garlic roasted brussel sprouts, oven bakes brussels sprouts, Roasted Brussels sprouts, vegan brussel sprouts in oven

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Serving Suggestions for Brussels Sprouts in Oven

  • As a Side Dish: Pair roasted Brussels sprouts with vegetarian main dishes like grilled tofu, veggie burgers, or a hearty lentil loaf.
  • In Salads: Add roasted Brussels sprouts to salads with mixed greens, cherry tomatoes, avocado, and a lemon vinaigrette for a tasty and nutritious addition.
  • For Grain Bowls: Combine with quinoa, brown rice, or farro, then top with roasted chickpeas, sliced avocado, and a tahini dressing for a filling vegetarian bowl.
  • As a Pizza Topping: Add roasted Brussels sprouts to a homemade vegetarian pizza with tomato sauce, mozzarella cheese, and other vegetables such as bell peppers and mushrooms.
  • In Pasta Dishes: Add roasted Brussels sprouts to pasta with a creamy Alfredo sauce or a light olive oil and garlic sauce. Sauté some mushrooms and spinach for added flavour and nutrition.
  • On Toast: Serve roasted Brussels sprouts on whole-grain toast with hummus or mashed avocado for a quick and healthy snack or light meal.
  • In Wraps: Combine roasted Brussels sprouts, hummus, shredded carrots, and fresh spinach in whole-grain wraps for a delicious and portable vegetarian meal.
  • With Roasted Root Vegetables: For a colourful and nutritious side dish, combine roasted Brussels sprouts with a variety of roasted root vegetables such as carrots, parsnips, and sweet potatoes.

These vegetarian serving suggestions will allow you to enjoy roasted Brussels sprouts in a variety of tasty and nutritious ways.

Tips for Perfectly Roasted Brussels Sprouts

Brussels Sprouts in Oven
Brussels Sprouts in Oven
  1. Use Fresh Brussels Sprouts: Fresh, firm Brussels sprouts cook and taste better.
  2. Even Sizing: Cut the Brussels sprouts into uniform sizes to ensure even roasting.
  3. Don’t Overcrowd the Pan: Spread the Brussels sprouts out on the baking sheet so they roast instead of steaming.
  4. High Heat: Roasting at 400°F produces a crispy exterior and tender interior.

Conclusion: Brussels Sprouts in Oven

Roasting Brussels sprouts in the oven is an easy and tasty way to consume this nutritious vegetable. With a few basic ingredients and tools, you can make a flavorful side dish to accompany any meal. Whether you like them spicy, tangy, or cheesy, there’s a roasted Brussels sprouts recipe for you. Enjoy experimenting with different variations to find your favourite way to prepare this versatile vegetable.

FAQ: Brussels Sprouts in Oven

Q: Can I use frozen Brussels sprouts for roasting?

A: Yes, but thaw and pat them dry before roasting to prevent excess moisture. To store leftover roasted Brussels sprouts, place them in an airtight container and refrigerate for up to 3 days. Reheat in the oven to keep the crispiness.

Q: Can I roast Brussels sprouts without oil?

A: Yes, but the results may not be as crispy. To prevent sticking, use a nonstick baking sheet or parchment paper.

Q: What other seasonings may I use?

A: Experiment with herbs and spices like thyme, rosemary, smoked paprika, or cumin to add flavour to roasted Brussels sprouts.

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