Garlic Roasted Brussels Sprouts

Garlic Roasted Brussels Sprouts

When setting your Thanksgiving table, one of the best things you can do for your health is to include at least one non-starchy vegetable dish – and I’m not counting green bean casserole, which is loaded with excess fat and calories. While a salad can be a beautiful addition, my personal favorite is a bowl of roasted vegetables. So to give you a little inspiration, I’ll be bringing you a few vegetable side dishes in the next two weeks. To start: simple garlic roasted brussels sprouts.

I don’t think I tried brussels sprouts until I was in college. My mom’s stomach can’t handle them so my brother and I were never forced into eating them. I think because I didn’t have any traumatic childhood memories of being forced to eat vegetables, I’ve become an adventurous grocery shopper as an adult – happily grabbing any on-sale or in-season produce that catches my eye.

brussels-sprouts-pre-roasted

Brussels sprouts tend to get a bad reputation. And I get it, they do smell a little funny if cooked too long, and if you don’t cut them at least in half you’ll be chewing for a very long time. BUT if cooked right (and cut in half, this is a must in my opinion), they can actually be a delicious, nutritious addition to your family’s dinner table. Plus, brussels sprouts are in season right now, so chances are they’re friendly on the budget too.

Nutritionally speaking, brussels sprouts, like other cruciferous vegetables, are an excellent source of vitamin K, vitamin C and fiber. In fact, ½ cup of cooked brussels sprouts contains 81% of your daily need for vitamin C and 137% of your daily vitamin K. Why is vitamin K so important? It plays a key role in blood clotting (individuals on anticoagulants such as Coumadin need to avoid excessive vitamin K), bone health, cardiovascular health, and formation of myelin sheaths (the outer wrapping around nerves, very important for brain and nervous function). Plus there is ongoing research into the role of brussels sprouts and reduced cancer risk. All of these benefits for just 28 calories per ½ cup!

Note: if you have IBS, you will want to take it easy on the brussels sprouts thanks to all that fiber. My stomach seems to be fine with up to ½ cup serving.

roasted-brussels-sprouts

While we were grocery shopping the other weekend, Bry and I came upon stalks of brussels sprouts – they were just too funny looking to pass up! When you’re ready to start cooking, all you have to do is snap the sprouts off the stock. Until then, be sure to store your stalk in the fridge (turns out our fridge is freakishly deep and could fit the whole stock, but you’ll likely want to snap off the sprouts and store in a sealable container in the fridge).

brussels-sprouts-stalk

This is a great base recipe as it is lighter on the seasonings and would pair well with a variety of main dishes and even other vegetables. Feel free to add a kick of other seasonings for a more cuisine-specific flavor (Cajun seasoning is delicious!).

So here’s a toast to re-trying vegetables you might not have liked growing up!

Garlic Roasted Brussels Sprouts

These simple roasted brussels sprouts will make you look forward to eating your vegetables. 
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Side Dish
Cuisine: American
Keyword: Brussels Sprouts, Healthy, Vegetarian
Servings: 4
Author: The Healthy Toast

Ingredients

For the Brussels Sprouts

  • 16 oz fresh brussels sprouts halved and trimmed
  • 2 tablespoons water
  • 1 tablespoon olive oil
  • 2 tablespoons lemon juice
  • Salt and pepper

For the Garlic

  • 2 tsp olive oil
  • 2-3 minced garlic cloves

Instructions

  • Preheat oven to 450F
  • Combine water, 1 tablespoon olive oil, and lemon juice in a bowl. Add brussels sprouts halves and toss well. Season with salt and pepper.
  • Lay brussels sprouts in a single layer on a large baking sheet and cover with foil.
  • Cook for 10 minutes.
  • Uncover, rotate baking sheet, then cook another 8-10 minutes or until golden brown.
  • Remove from oven and allow to cool slightly
  • While brussels sprouts are cooling, heat 2 tsp olive oil in a small skillet over medium heat. Add in garlic and toss 30 seconds-1 minute, or until fragrant.
  • Pour garlic and olive oil over brussels sprouts. Toss well and serve.

Notes

Adapted from America's Test Kitchen
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6 Comments
  • john bradon Avatarjohn bradon2 years ago

    Great Blog! For all non-US, could you also post international metrics (grams, °C) for your recipes? thank you

    • The Healthy Toast AvatarThe Healthy Toast2 years ago

      So glad you’ve been liking the blog! Yes, I can start doing that moving forward and will try to go back and retroactively switch some of my older ones. Thanks for pointing that out 🙂

  • Kaleigh @ Lively Table AvatarKaleigh @ Lively Table3 years ago

    Brussels sprouts are my favorite veggie, especially roasted like this! Nice and simple is best sometimes! 🙂

    • The Healthy Toast AvatarThe Healthy Toast3 years ago

      I never used to like them, but they are quickly becoming one of my favorites as well. Yes, simple especially with roasting is always good 🙂

  • Kelly Jones AvatarKelly Jones3 years ago

    Can’t get enough brussel sprouts! Will have to get this roasted recipe into the rotation.

    • The Healthy Toast AvatarThe Healthy Toast3 years ago

      Right? I feel like this year especially I’ve been loving brussel sprouts!

  • About
    About Kelli McGrane Headshot

    I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!

    About Kelli McGrane Headshot

    Welcome to The Healthy Toast!

    Hi, I’m Kelli McGrane MS, RD! My mission is to show you that eating healthier doesn’t have to be complicated or restrictive. I believe getting to know your food is the first step to a healthy relationship with it. Follow along in my journey to learn all I can about ingredients and cooking with an emphasis on breakfast and sweet treats!

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