Healthy Recipes Ingredient Vegetable Brussels Sprouts 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, 2024 Reviewed by Dietitian Christa Brown, M.S., RDN, LD Reviewed by Dietitian Christa Brown, M.S., RDN, LD Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition. 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Meet the EatingWell Test Kitchen Save 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 Jump to recipe These Crispy Smashed Brussels Sprouts are the best of both worlds—crunchy and caramelized on the outside while the inside is tender and melts in your mouth. "Smashing" the fiber- and antioxidant-rich Brussels sprouts means the everything bagel seasoning and Parmesan cheese sneaks into every little crevice, providing an earthy saltiness in every bite. A squeeze of lemon juice at the end brings a bright citrusy pop that complements the other flavors. Keep reading for our expert tips, including why you should parboil the Brussels before smashing them. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 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.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. Nutrition Notes Resembling little cabbages, Brussels sprouts are loaded with good-for-your-gut fiber, which will feed your beneficial bacteria and help prevent constipation. If you regularly eat food like Brussels sprouts and other cruciferous veggies, you might reduce your risk of cancer. While you'll get only a small amount of Parmesan cheese per serving, it's worth noting that if you're following a vegetarian eating pattern, you'll want to use a Parmesan cheese that's made with vegetarian rennet instead of animal rennet. Cook Mode (Keep screen awake) 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. 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. Spread the sprouts on a large rimmed baking sheet. Drizzle with oil; toss to coat. Space the sprouts evenly on the pan, then flatten them with the bottom of a Mason jar or sturdy glass. Roast for 10 minutes. Gently flip the flattened sprouts and sprinkle with Parmesan, everything bagel seasoning and lemon zest. Return to the oven and bake until the cheese has melted, about 5 minutes more. Jacob Fox Equipment Large saucepan, large rimmed baking sheet, Mason jar or sturdy glass 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. 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. 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. Additional reporting by Carrie Myers, M.S., Carrie Myers, M.S. Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a freelance writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic. EatingWell's Editorial Guidelines Jan Valdez, Jan Valdez Jan Valdez has years of experience working in test kitchens, primarily in research and development and product development. Her experience in the Good Housekeeping test kitchen in New York City launched a career in professional test kitchens. EatingWell's Editorial Guidelines and Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications. EatingWell's Editorial Guidelines