Perfect Crispy Roasted Brussels Sprouts (Paleo, Whole30, Keto)
Updated: Mar 7
This is one of my absolute favorite dishes! Crispy on the outside, tender on the inside, earthy and flavorful roasted Brussels sprouts that are so delicious your entire family will love them! These gorgeous green gems have a little kick from the crushed red pepper, are super simple to make, and pair so well with chicken, beef and seafood dishes!
I love making Brussels sprouts for dinner and I will often change up the ingredients depending on my mood or what we are having. Some suggestions to vary things up:
Lemon/Lime: drizzle some fresh lemon or lime juice over the sprouts as they come out of the oven.
Cheese: Grated Parmesan or Pecorino are amazing: sprinkle over the sprouts in the last 5-minutes before removing from the oven.
Bacon: who doesn't love bacon. Add some diced bacon before baking and it will cook along with the sprouts.
Sweet: Drizzle a Tablespoon or two of local honey or pure maple syrup over the sprouts when they come out of the oven for some sticky sweetness!
Acid: Drizzle over some beautiful aged balsamic vinegar when the sprouts come out of the oven to add some beautiful umami to the sprouts.
Garlic: add 1-2 Tablespoons of fresh finely mince garlic in the last 10-minutes of cooking, giving it a good stir when you add it.
Why Brussels Sprouts are So Good For You!
Brussels sprouts originated from Brussels, Belgium, a beautiful city I've had the pleasure of visiting, however, I didn't eat Brussels sprouts when I was there, I was more focused on their chocolate! Brussels sprouts are edible buds that look like tiny cabbage heads belonging to the cruciferous family, specifically Brassicaceae. These beautiful little gems are loaded with nutrients and are delicious cooked and raw!
Vitamins
Vitamin A (beta-carotene): Beta-carotene is a powerful antioxidant that neutralizes free radicals and reduces oxidative stress and is also converted to vitamin A in the body. Vitamin A is essential in the health of your eyes, skin, bones, kidneys, and lungs.
Vitamin B6 (pyridoxine): There are many benefits from a diet rich in vitamin B6. It plays a role in our immune health, metabolism, and brain health. Vitamin B6 is essential in creating neurotransmitters like dopamine and serotonin, which play a role in emotional health and sleep [1].
Vitamin B9 (folate): This vitamin is essential in the production of your genetic material (DNA and RNA), supports metabolism, and works with other B vitamins in regulating homocysteine [2].
Vitamin C: A powerful antioxidant that reduces oxidative stress, improves the absorption of non-heme iron, supports the immune system, and healthy bones [3].
Vitamin K: Vitamin K1 is essential in your body's clotting ability and is converted to vitamin K2 in your gut. Vitamin K2 is essential in maintaining healthy bones and skin.
Minerals
Calcium: The most abundant mineral in the body and is essential in maintaining health teeth and bones as well as heart, muscle and nerve function [4].
Iron: Necessary in the production of hemoglobin, supports the endocrine system, and is necessary in growth and development [5].
Potassium: An essential electrolyte necessary in nervous system function, metabolism, hydration, and in regulating your heartbeat.
Sulforaphane
Sulforaphane is a compound found in cruciferous vegetables like broccoli, Brussels sprouts, and arugula that has been shown to have many health benefits. Studies have shown that this powerful compound is stored in cruciferous vegetables in an inactive form known as glucoraphanin. Glucoraphanin is then activated by chopping, cutting, or chewing the food releasing an enzyme, myrosinase, to produce sulforaphane. Sulforaphane is known to have anti-inflammatory and antioxidant properties to support health and wellness.
Fiber
There are more benefits to including Brussels sprouts to a whole food diet as the fiber they contain supports a healthy and optimized digestive tract! They contain both soluble and insoluble fiber:
Insoluble fiber: Works to keep things moving along and helps with toxin and waste elimination.
Soluble fiber [6]: Soluble fiber works to support a healthy microbiome and supports healthy blood sugar regulation.
So grab some beautiful Brussels sprouts and let's get cooking!
Perfect Crispy Roasted Brussels Sprouts Ingredients
Serves 3-4
1 lb Brussels Sprouts, halved
1 Tbsp Bacon fat* or Duck fat, melted
1.5 tsp Fine Sea Salt
1 tsp Crushed Red Pepper
1/2 tsp Garlic Powder
1 tsp Onion Powder
*Vegetarian/Vegan option: Avocado Oil or EVOO
How to Make Perfect Crispy Roasted Brussels Sprouts
1. Preheat your oven to 425 degrees.
2. In a medium bowl add the fat and spices, stirring to combine.
3. Rinse and dry the Brussels sprouts and cut off the root ends, then slice in half, lengthwise.
4. Add the Brussels sprouts to the spice mixture and toss to evenly coat.
5. Spread on a baking sheet/bar pan in a single layer, option to line with parchment paper.
6. Bake for 20-25 minutes until tender, crispy and browned.
7. Serve and enjoy!
FAQs
Q: Why were my Brussels sprouts mushy?
A: Sound like they were cooked too long. Be sure to check as they roast as ovens can vary in temperature.
Q: How do I reduce the bitterness of Brussels sprouts?
A: You can add a little pure maple syrup or honey before baking and the sweetness will help to temper the bitter sprouts.
Q: Some of my Brussels sprouts are hard while others are cooked through, what happened?
A: Sounds like they needed to be spaced out a little more. Be sure they are layered in a single layer, using two baking sheets if necessary for even cooking.
If you like this recipe, check these out!
Roasted Garlic Aioli: Creamy and earthy aioli is the perfect dipping sauce for your roasted veggies and sweet potato fries!
Roasted Rosemary Delicata Squash: This recipe really showcases the natural sweetness of the delicata while offering subtle earthy notes from the rosemary and a little spice from the red pepper.
Honey Carrots with Rosemary: These sweet and tender carrots in a buttery honey glaze are quick to become your next favorite side dish.
I hope you enjoy this as much as my family does. - Amy
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