Name: Crispy Smashed Brussels Sprouts
Total time: 45 min
Ingredients: 1.5 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

Active Time:

20 mins

Total Time:

45 mins

Servings:

4

Nutrition Profile:

Egg Free Gluten-Free High Fiber High-Protein Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

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 par-cooked, then smashed and roasted until crispy.

How to Make Crispy Smashed Brussels Sprouts

Crispy on the outside and tender on the inside, this recipe for smashed Brussels sprouts is the perfect side dish! Here are tips on how to make it:

Parboil the Brussels Sprouts

The first step is to parboil the Brussels sprouts in lightly salted water until just tender, which takes about 8 to 10 minutes. 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.

Plunge Them into an Ice Bath

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. Plunging the Brussels sprouts in an ice bath will stop the cooking process and preserves their color.

Pat Them Dry

After the Brussels spouts are plunged into the ice bath, pat them dry on a clean dish towel. You want to dry off as much water as possible so that the Brussels sprouts crisp up in the oven.

Smash the Brussels Sprouts

Flatten the Brussels sprouts with the bottom of a mason jar or sturdy glass. Smashing them increases the surface area of each sprout, and that larger surface area is needed to develop a crispy exterior during roasting.

Roast the Brussels Sprouts

The final step is to roast the Brussels sprouts for about 15 minutes. They're sprinkled with grated Parmesan cheese, everything bagel seasoning and lemon zest. 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.

Additional reporting by Jan Valdez

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

Nutrition Facts (per serving)

154	Calories
8g	Fat
16g	Carbs
7g	Protein

Nutrition Facts
Servings Per Recipe 4
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.