Healthy Recipes Ingredients Healthy Vegetable Recipes Healthy Brussels Sprouts Recipes Crispy Smashed Brussels Sprouts 4.3 (6) 4 Reviews Brussels sprouts get crispy and flavorful in the oven when they're smashed and seasoned with Parmesan cheese and everything bagel seasoning. By Carolyn Casner Carolyn Casner Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website. EatingWell's Editorial Guidelines Updated on December 16, 2023 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Rate PRINT Share Active Time: 20 mins Total Time: 45 mins Servings: 4 Nutrition Profile: Nut-Free Soy-Free High-Fiber Vegetarian High-Protein Egg-Free Gluten-Free Jump to Nutrition Facts Nutrition Notes Are Brussels Sprouts Healthy? A cruciferous vegetable, Brussels sprouts are loaded with nutrients, including fiber, vitamin C, vitamin K and potassium. Evidence suggests that regularly eating Brussels sprouts may help lower your risk of chronic disease, improve bone health, reduce inflammation, fight cancer, lower blood pressure, improve mental acuity as you age and fight nonalcoholic fatty liver disease. Is This Recipe Vegetarian? If you eat a vegetarian diet and include dairy, this recipe would be fine as long as the Parmesan cheese you use is vegetarian-friendly. Most Parmesan cheese is made with an enzyme called rennet. Rennet is animal-based and is not suitable for a strict vegetarian diet. With that said, there are Parmesan cheeses on the market that are made using plant rennet, so make sure to read the label. Tips from the Test Kitchen Why Parboil the Brussels Sprouts First? The first step is to parboil the Brussels sprouts in lightly salted water until they are just tender. Parboiling helps soften the Brussels sprouts enough to smash them. It's important to not overcook them during this step because they will continue to roast in the oven. Why Use an Ice Bath? Plunging the Brussels sprouts in an ice bath will stop the cooking process and preserve their color. To make an ice bath, simply fill a large bowl with ice water. After parboiling the Brussels sprouts, drain and plunge them into the ice bath, then pat dry. You want to dry off as much water as possible so that the Brussels sprouts crisp up in the oven. What Is Everything Bagel Seasoning? Everything bagel seasoning is a blend of black and white sesame seeds, dried minced garlic and onion, sea salt flakes and poppy seeds. This seasoning, along with the Parmesan cheese, gives the Brussels sprouts a boost of flavor and a crunchy texture. Frequently Asked Questions What Are Smashed Brussels Sprouts? Smashed Brussels sprouts use the same cooking method as smashed potatoes, smashed sweet potatoes and even smashed beets. With this method, vegetables are first parcooked, then smashed and roasted until crispy. Additional reporting by Carrie Myers, M.S., and Jan Valdez Alexandra Shytsman Ingredients 1 ½ pounds medium to large Brussels sprouts, trimmed (16-18) 2 tablespoons extra-virgin olive oil 2 tablespoons grated Parmesan cheese 2 teaspoons everything bagel seasoning Zest from 1 large lemon Directions Preheat oven to 425°F. Fill a large bowl with ice water. Bring a large saucepan of lightly salted water to a boil. Add Brussels sprouts, reduce heat to maintain a lively simmer and cook until just tender when pierced with a skewer, 8 to 10 minutes. Alexandra Shytsman Drain the sprouts and plunge them into the ice bath. Let stand until cool enough to handle. Transfer the sprouts to a clean dish towel and pat dry. Alexandra Shytsman Spread the sprouts on a large rimmed baking sheet. Drizzle with oil; toss to coat. Alexandra Shytsman Space the sprouts evenly on the pan, then flatten them with the bottom of a Mason jar or sturdy glass. Alexandra Shytsman Roast for 10 minutes. Gently flip the flattened sprouts and sprinkle with Parmesan, everything bagel seasoning and lemon zest. Alexandra Shytsman Return to the oven and bake until the cheese has melted, about 5 minutes more. Alexandra Shytsman Equipment Large saucepan, large rimmed baking sheet, Mason jar or sturdy glass Originally appeared: EatingWell.com, February 2021 Rate It Print Nutrition Facts (per serving) 154 Calories 8g Fat 16g Carbs 7g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size about 4 Brussels sprouts Calories 154 % Daily Value * Total Carbohydrate 16g 6% Dietary Fiber 7g 25% Total Sugars 4g Protein 7g 14% Total Fat 8g 10% Saturated Fat 1g 5% Cholesterol 2mg 1% Vitamin A 1308IU 26% Sodium 248mg 11% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved