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Maple Roasted Brussels Sprouts makes me rethink the whole Brussels Sprouts thing.
I was never a fan of the vegetable until I paired it with maple syrup.
Maple Roasted Brussels Sprouts
A delicious way to enjoy eating Brussels Sprouts
I like how easy it is to make this recipe!
Did you try my Oven Roasted Buffalo Cauliflower recipe?
That recipe is a flavorful idea for roasting up a vegetable that comes with a vegan ranch sauce.
This recipe is really about the maple syrup interacting with the Brussels Sprouts.
Do you want to learn more about the Mediterranean Diet?
Find out how to follow the Mediterranean Diet here.
This recipe is especially for anyone asking how do I roast Brussels sprouts?
Just about any vegetable can be placed on a baking sheet or baking dish and roasted in the oven.
However, making that vegetable flavorful takes a bit more work.
This recipe calls for brussels sprouts that do not have to be blanched first.
To be honest, you can use prepacked frozen Brussels sprouts in this recipe.
This recipe for roasted Brussels sprouts is meant to be an easy one.
You may be wondering are roasted Brussels sprouts food for you.
There is something to be said about being a green vegetable that Brussels sprouts has going for it.
However, there are benefits to eating Brussels sprouts too.
Are Brussels Sprouts good for you?
One cup of Brussels sprouts has just under 40 calories, is fat free, and nets out at under five carbohydrates.
Even better, Brussels sprouts are packed with Vitamin C and are a decent source for fiber.
Brussels sprouts on baking sheet
Tips for roasting Brussels sprouts.
I mentioned above that you can use Brussels sprouts that are bagged. Frozen sprouts should work fine in this recipe if they are defrosted first.
Here are some more great tips for you.
- This is one of those recipes that works best when roasted on a simple baking sheet. I like using an older baking sheet that is not lined with parchment paper for successful vegetable roasting.
- Stir or shake the roasting Brussels sprouts periodical while they bake. This will assure that they get evenly baked .
- You will know when your sprouts are done roasting when they begin to brown on the outside. They should be crisp on the outside and tender on the inside.
How to prepare the Brussels sprouts.
If you are using frozen sprouts that come in a bag, they are probably already in good shape.
However, you should have these sprouts defrosted for even roasting.
For this recipe, the Brussels sprouts should be cut in half.
Remove any outer leaves from the sprouts.
Also, cut of the brown ends if they are still attached.
I was once asked why are my roasted Brussel sprouts bitter.
Overcooking or overbaking can certainly cause Brussels sprouts to taste bitter.
However, we are adding maple syrup to these spouts which can help mask that if it happens to your sprouts.
By the way, while you are here you may also be interested in these ideas.
- Mediterranean Diet Whole Wheat Olive Oil Cake.
- Slow Cooker Vegetarian Minestrone Soup.
- Easiest Greek Salad in Vinaigrette Dressing.
- How to Make Fire Roasted Tomatoes.
- Kale and Quinoa Caesar Salad.
- Mediterranean Style Green Bean Salad.
- Classic Eggplant Caponata.
- How to Follow the Mediterranean Diet.
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Maple Roasted Brussels Sprouts
Maple Roasted Brussels Sprouts
I mentioned above that you can use frozen Brussels sprouts for this recipe.
However, you shout defrost your sprouts before adding them to the sheet pan.
Also mentioned is that this recipe works great on an unprepared baking sheet.
That baking sheet should not have parchment paper on it as this will hinder the ability to evenly brown the sprouts. I like an older rimmed baking sheet for roasting my vegetables on.
Ingredients needed to make Maple Roasted Brussels Sprouts.
- Brussels Sprouts– 18 ounces. I find that they usually come in a 12 ounce or a 6 ounce bag. This means you can use both bags for the recipe together. It is about four and a half to five cups depending on the size of the sprouts.
- Mustard- ¼ cup. You can use a simple basic yellow mustard or a more fancy mustard such as a brown mustard.
- Olive Oil– ½ cup divided.
- Seasonings as desired. This can include Italian Seasonings, Salt, and/or Pepper.
I like a Mediterranean Diet Seasoning Blend or or a Greek Seasoning Blend. - Maple Syrup– 2 tablespoons. Additional as desired.
- Balsamic Vinegar– ½ cup.
How to make Mediterranean diet Maple Roasted Brussels Sprouts.
- Start by preparing the Brussels sprouts and preheating the oven to 400. If you are using frozen sprouts that come in a bag, you should have these sprouts defrosted for even roasting. The Brussels sprouts used in this recipe should be cut in half. Remove any outer leaves from the sprout and cut of the brown ends if they are still attached.
- In a large bowl or zip top bag, toss together the Brussels sprouts with one tablespoon of olive oil and desired seasonings. Transfer this to a rimmed baking sheet and evenly spread the sprouts out with the cut side down. Bake the sprouts for 10 minutes then shake or stir them and continue to bake for another five minutes.
- Meanwhile, in a mixing bowl, whisk together the remaining ingredients.
- Remove the sprouts from the oven and transfer to a baking dish or serving bowl. Add the whisked ingredients from the last step and toss the sprouts to get them evenly covered. Season as desired.
- Serve immediately.
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Nutritional Information is only an estimate and can vary especially with ingredients that are used.
Maple Roasted Brussels Sprouts, a delicious Mediterranean diet vegetable side dish that is vegan and diet friendly.
Maple Roasted Brussels Sprouts
Maple Roasted Brussels Sprouts, a delicious Mediterranean diet vegetable side dish that is vegan and diet friendly.
Ingredients
- Brussels Sprouts– 18 ounces.
- Mustard- ¼ cup.
- Olive Oil– ½ cup divided.
- Seasonings as desired.
- Maple Syrup– 2 tablespoons.
- Balsamic Vinegar– ½ cup.
Instructions
- Start by preparing the Brussels sprouts and preheating the oven to 400. If you are using frozen sprouts that come in a bag, you should have these sprouts defrosted for even roasting. The Brussels sprouts used in this recipe should be cut in half. Remove any outer leaves from the sprout and cut of the brown ends if they are still attached.
- In a large bowl or zip top bag, toss together the Brussels sprouts with one tablespoon of olive oil and desired seasonings. Transfer this to a rimmed baking sheet and evenly spread the sprouts out with the cut side down. Bake the sprouts for 10 minutes then shake or stir them and continue to bake for another five minutes.
- Meanwhile, in a mixing bowl, whisk together the remaining ingredients.
- Remove the sprouts from the oven and transfer to a baking dish or serving bowl. Add the whisked ingredients from the last step and toss the sprouts to get them evenly covered. Season as desired.
- Serve immediately.
Notes
I mentioned that you can use frozen Brussels sprouts for this recipe.
However, you shout defrost your sprouts before adding them to the sheet pan.
Also mentioned is that this recipe works great on an unprepared baking sheet.
That baking sheet should not have parchment paper on it as this will hinder the ability to evenly brown the sprouts. I like an older rimmed baking sheet for roasting my vegetables on.
Nutrition Information:
Yield:
12Serving Size:
1Amount Per Serving: Calories: 116Total Fat: 9gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 0mgSodium: 69mgCarbohydrates: 7gFiber: 1gSugar: 4gProtein: 1g
*Please check the nutritional labels to assure that you are sticking to your diet restrictions for any substitutions used. - see post for alternatives Please see recipe post for further details on this recipe. Nutritional Information is only an estimate and can vary especially with ingredients that are used.
Maple Roasted Brussels Sprouts
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