This recipe for Easy Roasted Brussels Sprouts intensifies the natural sweetness and brings out the natural goodness of brussels sprouts.  Brussels sprouts are naturally healthy, so they can be part of a low-carb, keto, Atkins, gluten-free, THM, Paleo, or Whole-30 diet.

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The recipe for Easy Roasted Brussels Sprouts

Roasting is my favorite way to make brussels sprouts. Other preparations don’t even come close. Roasting enhances the flavor of the sprouts like no other cooking method can. In fact, many separate factors come into play when we roast them with each factor bringing out the flavor in a different way.

The Maillard reaction

Roasting causes the Maillard reaction to take place. This reaction with the heat and the amino acids in the sprouts browns the sprouts and adds savory notes.

The caramelization reaction

A second reaction, caramelization, occurs with the natural sugars in the sprouts are heated. Like the Maillard reaction, caramelization also browns the sprouts. Caramelization brings out their natural sweetness and adds butterscotch notes to the flavor. Roasting turns some of the outer leaves into crispy bits that are so tasty, they may not make it to the serving dish.  

Dehydration

As the brussels sprouts roast, some of the water in the vegetables evaporates. This removes some of the water in the sprouts making them more flavorful. Other methods, such as boiling, can add water to the vegetables, thereby diluting the flavor. 

Salting

A light sprinkle of salt prior to roasting helps pull water out of the sprouts and enhances the dehydration process. While salt is, by itself a flavor enhancer, sea salt also adds trace minerals into the mix, adding even more flavor to the mix.

After roasting, a final sprinkle of coarse finishing salt adds a touch of crunch and further enhances the flavor sprouts. I like to use a flaky sea salt, but regular sea salt or coarse kosher salt will work in a pinch.

The best oils for roasting vegetables

The oil you use to roast the sprouts will influence how they taste. I love making them with melted bacon grease or  macadamia nut oil. 

Melted bacon grease adds a touch of smokiness to the vegetables. It also adds salt, so be careful to take this into consideration when adding additional salt. 

Macadamia oil has become one of my favorite oils to use when cooking. It’s high flash point and high smoke point (about 453º F–though some sources say lower) make it perfect for the temperatures used when roasting. It also adds a slight nutty flavor that works well with brussels sprouts.

Other oils can be used in this recipe. Some that would work include avocado oil and coconut oil. You need an oil with a high smoke point for this recipe as the sprouts are roasted at 425º Fahrenheit. I also prefer oils with a low level of polyunsaturated fatty acids as these oils less prone to oxidation. 

Avocado oil would work well in this recipe as it is low in polyunsaturated fatty acids and has a very high smoke point. Unrefined avocado oil smokes at 480º Fahrenheit, while refined avocado oil also has a high smoke point at a whopping 525º Fahrenheit. 

Coconut oil could work for roasting, but I recommend using a purified version. Virgin coconut oil smokes at fairly low temperatures. Purification removes some of the compounds that cause the smoking, but is another layer of processing. Refining coconut oil takes the smoke point from 350º Fahrenheit to 450º Fahrenheit. 

Try to stay away from oils that smoke at lower temperatures. Extra virgin olive oil makes a great finishing oil, but contains a lot of compounds that are damaged at higher temperatures.

The inspiration

I have been drooling over lots of recipes for brussels sprouts on the Internet like this one from Bon Appetit. Most of these recipes have honey, syrups and vinegars added to the veggies. They look seriously amazing!

When I started working on this recipe, I initially planned to add a dressing to the roasted sprouts. I even created a recipe and made the dressing. The reality of it is that the sprouts never actually made it in the dressing. I started nibbling them straight off the baking sheet. 

I did dip one or two in the dressing and they tasted great, but I felt like the dressing almost detracted from the amazing flavors in the simply roasted brussels sprouts. The easy roasted brussels sprouts were perfect with just a sprinkle of salt–no dressing needed!

Now, don’t get me wrong. I think there’s a time an a place for a more complicated brussels sprouts recipe. Right now, I just love the flavor of the pure sprouts. Perhaps my taste buds are fatigued from all of the eating over the holidays. 

I almost wouldn’t even call this a recipe. It’s really just a simple preparation method. 

Easy Roasted Brussels Sprouts: step-by-step tutorial

How to trim brussels sprouts

Trimming brussels sprouts takes very little effort. After rinsing the sprouts, gently dry them.

Using a sharp paring knife, slice off any excess stem. Next, peel off any old tough or discolored leaves on the outside of the sprout. For this recipe, you’ll want to slice the sprouts in half length-wise.

Coat the sprouts with oil

Place the trimmed sprouts in a medium mixing bowl. Drizzle about 3 tablespoons of oil over the sprouts. Using your hands or a spoon, toss the sprouts in the oil to evenly coat them. I like using my hands for this so that I don’t damage the sprouts.

Prepare for baking

Spread the oiled sprouts on a rimmed baking sheet. Sprinkle lightly with sea salt. Remember we will be adding a bit of finishing salt later, so don’t be too heavy handed with the salt.

Roast the sprouts

Roast the sprouts at 425º Fahrenheit for about 17- 22 minutes. Turn them once during roasting. The sprouts are done when they feel tender when a fork is inserted and the outside of the sprouts is browned.

Add the final touch

Lightly sprinkle a touch of coarse salt over the sprouts to add the final touch. Place in a serving bowl and enjoy!

Annissa

Roasted Brussels Sprouts make a wonderful holiday side. If you’ve never cooked them before, this step-by-step guide will show you just how easy they are to make. 😋❤️

5 from 16 votes

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Easy Roasted Brussels Sprouts

This recipe for Easy Roasted Brussels Sprouts intensifies the natural sweetness and brings out the natural goodness of brussels sprouts.  Brussels sprouts are naturally healthy, so they can be part of a low-carb, keto, Atkins, gluten-free, THM, Paleo, or Whole-30 diet.

Course Side Dish

Cuisine American, low-carb

Prep Time 7 minutes

Cook Time 20 minutes

Total Time 27 minutes

Servings 4

Calories 137 kcal

Author Annissa Slusher

Ingredients

• 1 pound Brussels sprouts
• 3 tablespoons oil of choice (melted bacon grease, avocado oil, and macadamia nut oil work well)
• sea salt
• flaked finishing salt (regular sea salt may be used)

Instructions

1. Preheat oven to 425º Fahrenheit. Trim off any excess stem on each sprout. Next, peel off any old tough leaves on the outside of the sprout. Slice the sprouts in half length-wise.
   

2. Place the trimmed sprouts in a medium mixing bowl. Drizzle the oil over the sprouts. Mix gently so the oil coats the sprouts evenly.

3. Spread the oiled sprouts on a rimmed baking sheet. Sprinkle lightly with sea salt. Remember we will be adding a bit of finishing salt later, so don't be too heavy handed with the salt.

4. Place the sprouts in the preheated oven. Bake for 17-22 minutes, turning the sprouts once during baking. Sprouts should be golden brown and fork-tender when done.

Recipe Notes

Serving size: about 4 ounces

Net carbs per serving: 6 grams

Nutritional information was calculated using bacon grease and 1/4 teaspoon of salt. The fatty acid and sodium content will vary with oil choice and the amount of salt used.

Nutrition Facts

Easy Roasted Brussels Sprouts

Amount Per Serving (4 ounces)

Calories 137 Calories from Fat 90

% Daily Value*

Fat 10g15%

Saturated Fat 4g25%

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 4g

Cholesterol 9mg3%

Sodium 152mg7%

Potassium 441mg13%

Carbohydrates 10g3%

Fiber 4g17%

Sugar 2g2%

Protein 4g8%

Vitamin A 850%17%

Vitamin C 132%160%

Calcium 40%4%

Iron 1.4%8%

* Percent Daily Values are based on a 2000 calorie diet.