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Our 7 Best Brussels Sprouts Recipes

Recipe Image: Our 7 Best Brussels Sprouts Recipes

BRUSSELS SPROUTS GALORE!
Belonging to the same cruciferous vegetable family as cauliflower, cabbage, and broccoli, these little "cabbage look-alikes" are healthy and delicious! Their slightly meaty taste is perfection when combined with nearly any spice blend! Though peak flavor is from October to Spring, Brussels sprouts are available and delicious year round and are easier to prepare than you might think!

A few of these recipes use a method of cooking called "blanching". Don't let the word scare you - the process is actually quite simple. If you can boil a pot of water, you can blanch a vegetable! This process is essentially boiling vegetables for just as little as a few moments to as long as several minutes (depending on the vegetable) until they are bright in color and partially cooked through. The veggies are then transferred to an ice bath to put an immediate stop to the cooking process. The end result is vegetables that are bright, beautiful, and vibrant, but not overcooked!


Here are 7 of our favorite ways to prepare and enjoy Brussels Sprouts anytime of the year!


"OVEN ROASTED CHILI GARLIC BRUSSELS SPROUTS"

Ingredients

  • 6 oz Brussels sprouts
  • 1 Tbsp olive oil
  • 1 tsp garlic powder
  • 1 Tbsp chili powder

Instructions

  1. Preheat oven to 400° F
  2. Using food scale, weigh out 6 oz Brussels Sprouts
  3. Toss all ingredients in a bowl
  4. Pour Brussels sprouts onto a large oven safe pan; make sure they're not touching
  5. Spray with cooking spray
  6. Bake for 35 minutes

Makes 1 Serving | Serving Size: Entire Recipe | One Serving Replaces: 3/4 vegetable, 1 healthy fat
Add: 2oz more of your favorite program friendly vegetable(s) to complete your vegetable serving!


"OVEN ROASTED PARMESAN BRUSSELS SPROUTS"

Ingredients

  • 6 oz Brussels sprouts
  • 1 Tbsp Olive Oil
  • 2-3 oz Parmesan Cheese, grated*
  • 1 tsp garlic powder
  • 1 tsp Mrs. Dash Table Blend
  • 1 tsp pepper

*MRC Clients: refer to your menu for exact protein portion sizes. This recipe uses 1 serving of hard cheese

Instructions

  1. Preheat oven to 400° F
  2. Lightly spray cookie sheet with cooking spray
  3. In a bowl, combine Brussels sprouts (halved and ends trimmed) with remaining ingredients
  4. Toss together evenly coating all Brussels sprouts
  5. Spread onto cookie sheet and make sure they're not touching
  6. Cook for 35 minutes

Makes 1 Serving | Serving Size: Entire Recipe | One Serving Replaces: 3/4 vegetable, 1 healthy fat, 1 protein
Add: 2oz more of your favorite program friendly vegetable(s) to complete your vegetable serving!


"CRISPY GARLIC SAUTEED BRUSSELS SPROUTS"

Ingredients

  • 6 oz Brussels sprouts
  • 1 TBSP olive oil
  • ½ packet of Metabolic Research Center's Chicken Bouillon (High Nutrient Supplement)
  • 1 tsp Mrs. Dash Garlic and Herb
  • 3 cloves garlic, minced

Instructions

  1. Heat skillet with oil on medium-high heat.
  2. Add minced garlic and saute until crispy and brown, but not burnt.
  3. Drain garlic and oil through strainer into another container, separating the crispy garlic and garlic-infused oil.
  4. Add the oil back into the skillet on high heat.
  5. Add the Brussels sprouts and quickly saute. Toss back and forth with a spatula. The outer leaves of the Brussels sprouts should turn dark and crispy.
  6. Add the crispy garlic, Chicken Bouillon and Mrs. Dash to the pan and stir to combine.
  7. Remove from heat and serve immediately, and serve!

Makes 1 Serving | Serving Size: Entire Recipe | One Serving Replaces: 3/4 vegetable, 1 healthy fat, 1/2 High Nutrient Supplement (Clear)
Add: 2oz more of your favorite program friendly vegetable(s) to complete your vegetable serving!


"CRISPY SKILLET BRUSSELS SPROUTS WITH BACON"

Ingredients

  • 2 strips uncured bacon cut into ½ inch pieces, approximately 100 calories
  • 6 oz Brussels sprouts
  • 2 cloves of garlic, minced
  • 1 tsp olive oil
  • 2 TBSP Mrs. Dash table blend
  • 1 TBSP pepper
  • Optional: 2 TBSP low sodium chicken broth for deglazing

Instructions

  1. Rinse and then trim both ends of Brussels sprouts.
  2. Bring a pot of water to boil, add Brussels sprouts. Cook about 3-5 minutes depending on the size of the sprouts.
  3. Drain and shock by rinsing with ice cold water immediately to stop the cooking process.
  4. When cooled, cut in half lengthwise, larger ones can be quartered. Pat dry with paper towel.
  5. Heat a large pan to medium heat and add the chopped bacon, letting cook for a minute.
  6. In the same pan add the olive oil, Brussels sprouts and garlic, then turn heat up slightly and cook until they start to brown around the edges and bacon is crisp, 8 to 10 minutes.
  7. Season with Mrs. Dash and pepper
  8. Deglaze the pan with low sodium chicken broth.
  9. Remove Brussels sprouts from heat and serve.

Makes 1 Serving | Serving Size: Entire Recipe | One Serving Replaces: 3/4 vegetable, 1 healthy fat
Add: 2oz more of your favorite program friendly vegetable(s) to complete your vegetable serving!


"BRUSSELS SPROUTS SALAD"

Ingredients

  • 6 oz Brussels sprouts, shredded
  • 1 small apple, diced
  • 2-3 oz diced or shredded cheddar cheese*
  • 1/2 oz chopped pecans

*MRC Clients: refer to your menu for exact protein portion sizes. This recipe uses 1 serving of hard cheese

For the dressing:

  • 1 Tbsp dice green onions
  • 1 Tbsp dijon mustard
  • 1 packet low calorie sweetener of your choice
  • 1 Tbsp apple cider vinegar
  • 2 Tbsp of water
  • To taste: sea salt, freshly ground black pepper

Instructions

  1. Place the shredded Brussels sprouts in a bowl alone with the apples, cheese and pecans.
  2. Place the green onions, vinegar, dijon mustard, water, salt and pepper and sweetener in a jar or small bowl.
  3. Shake jar or whisk vigorously in bowl to combine.
  4. Pour the dressing over the salad. Toss to combine, and serve.

Makes 1 Serving | Serving Size: Entire Recipe | One Serving Replaces: 3/4 vegetable, 1 healthy fat, 1 carbohydrate, 1 protein
Add: 2oz more of your favorite program friendly vegetable(s) to complete your vegetable serving!


"GARLIC LEMON ROASTED BRUSSELS SPROUTS"

Ingredients

  • 6 oz Brussels sprouts
  • 1 Tbsp of olive oil
  • 2 tsp fresh lemon juice
  • 2 tsp Mrs. Dash (table blend)
  • 2 tsp pepper

Instructions

  1. Preheat oven to 400° F.
  2. Wash Brussels sprouts, remove ends and halve them lengthwise.
  3. In a bowl toss Brussels sprouts, garlic, oil and lemon juice.
  4. Spread onto a cookie sheet with a lip and season with pepper and Mrs. Dash table blend
  5. Bake for 10 minutes.
  6. Toss, and then bake for another 15 minutes.
  7. Serve and enjoy!

Makes 1 Serving | Serving Size: Entire Recipe | One Serving Replaces: 3/4 vegetable, 1 healthy fat
Add: 2oz more of your favorite program friendly vegetable(s) to complete your vegetable serving!


"SMASHED BRUSSELS SPROUTS"

Ingredients

  • 6 oz Brussels sprouts
  • 1 Tbsp olive oil
  • 2 cloves garlic, minced
  • 1 tsp thyme, chopped
  • 1 tsp each: kosher salt, black pepper
  • 1-1.5 oz grated parmesan cheese*
  • 1-1.5 oz shredded mozzarella cheese*
  • Garnish: fresh parsley, chopped

*MRC Clients: refer to your menu for exact protein portion sizes. This recipe uses 1 serving of hard cheese (split between two different cheese types)

Instructions

  1. Preheat oven to 425° F and line or spray baking pan.
  2. Prepare an ice bath in a medium bowl and bring a medium pot of water to a boil.
  3. Add Brussels to pot and cook until bright green and very tender, about 10 minutes.
  4. Remove from water and place immediately into the ice bath to cool for a couple minutes. Then drain the ice bath.
  5. Spread sprouts onto baking pan toss with olive oil, garlic, and thyme. Using the end of a small glass or mason jar, press down on the Brussels sprouts to smash them into a flat patty.
  6. Season each smashed Brussels with a dash of salt and pepper, then sprinkle with mozzarella and parmesan.
  7. Bake until the bottom sides of the sprouts are crispy and the cheese is melted and golden, about 20 minutes. Garnish with parsley and serve warm.

Makes 1 Serving | Serving Size: Entire Recipe | One Serving Replaces: 3/4 vegetable, 1 healthy fat, 1 protein
Add: 2oz more of your favorite program friendly vegetable(s) to complete your vegetable serving!

Credit to Sandy Hamilton from our MRC in Fayetteville, AR for creating these fabulous recipes!

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