5 from 6 votes
Smashed Brussels Sprouts Recipe
These smashed Brussels sprouts are the ultimate way to make vegetables taste good! Crispy, perfectly coated in breadcrumbs, these make a perfect side dish that's vegan and also easy to make.
Prep Time
15 mins
Cook Time
25 mins
Total Time
40 mins
Servings:
8
servings
Calories:
155 kcal
Course:
Side Dish
Cuisine:
Vegan
Ingredients
- 2 lbs Brussels sprouts
- 1 ½ cups panko breadcrumbs
- 1 tsp paprika
- 1 tsp cumin
- ½ tsp Turmeric
- ½ tsp salt
- 3 tbsp olive oil
- 2 tbsp maple syrup
Instructions
- Add the Brussels sprouts to a large saucepan of lightly salted water. Bring to a simmer and cook for around 10 minutes, until fully softened.
- Prepare an ice bath. When they are ready, transfer the Brussels sprouts to the ice bath for a couple of minutes, then drain and rinse them.
- Preheat the oven to 350 degrees F/180 degrees C.
- Transfer the Brussels sprouts to a flat surface, such as a chopping board or a baking tray. Smash them using the bottom of a glass.
- Mix together the breadcrumbs, paprika, cumin, turmeric and salt.
- Add the Brussels sprouts to a mixing bowl and mix together with the olive oil and maple syrup. Then, add the breading and mix once more.
- Spread out the sprouts on a large baking tray lined with parchment paper. Bake in the preheated oven for 25 minutes, until crispy and the breadcrumbs are golden brown. Serve immediately.
Cup of Yum
Notes
- These smashed Brussels sprouts are best eaten immediately, as otherwise they lose their crispiness.
- To make cheesy Brussels sprouts, add either nutritional yeast or dairy-free cheese to the breadcrumb mixture.
- To make this recipe gluten-free, use gluten-free breadcrumbs of your choice.
Nutrition Information
Calories
155kcal
(8%)
Carbohydrates
22g
(7%)
Protein
5g
(10%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
4g
(20%)
Sodium
257mg
(11%)
Potassium
488mg
(10%)
Fiber
5g
(20%)
Sugar
6g
(12%)
Vitamin A
981IU
(20%)
Vitamin C
96mg
(107%)
Calcium
77mg
(8%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8 servings
Amount Per Serving
Calories 155
% Daily Value*
| Calories | 155kcal | 8% |
| Carbohydrates | 22g | 7% |
| Protein | 5g | 10% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 257mg | 11% |
| Potassium | 488mg | 10% |
| Fiber | 5g | 20% |
| Sugar | 6g | 12% |
| Vitamin A | 981IU | 20% |
| Vitamin C | 96mg | 107% |
| Calcium | 77mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.