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 Brussles 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 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.
That said, don’t stop eating Brussels Sprouts.
Please understand, I’m not telling you this 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 These Oven-Roasted Brussels Sprouts, 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 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 one tbsp of olive oil and a pinch of salt – and no added sugars either.
Give them a try and see for yourself how a little oil goes a long way. And, if you love roasted vegetables, you might also like these oven-roasted carrots or my easy recipe for oven-roasted asparagus.
Oven Roasted Brussels Sprouts
Ingredients
- 1 pound raw Brussels Sprouts
- 1 tbsp olive oil
- 1/8 tsp salt
- 1/10 tsp ground pepper
Instructions
- 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 distributedTransfer 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.
Notes
- Recipe Makes ~2 1/4 cups of roasted Brussels sprouts
- Serving Size: ~3/4 cup
- Servings Per Recipe: 3
- 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
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Hi, I’m Heather – a registered dietitian, busy mom, consultant, adventure junkie and travel addict who has mastered living healthy on the go. My blog is where I share simple recipes and healthy living tips to help and inspire others to live their best life.
This post is a game-changer, as I love restaurant-style Brussels sprouts but never imagined that they contain huge amounts of oil. Thanks to you, I will now be making the healthier version at home for guilt-free indulgence.
Thank you! I’m so glad you found it helpful.
Great. However if this makes 2 and 1/4 cups and a serving is 3/4 cup, there are 3 servings, not 5
Thank you! That was an error in the servings calculation. I appreciate you pointing that out so that I could correct it.
Love this recipe!
If I quartered the sprouts, would it cook in half the time?
Hi Esther, the cooking time will be decreased, but the time depends on the size of the sprouts. The larger the Brussels sprouts, the tougher they tend to be, so the real key is to find sprouts that are similiar in size. If you have both larger and smaller sprouts, you might want to quarter the larger ones, but only half the smaller ones. Either way, I would check the sprouts after ~15 minutes by sticking a fork in them, then ever 5 minutes after until they are done. Hope that helps.
I used salt and lemon pepper, so good!
Great recipe. I’ve been roasting Brussel sprouts for a couple of years now, and this is the simplest recipe I’ve come across to duplicate almost how I make them. I follow what you’ve written, but always add a little more salt, and some thyme, oregano, and Herbs de Provence. The results are addictive.
Thanks, Robin. I’m so glad you like it. I love the simlpicity! The addition of the extra spices sound delicious!
Thanks for your post. I am addicted to roasted Brussels Sprouts too but nay have been heavy handed in oil and salt. I will certainly cut down. I like to pull the loose leaves off of the bigger ones before roasting and roast the single leaves along with the halved sprouts. They are an immediate treat right from the oven as they as crisp as a potato crisp. Yummy!
Wow. So glad I came came across this post. Very eye opening. I’ll definitely pay more attention to the amount of oil I use.