Crispy Smashed Brussels Sprouts

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Are you looking for a tasty new way to make Brussels sprouts? Crispy smashed Brussels sprouts might be just what you need. These tasty veggies are crispy on the outside and tender on the inside. They’re easy to make and full of flavor, with a mix of garlic, onion, and cheese that will make your mouth water.

You can whip up this dish in under an hour, making it great for busy weeknights or holiday meals. The recipe serves 8 people, so it’s perfect for sharing with family and friends. Give it a try and you might find your new favorite way to eat Brussels sprouts!

Exact Ingredients List

Here’s what you’ll need to make these yummy smashed Brussels sprouts:

• 2 lbs Brussels sprouts, trimmed and cleaned
• 2 tablespoons olive oil
• 2 teaspoons garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon sea salt
• 1/2 teaspoon red pepper flakes (optional)
• 1 cup shredded mozzarella
• 1/2 cup freshly grated Parmesan cheese, plus extra for garnish

You’ll also want to have these items on hand:

• A large pot for boiling
• A baking sheet
• Parchment paper
• A large bowl for the ice bath
• Paper towels for drying
• A glass or mason jar for smashing

Make sure your Brussels sprouts are fresh and bright green. Trim off any brown ends and remove any wilted outer leaves before you start cooking.

The cheese is key to getting that crispy, golden crust. If you can, use freshly grated Parmesan for the best flavor and texture.

Instructions

Preheat your oven to 425°F and line a big baking sheet with parchment paper. Get an ice bath ready in a large bowl.

Boil some salted water in a big pot. Toss in your Brussels sprouts and cook them for 8-10 minutes. They should turn bright green and get a bit soft.

Drain the sprouts fast and put them in the ice bath. Once they’re cool, drain again and dry them really well with paper towels. This step is super important for crispy sprouts!

Mix your dried sprouts in a bowl with olive oil, garlic powder, onion powder, sea salt, and red pepper flakes if you like it spicy. Spread them out on your baking sheet.

Now for the fun part! Use a glass or jar to squish each sprout flat. Don’t crowd them – work in batches if you need to.

Pop the tray in the oven for 10 minutes. Then take it out, flip the sprouts, and sprinkle cheese all over them.

Back in the oven they go for another 10-15 minutes. You want the edges nice and crispy, and the cheese all melty and a bit crisp too.

Take them out, add some extra Parmesan on top, and serve right away. Enjoy your crispy, cheesy sprouts!

Possible Substitutes List

Can’t find Brussels sprouts? Don’t worry! You have some tasty options to try instead. Here’s a list of veggies that can work well in this recipe:

• Cabbage: Cut into small squares for a similar texture
• Broccoli: Use small florets for a crunchy bite
• Cauliflower: Break into bite-sized pieces
• Baby bok choy: Halve or quarter for a unique twist

For the cheeses, you can mix things up too:

• Cheddar instead of mozzarella for a sharper flavor
• Pecorino Romano in place of Parmesan for a tangy kick
• Gruyère for a nutty taste that melts beautifully

Don’t have garlic powder? Try minced fresh garlic. No onion powder? Finely chopped shallots can work great.

Remember to adjust cooking times slightly. Cabbage might cook faster, while broccoli and cauliflower may need a bit longer. Keep an eye on your veggies as they roast to get that perfect crispy texture.

How To Make It Diabetes-Friendly

To make these crispy smashed Brussels sprouts more diabetes-friendly, you can try a few simple changes. First, cut down on the cheese. Use just 1/2 cup of mozzarella and 1/4 cup of Parmesan instead of the full amounts.

You can also swap the olive oil for a cooking spray. This cuts down on fat and calories while still helping the sprouts get crispy. Try using a low-sodium seasoning blend instead of salt to reduce sodium intake.

For extra fiber, leave the Brussels sprouts whole instead of smashing them. This keeps more of their nutrients intact. You can also add some chopped nuts like almonds or walnuts for healthy fats and extra crunch.

Here’s a quick list of diabetes-friendly swaps:

• Less cheese
• Cooking spray instead of oil
• Low-sodium seasoning
• Whole sprouts
• Added nuts

These changes lower the carb and fat content while keeping the dish tasty. You’ll still get that crispy, savory flavor you love, but in a more diabetes-friendly way.

Remember to watch your portion size too. Stick to about 1 cup of sprouts per serving to keep carbs in check. Enjoy your healthier version of this yummy side dish!

Tips, Tricks & Storing

For the crispiest smashed Brussels sprouts, make sure to dry them really well after boiling. Pat them with paper towels or a clean kitchen cloth to remove excess moisture.

Try using a meat mallet instead of a glass to smash the sprouts. It gives you more control and helps create an even thickness.

Don’t overcrowd the baking sheet. Give your sprouts plenty of space to get crispy. If needed, use two sheets and rotate them halfway through cooking.

Experiment with different cheeses. Gruyère or sharp cheddar can add exciting flavors to your dish.

To store leftovers, let them cool completely. Then place them in an airtight container in the fridge for up to 3 days. Reheat in the oven at 350°F for about 5 minutes to restore crispiness.

For a make-ahead option, boil and smash the sprouts, then store them in the fridge. When ready to serve, season and roast as directed.

Try adding bacon bits or chopped nuts for extra crunch and flavor. Sprinkle them on before the final roasting step.

A squeeze of lemon juice just before serving can brighten up the flavors and cut through the richness of the cheese.