Craving a new side dish that’s both healthy and delicious? These Garlic Parmesan Smashed Brussels Sprouts are incredibly easy to make and packed with amazing flavor. You’ll love how crispy they get on the outside and tender on the inside, making them a perfect addition to any meal.
Key Ingredients & Substitutions:
- Brussels Sprouts: Choose fresh, firm sprouts. Frozen can work, but fresh is best for crispiness.
- Garlic: Fresh minced garlic offers the best flavor. Garlic powder can be used in a pinch.
- Parmesan Cheese: Grated Parmesan is ideal. Nutritional yeast offers a dairy-free alternative.
- Olive Oil: A good quality extra virgin olive oil enhances the flavor. Avocado oil is another great option.
- Seasonings: Salt and black pepper are essential.
Ingredients:
- 1.5 lbs Brussels sprouts, trimmed
- 3 tablespoons olive oil
- 3 cloves garlic, minced
- 1/2 cup grated Parmesan cheese
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
How Much Time Will You Need?
- Total Time: 35 minutes
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Servings: 4
- Calories per serving: Approximately 210 calories
- Tools Needed: Large baking sheet, parchment paper, potato masher or flat-bottomed glass.
Step-by-Step Instructions:
1. Prepare Your Brussels Sprouts
First, preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper. Trim the ends of your Brussels sprouts and remove any loose outer leaves.
2. Boil Until Tender
Bring a pot of salted water to a boil. Add the trimmed Brussels sprouts and cook for about 5-7 minutes, until they are fork-tender. Drain them well and pat them dry with a clean towel.
3. Smash the Sprouts
Arrange the cooked Brussels sprouts on your prepared baking sheet, leaving some space between them. Using a potato masher or the bottom of a flat glass, gently smash each sprout until it’s flattened.
4. Season and Roast
In a small bowl, whisk together the olive oil, minced garlic, salt, and black pepper. Drizzle this mixture evenly over the smashed Brussels sprouts. Sprinkle generously with Parmesan cheese. Roast for 20-25 minutes, or until golden brown and crispy.
Variation Ideas:
- Spicy Kick: Add a pinch of red pepper flakes with the other seasonings.
- Herbaceous: Mix in some dried herbs like thyme or rosemary before roasting.
- Lemon Zest: A squeeze of fresh lemon juice or a sprinkle of lemon zest after roasting brightens the flavor.
- Nutty: Toast some chopped walnuts or pecans and sprinkle them over the finished dish.
Storage Instructions:
You can store leftover Garlic Parmesan Smashed Brussels Sprouts in an airtight container in the refrigerator for up to 3-4 days. To reheat, spread them on a baking sheet and warm in a 350°F (175°C) oven for 5-10 minutes until heated through and re-crisped.
Frequently Asked Questions (FAQ):
Can you make these ahead of time?
You can boil and smash the Brussels sprouts ahead of time. Store them in the fridge and then proceed with seasoning and roasting when ready.
What if you don’t have a potato masher?
A flat-bottomed glass or the back of a sturdy fork works perfectly for smashing the sprouts.
Are these healthy Brussels sprout recipes suitable for meal prepping?
Yes, they make a great component for healthy meal prep! Just remember they are best when freshly crispy.
Can you use frozen Brussels sprouts?
Yes, but thaw them first and pat them very dry before boiling to prevent excess moisture. They might not get quite as crispy.
Why do you boil them first?
Boiling softens the Brussels sprouts, making them easy to smash and ensures they cook evenly and become tender inside during roasting.
Can you skip the Parmesan cheese?
Absolutely! The recipe is still delicious without the cheese, or you can use a dairy-free alternative like nutritional yeast for a similar savory flavor.
