Crispy Smashed Brussels Sprouts
Crispy Smashed Brussels Sprouts deliver caramelized edges and a tender center, brightened with a touch of lemon and heat from red pepper flakes. Pecorino Romano melts into a salty, nutty crust that pairs beautifully with the sprouts’ natural sweetness. Serve this as a crowd-pleasing side for dinner or a holiday spread when you want something simple yet full of flavor.
- Prep15 mins
- Cook40 mins
- Serves8
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Crispy Smashed Brussels Sprouts, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 64 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 8 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 72 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 35
- Heart Health
- 82
- Metabolic
- 34
- Digestive
- 22
- Inflammatory
- 34
- Performance
- 44
- General Wellness
- 1
Bring a large pot of cold water to a boil. Add Brussels sprouts and cook until they soften, 7 to 9 minutes depending on their size. Drain and transfer to an ice bath to halt the cooking.
- 2
Preheat the oven to 425 degrees F (220 degrees C).
- 3
Drain the cooled sprouts and spread them on paper towels to dry. Pat the tops dry as well.
- 4
Move the sprouts to a large baking sheet and smash them with the bottom of a Mason jar. Blot with a paper towel to absorb any extra moisture. Drizzle with olive oil and season generously with sea salt and pepper. Sprinkle pepper flakes over the top, then shake the tray slightly to distribute the oil and spices.
- 5
Bake in the preheated oven for 15 minutes. Carefully flip the sprouts and sprinkle with Pecorino Romano cheese. Return to the oven and bake until the sprouts are soft and the cheese is melted, 10 to 15 more minutes.
- 6
Remove from the oven and set the baking sheet on a wire cooling rack. Squeeze lemon over the top, then transfer the sprouts to a serving plate.
- Calories 241.57 kcal Moderate 12%
- Protein 9.84 g Moderate 20%
- Carbohydrate 9.64 g 4%
- Total Fat 17.88 g High 23%
- Saturated Fat 9.31 g High 47%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 27.79 mg Moderate 9%
- Sodium 343.33 mg Moderate 15%
- Dietary Fiber 4.54 g Moderate 16%
- Total Sugars 2.54 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 325.01 mg Good Source 25%
- Iron 1.07 mg Low Source 6%
- Potassium 428.49 mg Low Source 9%
- Vitamin A 42.59 mcg Low Source 5%
- Vitamin C 100.03 mg Good Source 111%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Milk 🥛
About This Recipe
Crispy Smashed Brussels Sprouts is made with 6 ingredients and serves 8. It takes about 55 mins and is rated easy. Key ingredients include Brussels Sprout, Extra Virgin Olive Oil, Lemon, and Red Pepper Flakes. Each serving provides about 241.57 kcal.
Recipe Questions
- What is Crispy Smashed Brussels Sprouts made of?
- The main ingredients are Brussels Sprout, Extra-Virgin Olive Oil, Lemon, Red Pepper Flakes, Romano Cheese. The full list of 6 is above.
- How long does it take to make Crispy Smashed Brussels Sprouts?
- About 55 mins in total: 15 mins to prepare and 40 mins to cook.
- How many calories are in one serving?
- One serving provides about 241.57 kcal. The full nutrition breakdown is above.
- Is Crispy Smashed Brussels Sprouts easy to make?
- This recipe is rated easy, with 6 ingredients and 6 steps.
- Is Crispy Smashed Brussels Sprouts healthy?
- Crispy Smashed Brussels Sprouts has an easyChef Pro health score of 47/100. Per serving, it provides 241.57 calories and 9.84 g of protein, or 20% of the Daily Value. It is a good source of calcium and vitamin C. Worth noting per serving: sodium at 343.33 mg (15% of the Daily Value) and saturated fat at 9.31 g (47% of the Daily Value). It contains Citrus and Milk, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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