Smashed Brussels Sprouts (Viral Tiktok Recipe)

smashed brussels sprouts

Smashed brussels sprouts are a wholesome, flavorful, crispy snack. An ideal recipe to make when you could have previous leftover brussels sprouts at dwelling. Gluten-free and vegetarian.

Watch out, Brussel sprouts are about – and these smashed ones are scrumptious!

If you fancy a snack however don’t wish to attain for one thing unhealthy, seize some sprouts and get smashing!

Sweet and caramelized, these Brussel sprouts are in disguise as there’s nothing bitter or over cooked right here.

They have been roasted within the oven so as to add some charred taste, and they’re served with a dip that you just’re going to like, love, love!

Ingredients You’ll Need

Brussels sprouts – discover some contemporary ones for this recipe; they may have a little bit extra sweetness so as to add to the dish and have extra vitamin.

Olive oil – Choose a great high quality, peppery olive oil that you just prefer to prepare dinner with.  Coconut oil and avocado oils are good to make use of right here too.

Sea salt – Use seat salt in case you can, however you would additionally swap to common salt if you might want to.

Black pepper – Freshly floor pepper does have a extra intense taste, so in case you can, grind some!

Ingredients for Dipping Sauce

Mayonnaise – Choose a model you want to make use of however strive and go for one with minimal added substances and sugars.  Even higher, make your personal!  Look out for the vegan forms of mayonnaise in case you fancy preserving this animal-free.

Lemon – Keep your lemons at room temperature to have the ability to yield essentially the most juice out of your fruit.

Garlic – Smoked garlic or common garlic could possibly be used for this recipe; both could be scrumptious!

Thyme – Dried or contemporary thyme could possibly be used however be happy to modify to oregano or blended Italian type herbs in case you like.

Lemon zest – Only use the contemporary, shiny lemon peel for zesting as a result of the white pith is usually a little bitter.

How to Make Smashed Brussels Sprouts

Preheat the oven to 425F.

Cut the stems off the brussels sprouts and take away any wilted or discolored outer leaves.

Place the Brussels sprouts in a bowl and add in sufficient water to cowl the very backside.

Now, cowl the bowl with brussels sprouts with a plate and microwave for five min at most warmth.  The water within the bowl will assist steam and soften the Brussels fantastically.

Place the Brussel sprouts on a baking sheet.  To ‘smash’ them, use the flat a part of a glass to flatten them out.

Drizzle the olive oil throughout them and sprinkle with salt and black pepper.

Place the baking tray within the oven and bake for 20 minutes, or till the Brussel sprouts are a little bit charred and properly roasted.

Mix the mayonnaise, lemon juice, garlic, thyme, and lemon. Combine properly.

Allow the Brussel sprouts to chill a little bit and serve with the dipping sauce.

Can I Add Other Ingredients?

There are multiples of various herbs and spices that you would add to those Smashed Brussel Sprouts as an alternative of the thyme.

Shredded sage leaves are scrumptious with Brussel Sprouts.

Try your personal mixture of smoked paprika, dried oregano, and sea salt for one thing a little bit totally different.

Go a little bit spicy with the combo, and add some delicate chili powder, floor cumin, and a pinch of cinnamon.

You may sprinkle over a beneficiant handful of parmesan cheese in case you didn’t must keep away from dairy -remember to make use of the vegetarian number of parmesan in case you are serving to veggie company.

Keep the recipe as it’s, however as an alternative of utilizing the mayonnaise-based dipping sauce, add a contemporary and tangy tomato salsa and dig deep!

Are Brussels Sprouts Healthy for Weight Loss

Yes!  If you could have a weight reduction aim, Brussel sprouts may be nice on many alternative food plan plans.

They are appropriate for a Keto food plan as they’re comparatively low in carb in comparison with different greens, which means they’re excellent as a snack, like this one, or as a facet dish.

Brussel sprouts are low in fats, to allow them to be loved on a Low-Fat Diet too.   You may discover a reduced-fat mayonnaise so as to add to this dipping sauce if this fits you higher – it will nonetheless be scrumptious!

Brussel sprouts are a beautiful supply of fiber, which means you’ll be stored feeling fuller for longer.  This snack will preserve you reaching for different much less wholesome choices, and you would even use these as a part of a lunch to maintain you full for the afternoon.

Brussel sprouts additionally present a lot of key nutritional vitamins and minerals, so in case you are proscribing energy, you’ll be able to make sure you nonetheless get an satisfactory consumption of those whereas reducing weight.

Tips on Storing Brussel Sprouts

Always retailer your Brussel sprouts within the fridge.  Keep them in a separate bag to different substances as they may preserve their taste higher.  Fresh Brussel sprouts may be saved for not less than every week, so they may preserve properly after buying.

You may freeze Brussel sprouts.  This is finest accomplished by freezing them spaced out on a baking sheet, and as soon as frozen, pop them right into a bag.  This will preserve them from getting clumped collectively.  Use inside 6-8 weeks for the very best outcomes.

Other Recipes You Might Like


  • 1lb brussels sprouts
  • 1 tbsp olive oil
  • ½ tsp sea salt
  • ½ tsp black pepper

Dipping sauce

  • 3 tbsp mayonnaise
  • 1 tsp contemporary lemon juice
  • 2 cloves garlic (minced)
  • 1 tsp thyme
  • 1 tsp lemon zest


  1. Preheat the oven to 425F.
  2. Cut off the stems of brussels sprouts.
  3. Add the brussels sprouts to a bowl and add in some water. Cover the bowl with a plate and microwave for five min at most warmth to steam.
  4. Place the brussels sprouts on a baking sheet and smash with the flat a part of a glass to flatten them out.
  5. Drizzle olive oil everywhere in the sprouts and sprinkle with salt and black pepper.
  6. Bake within the oven for 20 minutes till golden and crispy.
  7. Mix all of the substances for the dipping sauce in a bowl and serve your mashed brussels sprouts.
Nutrition Information:

Yield: 2 small plates
Serving Size: 1 small plate

Amount Per Serving:
Calories: 305Total Fat: 23gSaturated Fat: 3.5gTrans Fat: 0gUnsaturated Fat: 18.5gCholesterol: 8.7mgSodium: 770mgCarbohydrates: 22gNet Carbohydrates: 13gFiber: 9gSugar: 5.2gProtein: 8.2g

Nutritional values have been obtained with computerized software program utilizing the quantities of merchandise used. To get essentially the most correct illustration of the dietary values, it is best to calculate them with the precise substances utilized in your recipe. You are solely answerable for the dietary info obtained to be correct.

How a lot did you LOVE this recipe?

Follow me on Pinterest for extra, and use the little pin button on the high of the cardboard!