Healthy Recipes Healthy Ingredient Recipes Healthy Vegetable Recipes Healthy Brussels Sprouts Recipes Crispy Smashed Brussels Sprouts 4.0 (4) 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 September 25, 2022 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Instagram Jessica Ball, M.S., RD, has been with EatingWell for three years and works as the associate nutrition editor for the brand. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Print Rate It Share Share Tweet Pin Email 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 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved