Love restaurant-style roasted Brussels Sprouts? I’m sharing why this popular side dish might not be the best option, and how you can make a delicious, healthier version at home.

Brussels Sprouts are a hot item. But, what if I told you the ones offered at your favorite restaurant could be hindering your weight loss success? I hate to be the bearer of bad news, but it’s true.

Brussels sprouts are a highly nutritious vegetable that taste fantastic when they are prepared right. Thanks to some creative and clever chefs, this vegetable is back in the spotlight getting the love it deserves. In fact, the last three restaurants I’ve dined at offered roasted Brussels Sprouts on the menu. As much as I love them, I didn’t order them. I’m going to share why.

  • What Makes Those Restaurant Sprouts Taste So Good?

I recognize high-calorie foods when I see them, and restaurant roasted Brussels Sprouts are just that. No doubt they are delicious. But there’s a catch to achieving that extra-crispy, flavor. Extra oil gives them their extra-crispy texture – and it’s not just a little oil; it’s likely a lot of it.

And, that the flavorful sauce everyone is raving about – chances are it’s packed with sugar. {sorry KETO dieters, you might be getting more sugar than you realize.} The Asian -inspired flavoring you fell in love with? There’s a good chance it exceeds your sodium intake for the entire day. Don’t stop eating Brussels Sprouts.

Please understand, I’m not telling you thins because I want you to stop eating them. I’m telling you because I want you to be aware. I have clients share how proud they are of choosing this healthier option, and I’m proud, too. But, they often have no idea what made them so delicious.

Don’t worry – you can have the crispy, flavorful sprouts you desire. If you order them out, just be mindful of your portion size. Or, better yet, make them at home. I’m going to tell you how.

  • Try This Version Instead

As a dietitian and healthy recipe developer, I know how to make Brussels sprouts taste great without overdoing it on the oil, or drenching them in a sugar-sweetened, sodium-rich sauce. It’s a lot easier than you might think. The trick to preparing roasted Brussels sprouts, or any vegetable for that matter, is to control the oil, seasonings, and condiments that are used to prepare them.  Unfortunately, the chef at your favorite restaurant isn’t usually concerned with how healthy it is – they want the food to taste good. Oil, salt and sugar-sweetened sauces make that happen.

So, while I’m sorry to share that your veggie side might not be as healthy as you thought, I do have a solution. This oven roasted Brussels Sprouts recipe shows you how to create crunchy, flavor filled Brussels Sprouts with only a tbsp of olive oil and a pinch of salt – and no added sugars either.

Give them a try and let me know what you think.

Print Recipe
5 from 3 votes

Oven Roasted Brussels Sprouts

Love restaurant-style roasted Brussels Sprouts? I’m sharing why this popular side dish might not be the best option, and how you can make a delicious, healthier version at home. 
Author: Heather Mangieri, RDN


  • 1 pound raw Brussels Sprouts
  • 1 tbsp olive oil
  • 1/8 tsp salt
  • 1/10 tsp ground pepper


  • Pre-heat oven to 400 degrees. Spray baking sheet with cooking spray.
    Clean Brussels Sprouts and cut in half. Transfer to a bowl.
    Drizzle with olive oil, tossing well to make sure oil is well distributed
    Transfer to a baking sheet, leaving space between each. Add salt and pepper.
    Bake in the oven for ~30 minutes or until golden brown and crispy.


  • Recipe Makes ~2 1/4 cups of roasted Brussels Sprouts
  • Serving Size: ¾  cup
  • Servings Per Recipe: 5
  • Nutrition Facts (per serving): 80 calories, 9 g carbohydrates, 4 g fiber, 4 g protein, 4 g fat, 0.5 g saturated fat, 90 mg sodium, 6% daily potassium, 2% daily calcium, 6% daily  iron
  • Meal Planning Servings: ½ CHO, ½ PRO, 1 FAT
DID YOU MAKE THIS RECIPE? Tag @heathermangierion Instagram and hashtag it #HeatherMangieriNutrition
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