Home > Recipes > Easy Mashed and Oven Roasted Brussel Sprouts
  • Gluten Free
  • Nut Free

Easy Mashed and Oven Roasted Brussel Sprouts

Oven-roasted Brussel sprouts may not be your favorite type of cabbage, but just maybe this simple recipe could change your mind.


They can be paired with any protein and meal. If you haven’t already met this tiny looking cabbage, you should. You may not like the smell of Brussel sprouts, but ever wondered why do Brussel sprouts smell? Well, first of all, they tend to only get really stinky when overcooked. The smell is associated with glucosinolate sinigrin, an organic compound that contains sulfur.

brussels sprouts ingredients recipe olive oil, parsley, parmesan, garlic, salt, pepper, and brussels sprouts.

What Brussel Sprouts are Good For?

They are good for you, like nutritionally good. Brussels sprouts are an excellent source of vitamin A, vitamin C (way more than an orange, by the way), vitamin K, as well as beta carotene, folic acid, iron, magnesium, and fiber. They’re also high in selenium, which is associated with reduced risks of certain cancers. These hearty winter vegetables are usually in season from fall through late winter. So get these cruciferous vegetables while they last, follow this recipe, they might just be your next favorite.

ovenroastedbrusselsproutsrecipe 803x1000

More great side dishes to make:

Roasted Potatoes with Mushrooms is the perfect side dish to any meal.

This Simple & Easy Avocado Spread Appetizer with Tomato is great any time of day.


Easy Mashed and Oven Roasted Brussel Sprouts

If you haven’t already met this tiny looking cabbage, you should.
5 from 1 vote
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Course: Appetizer, Dinner, Lunch, Side Dish
Cuisine: American
Allergy: Dairy Free, Gluten Free, Nut Free, Vegan
Total Time: 1 hour
Calories: 78kcal



  • 4 cups water
  • 1 Tbsp salt
  • lb Brussels sprouts
  • 1 clove garlic, minced
  • 2 Tbsp olive oil
  • ½ tsp salt
  • ¼ tsp black pepper
  • 1 Tbsp parmesan cheese, shredded


  • Preheat oven to 425F and line a baking sheet with parchment paper.
  • In a large pot, combine 4 cup of water and 1 Tablespoon of salt with the brussel sprouts. Cook until they are bright green and very tender (about 10 minutes). Prepare an ice bath in a large bowl. When brussel sprouts are done cooking, add to ice water to cool off and then drain.
    4 cups water, 1 Tbsp salt, ⅕ lb Brussels sprouts
  • Toss blanched brussel sprouts with olive oil, garlic, salt, and pepper.
    1 clove garlic,, 2 Tbsp olive oil, ½ tsp salt, ¼ tsp black pepper
  • Spread Brussel sprouts on a baking sheet and with a jar or cup and press down to smash each Brussel sprout.
  • Sprinkle with parmesan cheese on top.
    1 Tbsp parmesan cheese,
  • Bake until the bottoms of the sprouts are crispy (about 20 minutes.)
  • Garnish with parsley and serve warm.


Calories: 78kcal | Carbohydrates: 2g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 1mg | Sodium: 2073mg | Potassium: 95mg | Fiber: 1g | Sugar: 1g | Vitamin A: 182IU | Vitamin C: 20mg | Calcium: 35mg | Iron: 1mg
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