FREE 5-Ingredient Recipe EBook
- These Smashed Brussels Sprouts Are My Veggie Spin On Smashed Potatoes
- Ingredients & Substitutions
- How To Make Smashed Brussels Sprouts
- My Tips For Crispy Results
- Smashed Brussels Sprouts (Crispy & Easy) Recipe card
- Flavor Variations
- Ways I Serve These
- Recipe Reviews
These Smashed Brussels Sprouts Are My Veggie Spin On Smashed Potatoes
These smashed brussels sprouts are super crispy and cheesy, and honestly, just fun to smash. I created them as a lighter spin on cheesy smashed potatoes, and while they don’t actually taste like those, here’s why they’re incredible in their own way:
- Crispy outside, tender inside – Smashing before roasting means more surface area touches the pan, so compared to classic roasted brussels sprouts , you get more of those crispy parts. A.k.a. the best parts!
- Savory, cheesy flavor – I think cheese makes any vegetable better, including earthy brussels sprouts. The inside of these is a little sweet, and the outside is salty and cheesy. Plus, the cheese itself gets browned and crisp.
- Easy and healthy – You need just 5 common ingredients, plus salt. My process for making smashed brussels sprouts is a little similar to smashing potatoes, but you get a helping of greens instead. Best of both worlds.
I’ve been making sprouts like this for years, but recently made some tweaks (mainly the timing, flipping, and amount of parmesan) to make it even better. I also put it in my Healthy Holiday Cookbook , as my whole family loves it for holidays.
Whether it’s an everyday fall weeknight or a holiday meal, I highly recommend adding this smashed brussels sprouts recipe to your menu. Make it with me!
“I never had luck with roasting the perfect brussels sprouts, until I came to your recipe! This time, I followed the instructions and cooked them stove top as you described. I loved that they turned out so crispy and so crunchy. Add a little hot sauce on mine to make it extra spicy. They were beyond delicious. Will be making them again.” –Katie
⭐⭐⭐⭐⭐
Ingredients & Substitutions
Here I explain the best ingredients for my smashed brussels sprouts recipe, what each one does, and substitution options. For measurements, see the recipe card .
- Brussels Sprouts – I recommend fresh brussels sprouts for this recipe. Although I’ve made it using frozen brussels sprouts , they turned out more mushy inside and less crispy on the outside. Look for sprouts that are similar in size for even cooking.
- Oil – I like the flavor of olive oil here, but avocado oil works, too.
- Parmesan Cheese – I started making these smashed brussels sprouts with finely shredded parmesan, but now I find that grated parm like this sticks to them better. And since it’s a fine powder, it leaves a crispier coating that reminds me of breadcrumbs! If you’re not gluten-free, feel free to toss some actual breadcrumbs into the mix with the cheese.
- Seasonings – I use sea salt for both boiling and roasting, plus garlic powder (don’t use fresh garlic cloves, they’ll burn!) and a pinch of cayenne pepper for a little kick. You can swap in black pepper for milder heat.
How To Make Smashed Brussels Sprouts
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .
- Boil the sprouts. Add them to a large pot of water with salt (I use my Dutch oven ), and boil until bright green and tender, but not fully cooked. (See my tips below.) Run cold water over the sprouts to stop the cooking process, then drain in a colander and pat dry with paper towels.
- Toss with seasonings. In a large bowl, drizzle brussels sprouts with olive oil, and sprinkle with garlic powder, parmesan, sea salt, and cayenne pepper. Toss to coat.
- Smash brussels sprouts flat. Brush a large sheet pan with more oil or spray with cooking spray. Arrange the sprouts in a single layer and smash them with the bottom of a mason jar or glass.
- Sprinkle on more parmesan. This is optional, but I always do!
- Roast until crispy. Place smashed brussels sprouts in the oven and roast until they are crispy and golden brown. Flip halfway through — I used to not, but now I find they brown more evenly if I do!
My Tips For Crispy Results
- Don’t boil the sprouts too long. You want them just soft enough to smash, but still with a little bite, otherwise the end result will turn out mushy. How long this takes can vary depending on the size of your sprouts. I check that they’re ready by inserting a sharp knife into one of the sprouts — it should go in with just a little resistance.
- Don’t rely on the color to know when you’re done boiling. The sprouts do turn bright green, but this happens before they get soft. Keep boiling until they pass my knife test (above).
- Want a shortcut? Grab steam-in-bag brussels sprouts! A reader asked me about this, so I had to try it. They work great as long as you only steam for about half the time on the bag. The entire time is too long, since we’re roasting them after!
- Make sure the sprouts are completely dry after boiling. Any lingering water can create steam and stop them from getting crispy.
- Adjust the salt to your taste. One reader told me these were too salty for her, but I’ve made them many times and think it’s just right. The parmesan is salty, so keep that in mind. If you’re concerned about it, you can add the salt last when adding the seasonings, start with less, and taste one sprout to see if you want more.
- Add the parmesan cheese after the other seasonings. I find it sticks better if I toss the sprouts with the oil and spices first. Then add the parm and toss again.
- Use either a foil-lined or unlined sheet pan. With my favorite non-stick baking sheet , I skip the foil entirely and it’s still easy to clean. Foil works, too, but sticks easily — just make sure to oil it well. Parchment paper reduces browning, so I wouldn’t recommend it.
- Make sure all your smashed brussels sprouts touch the sheet pan. If they’re too crowded or on top of each other, they’ll steam and won’t crisp up. I always start with the sprouts about 2 inches apart, since they spread after I smash them.
- Watch the oven time. How long it takes can vary depending on so many factors: the size of your sprouts, your oven, your pan, and how dark you like the sprouts. (I like mine pretty browned and extra crispy, but you can reduce the roasting time by 5-10 minutes if you like yours less dark.) Check on them to avoid burning the cheese!
- Want a similar flavor without the smashing effort? I think it’s fun, but you can try my parmesan brussels sprouts without that step.
Recipe Video
Ingredients
Tap underlined ingredients to see the ones I use.
- 1 lb Brussels sprouts ▢
- 2 tbsp Olive oil (plus more for the baking sheet, or cooking spray) ▢
- 1 tsp Garlic powder ▢
- 2 1/2 tsp Sea salt (divided into 2 tsp and 1/2 tsp) ▢
- 1/8 tsp Cayenne pepper (or more if you like heat) ▢
- 1/2 cup Parmesan cheese (divided into 5 tablespoons and 3 tablespoons; optional) ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- Preheat the oven to 425 degrees F (218 degrees C).
- Boil a large pot of boiling water with 2 teaspoons of sea salt. Carefully add the brussels sprouts, return to a boil, and boil for 8-10 minutes , until tender (soft enough to insert a knife or fork). Run the sprouts under cold water or plunge into an ice bath to prevent overcooking. Drain and pat dry with a paper towel.
- In a large bowl, toss the brussels sprouts together with the olive oil, garlic powder, remaining 1/2 teaspoon of sea salt, and cayenne pepper. Add 5 tablespoons (about 1/3 cup) of the parmesan cheese (if using) and toss again.
- Spray a large baking sheet with cooking spray or brush with oil. Arrange the sprouts in a single layer, with about 1.5-2 inches of space between them.
- Using the bottom of a glass or mason jar , push down on the sprouts to smash them flat. Sprinkle the remaining 3 tablespoons of grated parmesan cheese on top (optional).
- Roast smashed brussels sprouts for 25-30 minutes , flipping halfway through, until golden and crispy on both sides.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 cup
- Tips: Check out my recipe tips above to help you get consistent, crispy results and make smashing easier.
- Flavor variations: Check out my flavor variations for ways I’ve made these with lemon, balsamic, bacon, or honey. All so good.
- Storage: Keep leftovers in an airtight container in the refrigerator for up to 3-4 days. They do get more mushy, but I still enjoy them.
- Meal prep: You can boil the brussels sprouts, smash them, and toss them with the seasonings a day ahead. Just store them in the fridge and roast when you’re ready to eat. This tastes much better than reheating the roasted ones!
- Reheat: I like to pop the smashed brussels sprouts in my air fryer at 320 degrees F — this lower temperature with air flow is the best way to crisp them up again without burning the cheese. But you can also place them in the oven at 350 degrees F, or lightly pan fry.
- Freeze: You can freeze these, but they’ll be a lot more mushy after thawing. If you still want to, they’ll last up to 3 months in the freezer.
📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
Add Your NotesYour Notes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
Smashed Brussels Sprouts
Flavor Variations
My smashed brussels sprouts recipe has a garlic parmesan flavor, which I love most. If you want to change it up, here are a few variations I’ve made:
- Lemon – For a little zing, add a tablespoon of lemon juice or a teaspoon of lemon zest with the seasonings.
- Balsamic – Add 1-2 tablespoons of balsamic vinegar together with the oil. These are like my balsamic brussels sprouts , except smashed and made with parmesan.
- Bacon – I love brussels sprouts and bacon together! Chop up some raw bacon and toss it onto the sheet pan before roasting the smashed brussels sprouts.
- Honey – Another reader suggestion, you guys are the best! Add 1-2 tablespoons of honey (or my natural sugar-free honey ) with the seasonings for a mix of sweet and savory. I recommend roasting for a bit less time with this version, as the honey will make for faster browning.
Ways I Serve These
Serve these crispy smashed brussels sprouts with a main protein, and you’re good to go! Here are my favorite options to plate with them:
- Chicken – I like to bake chicken legs or even half a chicken together with the sprouts, or pan sear chicken breast while they’re roasting. If you add lemon juice like my variation above, my creamy lemon chicken pairs nicely.
- Beef & Pork – My smashed brussels sprouts recipe is the perfect side with NY strip , pan seared pork chops , air fryer filet mignon , or pork tenderloin . It makes my dinner feel even fancier!
- Seafood – For a lighter weeknight meal, whip up my pan seared salmon , baked cod , or shrimp scampi .
- Dipping Sauce – These are already flavorful on their own, but I’ve also enjoyed them dunked in garlicky aioli or drizzled with lemon butter sauce .
Free Printable: Low Carb & Keto Food List
- Want The Keto Cheat Sheet Printable PDF System?
- The Basic Keto Meal Formula
- Understanding Macros
- Keto Food Swaps
- Keto Food List
- Electrolyte Basics
- Keto Diet Types
- Want The Keto Cheat Sheet Printable PDF System?
- Recipe Reviews
Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.
You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System + EBooks (Only $37)
The Basic Keto Meal Formula
Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.
Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.
Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.
| Pick A Protein | Pick A Veggie | Add Fat |
|---|---|---|
| Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison | Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery | Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil |
Understanding Macros
Macros are macronutrients for short. They include fat, protein, and carbohydrates.
You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.
Carbs Are A Limit.
Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.
A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.
“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.
A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.
Protein Is A Goal.
Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].
“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.
Fat Is A Lever.
Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.
A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).
Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.
Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.
“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.
Keto Food Swaps
One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.
So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .
Keto Swaps For Breakfast
| Instead Of This… | Eat This |
|---|---|
| Pancakes | Almond flour pancakes or coconut flour pancakes |
| Oatmeal | Keto oatmeal with hemp seeds |
| Cinnamon rolls | Fathead cinnamon rolls |
| Cereal | Keto nut granola |
| Muffins | Almond flour muffins or coconut flour muffins |
| Donuts | Almond flour donuts |
| Scones | Almond flour scones |
| High-sugar smoothies | Smoothie with berries or avocado |
| Hash browns | Cauliflower hash browns |
| Breakfast casserole | Breakfast casserole with no potatoes |
| Egg whites | Whole eggs |
| Turkey bacon | Bacon |
| Waffles | Chaffles |
Keto Swaps For Bread
| Instead Of This… | Eat This |
|---|---|
| Bagels | Fathead bagels |
| English muffin | Almond flour English muffin |
| White bread | Keto white bread |
| Multigrain bread | Coconut flour bread with seeds |
| Tortillas for wraps | Coconut flour tortillas |
| Corn taco shells | Cheddar cheese taco shells |
| Burger buns | Oopsie rolls , portobello mushroom caps |
| Breadsticks | Cauliflower breadsticks |
| Biscuits | Almond flour biscuits |
| Cornbread | Almond flour cornbread |
| Croutons | Parmesan crisps |
| Rice | Cauliflower rice , konjac rice |
Keto Swaps For Meals & Side Dishes
| Instead Of This… | Eat This |
|---|---|
| Breaded wings | Crispy air fryer wings (unbreaded) |
| Low-fat meat & poultry | High-fat cuts, or cook low-fat cuts with fat |
| Mashed potatoes | Mashed cauliflower |
| Roasted potatoes | Roasted or fried radishes |
| Tacos | Taco salad |
| Pizza | Fathead crust , chicken crust , or cauliflower crust pizza |
| Lasagna | Eggplant lasagna |
| Potato salad | Cauliflower “potato” salad |
| French fries | Jicama , rutabaga , or zucchini fries |
| Tater tots | Cauliflower tots |
| Wraps | Lettuce wraps , almond flour tortillas |
| Sushi | Naruto-style or homemade rice-free sushi |
| Breaded chicken or fish | Breaded cuts with almond flour or pork rinds |
| Spaghetti | Zoodles , spaghetti squash , shirataki noodles, kelp noodles |
Keto Swaps For Snacks & Sauces
| Instead Of This… | Eat This |
|---|---|
| Nachos | Cheese crisps |
| High-sugar fruit | Berries & other keto fruits |
| Crackers | Almond flour crackers |
| Hummus | Cauliflower hummus |
| Soft pretzels | Fathead pretzels |
| Popcorn | Puffed cheese |
| Granola bars | Grain-free granola bars |
| Jam | Sugar-free berry chia jam |
| Sweet fruity yogurt | Full-fat plain Greek yogurt with berries |
| Sweet salad dressing | Ranch , blue cheese , or plain vinaigrette |
| Ketchup | Mustard and/or sugar-free ketchup |
| BBQ sauce | Sugar-free BBQ sauce |
| Sweetened peanut butter | Natural, sugar-free nut butters |
| Light mayo | Avocado oil mayo |
| Maple syrup | Sugar-free, maple flavored syrup |
| Potato chips | Zucchini chips , pepperoni chips , pork rinds |
Keto Swaps For Cooking & Baking
| Instead Of This… | Eat This |
|---|---|
| Sugar | Monk fruit or allulose |
| Powdered sugar | Powdered monk fruit or allulose |
| White flour | Almond or Coconut flour (use in tested recipes) |
| Making baked goods soft/chewy | Xanthan gum, flax seed meal, psyllium husk powder |
| Breadcrumbs | Pork rinds or almond flour |
| Margarine | Butter, coconut oil, or ghee |
| Vegetable oil | Olive or avocado oil |
| Bananas | Banana extract |
| Chocolate chips | Sugar-free chocolate chips |
| Cornstarch or flour roux | Xanthan gum or gelatin powder (used at the end) |
| Simple syrup | Dissolve monk fruit allulose blend in water over heat |
Keto Swaps For Drinks
| Instead Of This… | Eat This |
|---|---|
| Lemonade | Water with lemon |
| Soda | Flavored sparkling water |
| Milk | Almond milk, coconut milk, heavy cream |
| Latte | Butter coffee |
| Coffee creamer | Heavy cream |
| Sweet wine | Dry wine |
| Beer | Ultra light beer |
| Mixed drinks | Hard liquor with soda + lemon |
If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .
Keto Food List
When looking for a keto cheat sheet printable, the most-requested information is a keto food list.
The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!
Foods To Eat On Keto
- Leafy greens – Such as spinach, chard, and lettuce.
- Above-ground veggies – Such as peppers, zucchini, and cauliflower.
- Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
- Natural meats – Such as beef, lamb, and pork.
- Berries – Such as raspberries, blackberries, and strawberries.
- Avocados
- Unsweetened nut milks – Such as almond milk and coconut milk.
- Almond flour and coconut flour
- Eggs
- Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.
Foods To Avoid On Keto
- White flour & sugar
- Rice & grains – Such as barley, wheat, and corn.
- Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
- Cereal
- Processed food – Such as granola bars, candy
- Most fruit – Such as apples, bananas, and grapes
- Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
- Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
- Starchy veggies – Such as peas, carrots, and beets.
- Potatoes – Such as sweet potatoes and white potatoes.
That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:
Get The Keto Cheat Sheet System PDF (Only $37)
Electrolyte Basics
Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.
For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .
The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.
Here’s your keto diet cheat sheet for getting electrolytes from food:
| Sodium | Magnesium | Potassium |
|---|---|---|
| Bone broth Boullion cubes Bacon Salted nuts Pickles | Seaweed Seeds Nuts Avocado Leafy greens | Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork |
Keto Diet Types
People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.
Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.
Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!
- Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
- Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
- Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
- Low Carb – Up to 50-100g net carbs daily, less strict.
For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)
Smashed Brussels Sprouts (Crispy & Easy)
My crispy smashed brussels sprouts have a cheesy, golden outside and tender inside. An easy, healthy side dish with 5 simple ingredients!
Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/smashed-brussels-sprouts/
Ingredients
- 1 lb Brussels sprouts
- 2 tbsp Olive oil (plus more for the baking sheet, or cooking spray)
- 1 tsp Garlic powder
- 2 1/2 tsp Sea salt (divided into 2 tsp and 1/2 tsp)
- 1/8 tsp Cayenne pepper (or more if you like heat)
- 1/2 cup Parmesan cheese (divided into 5 tablespoons and 3 tablespoons; optional)
Instructions
- Preheat the oven to 425 degrees F (218 degrees C).
- Boil a large pot of boiling water with 2 teaspoons of sea salt. Carefully add the brussels sprouts, return to a boil, and boil for 8-10 minutes , until tender (soft enough to insert a knife or fork). Run the sprouts under cold water or plunge into an ice bath to prevent overcooking. Drain and pat dry with a paper towel.
- In a large bowl, toss the brussels sprouts together with the olive oil, garlic powder, remaining 1/2 teaspoon of sea salt, and cayenne pepper. Add 5 tablespoons (about 1/3 cup) of the parmesan cheese (if using) and toss again.
- Spray a large baking sheet with cooking spray or brush with oil. Arrange the sprouts in a single layer, with about 1.5-2 inches of space between them.
- Using the bottom of a glass or mason jar , push down on the sprouts to smash them flat. Sprinkle the remaining 3 tablespoons of grated parmesan cheese on top (optional).
- Roast smashed brussels sprouts for 25-30 minutes , flipping halfway through, until golden and crispy on both sides.
Maya’s Recipe Notes
Serving size: 1 cup
- Tips: Check out my recipe tips above to help you get consistent, crispy results and make smashing easier.
- Flavor variations: Check out my flavor variations for ways I’ve made these with lemon, balsamic, bacon, or honey. All so good.
- Storage: Keep leftovers in an airtight container in the refrigerator for up to 3-4 days. They do get more mushy, but I still enjoy them.
- Meal prep: You can boil the brussels sprouts, smash them, and toss them with the seasonings a day ahead. Just store them in the fridge and roast when you’re ready to eat. This tastes much better than reheating the roasted ones!
- Reheat: I like to pop the smashed brussels sprouts in my air fryer at 320 degrees F – this lower temperature with air flow is the best way to crisp them up again without burning the cheese. But you can also place them in the oven at 350 degrees F, or lightly pan fry.
- Freeze: You can freeze these, but they’ll be a lot more mushy after thawing. If you still want to, they’ll last up to 3 months in the freezer.
📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)
FREE 5-Ingredient Recipe EBook
- These Smashed Brussels Sprouts Are My Veggie Spin On Smashed Potatoes
- Ingredients & Substitutions
- How To Make Smashed Brussels Sprouts
- My Tips For Crispy Results
- Smashed Brussels Sprouts (Crispy & Easy) Recipe card
- Flavor Variations
- Ways I Serve These
- Recipe Reviews
These Smashed Brussels Sprouts Are My Veggie Spin On Smashed Potatoes
These smashed brussels sprouts are super crispy and cheesy, and honestly, just fun to smash. I created them as a lighter spin on cheesy smashed potatoes, and while they don’t actually taste like those, here’s why they’re incredible in their own way:
- Crispy outside, tender inside – Smashing before roasting means more surface area touches the pan, so compared to classic roasted brussels sprouts , you get more of those crispy parts. A.k.a. the best parts!
- Savory, cheesy flavor – I think cheese makes any vegetable better, including earthy brussels sprouts. The inside of these is a little sweet, and the outside is salty and cheesy. Plus, the cheese itself gets browned and crisp.
- Easy and healthy – You need just 5 common ingredients, plus salt. My process for making smashed brussels sprouts is a little similar to smashing potatoes, but you get a helping of greens instead. Best of both worlds.
I’ve been making sprouts like this for years, but recently made some tweaks (mainly the timing, flipping, and amount of parmesan) to make it even better. I also put it in my Healthy Holiday Cookbook , as my whole family loves it for holidays.
Whether it’s an everyday fall weeknight or a holiday meal, I highly recommend adding this smashed brussels sprouts recipe to your menu. Make it with me!
“I never had luck with roasting the perfect brussels sprouts, until I came to your recipe! This time, I followed the instructions and cooked them stove top as you described. I loved that they turned out so crispy and so crunchy. Add a little hot sauce on mine to make it extra spicy. They were beyond delicious. Will be making them again.” –Katie
⭐⭐⭐⭐⭐
Ingredients & Substitutions
Here I explain the best ingredients for my smashed brussels sprouts recipe, what each one does, and substitution options. For measurements, see the recipe card .
- Brussels Sprouts – I recommend fresh brussels sprouts for this recipe. Although I’ve made it using frozen brussels sprouts , they turned out more mushy inside and less crispy on the outside. Look for sprouts that are similar in size for even cooking.
- Oil – I like the flavor of olive oil here, but avocado oil works, too.
- Parmesan Cheese – I started making these smashed brussels sprouts with finely shredded parmesan, but now I find that grated parm like this sticks to them better. And since it’s a fine powder, it leaves a crispier coating that reminds me of breadcrumbs! If you’re not gluten-free, feel free to toss some actual breadcrumbs into the mix with the cheese.
- Seasonings – I use sea salt for both boiling and roasting, plus garlic powder (don’t use fresh garlic cloves, they’ll burn!) and a pinch of cayenne pepper for a little kick. You can swap in black pepper for milder heat.
How To Make Smashed Brussels Sprouts
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .
- Boil the sprouts. Add them to a large pot of water with salt (I use my Dutch oven ), and boil until bright green and tender, but not fully cooked. (See my tips below.) Run cold water over the sprouts to stop the cooking process, then drain in a colander and pat dry with paper towels.
- Toss with seasonings. In a large bowl, drizzle brussels sprouts with olive oil, and sprinkle with garlic powder, parmesan, sea salt, and cayenne pepper. Toss to coat.
- Smash brussels sprouts flat. Brush a large sheet pan with more oil or spray with cooking spray. Arrange the sprouts in a single layer and smash them with the bottom of a mason jar or glass.
- Sprinkle on more parmesan. This is optional, but I always do!
- Roast until crispy. Place smashed brussels sprouts in the oven and roast until they are crispy and golden brown. Flip halfway through — I used to not, but now I find they brown more evenly if I do!
My Tips For Crispy Results
- Don’t boil the sprouts too long. You want them just soft enough to smash, but still with a little bite, otherwise the end result will turn out mushy. How long this takes can vary depending on the size of your sprouts. I check that they’re ready by inserting a sharp knife into one of the sprouts — it should go in with just a little resistance.
- Don’t rely on the color to know when you’re done boiling. The sprouts do turn bright green, but this happens before they get soft. Keep boiling until they pass my knife test (above).
- Want a shortcut? Grab steam-in-bag brussels sprouts! A reader asked me about this, so I had to try it. They work great as long as you only steam for about half the time on the bag. The entire time is too long, since we’re roasting them after!
- Make sure the sprouts are completely dry after boiling. Any lingering water can create steam and stop them from getting crispy.
- Adjust the salt to your taste. One reader told me these were too salty for her, but I’ve made them many times and think it’s just right. The parmesan is salty, so keep that in mind. If you’re concerned about it, you can add the salt last when adding the seasonings, start with less, and taste one sprout to see if you want more.
- Add the parmesan cheese after the other seasonings. I find it sticks better if I toss the sprouts with the oil and spices first. Then add the parm and toss again.
- Use either a foil-lined or unlined sheet pan. With my favorite non-stick baking sheet , I skip the foil entirely and it’s still easy to clean. Foil works, too, but sticks easily — just make sure to oil it well. Parchment paper reduces browning, so I wouldn’t recommend it.
- Make sure all your smashed brussels sprouts touch the sheet pan. If they’re too crowded or on top of each other, they’ll steam and won’t crisp up. I always start with the sprouts about 2 inches apart, since they spread after I smash them.
- Watch the oven time. How long it takes can vary depending on so many factors: the size of your sprouts, your oven, your pan, and how dark you like the sprouts. (I like mine pretty browned and extra crispy, but you can reduce the roasting time by 5-10 minutes if you like yours less dark.) Check on them to avoid burning the cheese!
- Want a similar flavor without the smashing effort? I think it’s fun, but you can try my parmesan brussels sprouts without that step.
Recipe Video
Ingredients
Tap underlined ingredients to see the ones I use.
- 1 lb Brussels sprouts ▢
- 2 tbsp Olive oil (plus more for the baking sheet, or cooking spray) ▢
- 1 tsp Garlic powder ▢
- 2 1/2 tsp Sea salt (divided into 2 tsp and 1/2 tsp) ▢
- 1/8 tsp Cayenne pepper (or more if you like heat) ▢
- 1/2 cup Parmesan cheese (divided into 5 tablespoons and 3 tablespoons; optional) ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- Preheat the oven to 425 degrees F (218 degrees C).
- Boil a large pot of boiling water with 2 teaspoons of sea salt. Carefully add the brussels sprouts, return to a boil, and boil for 8-10 minutes , until tender (soft enough to insert a knife or fork). Run the sprouts under cold water or plunge into an ice bath to prevent overcooking. Drain and pat dry with a paper towel.
- In a large bowl, toss the brussels sprouts together with the olive oil, garlic powder, remaining 1/2 teaspoon of sea salt, and cayenne pepper. Add 5 tablespoons (about 1/3 cup) of the parmesan cheese (if using) and toss again.
- Spray a large baking sheet with cooking spray or brush with oil. Arrange the sprouts in a single layer, with about 1.5-2 inches of space between them.
- Using the bottom of a glass or mason jar , push down on the sprouts to smash them flat. Sprinkle the remaining 3 tablespoons of grated parmesan cheese on top (optional).
- Roast smashed brussels sprouts for 25-30 minutes , flipping halfway through, until golden and crispy on both sides.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 cup
- Tips: Check out my recipe tips above to help you get consistent, crispy results and make smashing easier.
- Flavor variations: Check out my flavor variations for ways I’ve made these with lemon, balsamic, bacon, or honey. All so good.
- Storage: Keep leftovers in an airtight container in the refrigerator for up to 3-4 days. They do get more mushy, but I still enjoy them.
- Meal prep: You can boil the brussels sprouts, smash them, and toss them with the seasonings a day ahead. Just store them in the fridge and roast when you’re ready to eat. This tastes much better than reheating the roasted ones!
- Reheat: I like to pop the smashed brussels sprouts in my air fryer at 320 degrees F — this lower temperature with air flow is the best way to crisp them up again without burning the cheese. But you can also place them in the oven at 350 degrees F, or lightly pan fry.
- Freeze: You can freeze these, but they’ll be a lot more mushy after thawing. If you still want to, they’ll last up to 3 months in the freezer.
📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
Add Your NotesYour Notes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
Smashed Brussels Sprouts
Flavor Variations
My smashed brussels sprouts recipe has a garlic parmesan flavor, which I love most. If you want to change it up, here are a few variations I’ve made:
- Lemon – For a little zing, add a tablespoon of lemon juice or a teaspoon of lemon zest with the seasonings.
- Balsamic – Add 1-2 tablespoons of balsamic vinegar together with the oil. These are like my balsamic brussels sprouts , except smashed and made with parmesan.
- Bacon – I love brussels sprouts and bacon together! Chop up some raw bacon and toss it onto the sheet pan before roasting the smashed brussels sprouts.
- Honey – Another reader suggestion, you guys are the best! Add 1-2 tablespoons of honey (or my natural sugar-free honey ) with the seasonings for a mix of sweet and savory. I recommend roasting for a bit less time with this version, as the honey will make for faster browning.
Ways I Serve These
Serve these crispy smashed brussels sprouts with a main protein, and you’re good to go! Here are my favorite options to plate with them:
- Chicken – I like to bake chicken legs or even half a chicken together with the sprouts, or pan sear chicken breast while they’re roasting. If you add lemon juice like my variation above, my creamy lemon chicken pairs nicely.
- Beef & Pork – My smashed brussels sprouts recipe is the perfect side with NY strip , pan seared pork chops , air fryer filet mignon , or pork tenderloin . It makes my dinner feel even fancier!
- Seafood – For a lighter weeknight meal, whip up my pan seared salmon , baked cod , or shrimp scampi .
- Dipping Sauce – These are already flavorful on their own, but I’ve also enjoyed them dunked in garlicky aioli or drizzled with lemon butter sauce .
