Roasted Brussels Sprouts: A Delicious and Healthy Recipe | Everyday Health
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How to Cook With Brussels Sprouts: A Step-by-Step Guide

Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to make roasted Brussels sprouts.
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Published on December 21, 2023
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Brussels sprouts have historically been at the top of the “most hated vegetables” list, but that has changed dramatically in the last decade. U.S. Department of Agriculture (USDA) data shows that consumption of these greens has more than doubled, according to produce industry publication The Packer.

NPR attributes that change to breeders who propagated varieties with lower levels of the compounds that give sprouts their characteristically bitter taste. Like other members of the brassica family, which includes kale, broccoli, and cauliflower, per Britannica, Brussels sprouts contain glucosinolates, sulfur compounds that can have an off-putting taste or odor, according to an article published the Chemistry and Industry. Complicating matters, some individuals may be genetically predisposed to be more sensitive to these compounds.

There is another way to reduce or eliminate sprouts’ bitterness: Cook them properly. Roasting and sauteing Brussels sprouts at high temperatures brings out their natural sweetness and can make them crispy instead of soggy (thinly slicing sprouts on a mandoline first can help).

Those bitter compounds aren’t all bad, however — they’re also the source of sprouts’ anti-cancer properties. Brussels sprouts also contain vitamins C and K, folate, and fiber, according to data from the USDA, as well as carotenoids such as lutein and zeaxanthin which have been linked to a decreased risk of macular degeneration, according to an article published in February 2022 in Nutrients.

Naturally low in carbohydrates, Brussels sprouts can be a healthy addition to any diet. Learn how to roast them so you can enjoy their flavor as much as their other benefits.

roasted brussels sprouts
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Roasted Brussels Sprouts

Roasting Brussels sprouts caramelizes their natural sugar and mellows out bitter notes, providing rich flavor and a crispier texture. Brussels sprouts are a good source of fiber and vitamins C and K, notes the Harvard T.H. Chan School of Public Health.

4.9 out of 11 reviews

SERVES

6

CALORIES PER SERVING

87

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

10 min

COOK TIME

20 min

TOTAL TIME

30 min

Ingredients

1½ lbs Brussels sprouts
2 tbsp extra-virgin olive oil
½ tsp kosher salt
¼ tsp ground pepper
Balsamic reduction, for garnish (optional)

Directions

1

Preheat oven to 400 degrees F.

2

Using a sharp knife, carefully remove the end of each Brussels sprout and slice it in half.

3

Place sprouts on a rimmed baking sheet and drizzle with olive oil. Toss to evenly coat. Sprinkle with salt and pepper and turn the sprouts cut-side down. Bake until lightly browned, about 20 to 25 minutes.

4

Drizzle with balsamic reduction, if using, and serve.

Nutrition Facts

Amount per serving

Serving size1 cup

calories

87

total fat

5g

saturated fat

0.6g

protein

4g

carbohydrates

9g

fiber

4g

sugar

0g

added sugar

0g

sodium

107mg

Tips

You can also sauté your Brussels sprouts in a little olive oil, stirring them occasionally as they cook!

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Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Kelly Kennedy, RDN, LDN

Author

Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal planning, and diet and nutrition coaching at Everyday Health. She developed and reviewed various meal plans, books, slideshows, and online tools, and oversaw the creation of more than 500 unique recipes. She received her bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.

Kennedy enjoys anything that takes her outside, from gardening and playing in the yard with her kids to hiking and even feeding her pet chickens.

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