Crispy GARLIC BUTTER ROASTED BRUSSELS SPROUTS

This crispy, garlic Brussels sprouts are ready in 15 minutes, plus they are gluten-free and super low-carb. Make them for a quick, easy and healthy side dish for your family or friends! Author Tip: Freeze leftovers for up to 3 months for when you don’t have time to cook during the week.

Perfect for a quick side dish for any meal!

Crispy Garlic Butter Roasted Brussels Sprouts are quick and easy to make, and they are SO GOOD! So crispy and flavorful.

The Brussels sprout is a member of the Gemmifera cultivar group of cabbages, grown for its edible buds. The leaf vegetables are typically 1.5–4.0 cm in diameter and resemble miniature cabbages. The Brussels sprout has long been popular in Brussels, Belgium, from which it gained its name.

These delicious little green veggies are packed with Omega-3 fatty acids, fiber, and Vitamin C.

Are Brussel sprouts a superfood? Are Brussels sprouts baby cabbages? Can I eat Brussel sprouts every day?

Packed with immunity-boosting vitamin C and cancer-fighting glucosinolates, Brussels sprouts are among the most powerful cold-weather superfoods.

With their spherical shape and densely-packed green leaves, they look like mini cabbages, and in fact, the cabbage and the Brussels sprout do both come from the same species of plant - the Brassica oleracea. But this doesn't mean that Brussels sprouts are just baby cabbages

Aim instead to eat it at least once a week to reap the health benefits, says Fung. Brussels sprouts. These crunchy little green balls, which look like mini-cabbages, are nutrient-dense and low in calories

Raw Brussels sprouts are 86% water, 9% carbohydrates, 3% protein, and negligible fat. In a 100 gram reference amount, they supply high levels (20% or more of the Daily Value, DV) of vitamin C (102% DV) and vitamin K (169% DV), with more moderate amounts of B vitamins, such as folate and vitamin B6 (USDA nutrient table, above right); essential minerals and dietary fiber exist in moderate to low amounts (table).

Brussels sprouts, as with broccoli and other brassicas, contain sulforaphane, a phytochemical under basic research for its potential biological properties. Although boiling reduces the level of sulforaphane, steaming, microwave cooking, and stir frying do not cause a significant loss.[10]

Consuming Brussels sprouts in excess may not be suitable for people taking anticoagulants, such as warfarin, since they contain vitamin K, a blood-clotting factor. In one incident, eating too many Brussels sprouts led to hospitalization for an individual on blood-thinning therapy

Nutrients, phytochemicals and research

Forerunners to modern Brussels sprouts were probably cultivated in Ancient Rome. Brussels sprouts as they are now known were grown possibly as early as the 13th century in what is now Belgium. The first written reference dates to 1587. During the 16th century, they enjoyed a popularity in the southern Netherlands that eventually spread throughout the cooler parts of Northern Europe.

Brussels sprouts grow in temperature ranges of 7–24 °C (45–75 °F), with highest yields at 15–18 °C (59–64 °F). Fields are ready for harvest 90 to 180 days after planting. The edible sprouts grow like buds in helical patterns along the side of long, thick stalks of about 60 to 120 cm (24 to 47 in) in height, maturing over several weeks from the lower to the upper part of the stalk. Sprouts may be picked by hand into baskets, in which case several harvests are made of five to 15 sprouts at a time, or by cutting the entire stalk at once for processing, or by mechanical harvester, depending on variety. Each stalk can produce 1.1 to 1.4 kg (2.4 to 3.1 lb), although the commercial yield is about 900 g (2 lb) per stalk. Harvest season in temperate zones of the northern latitudes is September to March, making Brussels sprouts a traditional winter-stock vegetable. In the home garden, harvest can be delayed because quality does not suffer from freezing. Sprouts are considered to be sweetest after a frost.

Brussels sprouts are a cultivar group of the same species as broccoli, cabbage, collard greens, kale, and kohlrabi; they are cruciferous (they belong to the family Brassicaceae; old name Cruciferae). Many cultivars are available; some are purple in color, such as 'Ruby Crunch' or 'Red Bull'.The purple varieties are hybrids between purple cabbage and regular green Brussels sprouts developed by a Dutch botanist in the 1940s, yielding a variety with some of the red cabbage's purple colors and greater sweetness. In the 1990s, Dutch scientist Hans van Doorn identified the chemicals that make Brussels sprouts bitter. This enabled Dutch seed companies to cross-breed archived low-bitterness varieties with modern high-yield varieties, over time producing a significant increase in the popularity of the vegetable.

Brussel Sprouts Cultivation

FAQs

Can I use frozen Brussels sprouts for this recipe? Yes, but they may not get as crispy as fresh ones. Make sure to thaw and pat them dry before roasting.
What can I use instead of butter? You can substitute butter with margarine or more olive oil for a dairy-free option.
Can I add other vegetables to this dish? Absolutely! Carrots, sweet potatoes, and broccoli roast well with Brussels sprouts.
How can I make this recipe vegan? Replace the butter with a vegan margarine or additional olive oil, and skip the Parmesan cheese or use a vegan cheese alternative.
Is it necessary to halve the Brussels sprouts? Halving them ensures they cook evenly and get crispy. Smaller sprouts can be left whole if you prefer.
Can I use pre-minced garlic instead of whole cloves? Yes, you can use pre-minced garlic, but the flavor might be more intense. Use about 1-2 teaspoons of minced garlic.
How do I prevent the Brussels sprouts from becoming mushy? Ensure the sprouts are spread out in a single layer on the baking sheet and not overcrowded. This allows them to roast properly and get crispy.
Can I roast the Brussels sprouts at a lower temperature? Yes, but it will take longer to achieve the same tenderness and crispiness. Adjust the roasting time accordingly.
What other seasonings can I add? Feel free to add herbs like thyme, rosemary, or a sprinkle of red pepper flakes for some heat.
Can I prepare this dish in advance? You can trim and halve the Brussels sprouts ahead of time, but it's best to roast them just before serving for maximum crispiness.
How do I store leftovers? Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or an air fryer to retain some crispiness.
Can I use a different cheese instead of Parmesan? Yes, shredded cheddar, Asiago, or Pecorino Romano work well as alternatives.
How can I make the Brussels sprouts extra crispy? Increase the oven temperature slightly, and make sure they are well-coated in oil and spread out on the baking sheet.
Is this recipe gluten-free? Yes, this recipe is naturally gluten-free. Just ensure that any cheese you use is also gluten-free.
Can I use garlic powder instead of fresh garlic? Yes, you can use garlic powder. Use about 1 teaspoon of garlic powder in place of the fresh garlic cloves.

Watch the video recipe

Quick and Easy Garlic Butter Roasted Brussels Sprouts Recipe

Ingredients

• 2 pounds Brussel sprouts trimmed and halved

• 1/4 cup melted butter

• 2 tablespoons olive oil

• 6 cloves whole garlic

• 1/2 teaspoon black pepper

• 1/2 teaspoon salt

• 1/4 cup freshly grated Parmesan cheese

Instructions

Preheat oven to 475 degrees.

Trim and halve Brussels sprouts and transfer to a large mixing bowl. Roughly cut the garlic cloves into 4 to 5 pieces each and add to the mixing bowl.

Drizzle with melted butter and olive oil. Season with salt and pepper and toss to combine.

Spread the Brussels sprouts out in a single layer on a 4-sided baking sheet.

Roast in the preheated oven until sprouts are tender, about 15-20 minutes until Brussels sprouts are tender.

During the last 5 minutes of roasting, sprinkle on Parmesan cheese. Serve hot.

Enjoy this Quick and Easy Garlic Butter Roasted Brussels Sprouts!

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