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Smashed Brussels Sprouts

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Smashed brussels sprouts is an easy and nutritious low-carb side dish that your whole family will love! Easy to make and only minutes of prep make this a perfect side dish for quick weeknight dinners, or for entertaining alongside roasts, chicken, or fish.

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Why You’ll Love This Recipe

  • Brussels sprouts are healthy and low in carbs.
  • This recipe is super simple and easy to make but tastes like they were made by a pro.
  • Very little prep makes this recipe perfect for busy weeknights.
  • The best way to enjoy brussels sprouts thanks to the crispy golden brown achieved while roasting.

Smashed Brussels Sprouts Variations

  • Use chicken stock instead of water to boil the sprouts. Using chicken stock will add a ton of flavour to the brussels sprouts and season them perfectly thanks to the added salt.
  • Use different spices to add different flavors to smashed brussels sprouts. Try using onion powder, cajun seasoning, Italian seasoning, rosemary, or dill for an interesting flavor combination.
  • Use a different cheese. Changing the parmesan cheese for your favorite cheese is a great way to make this easy recipe your own.

Try my Brussel Sprouts with Bacon And Garlic!

What to Serve with Smashed Brussels Sprouts

Smashed brussels sprouts make an excellent low carb side dish for any of your favorite main dishes. Try this recipe with your choice of beef, chicken, steak, meatballs, pork loin, or seafood for a healthy nutrient rich meal.

Tips for Crispy Smashed Brussels Sprouts

  • Avoid overcooking the brussels sprouts while boiling to avoid mushy smashed brussels sprouts.
  • For extra crispy brussels sprouts and to avoid sticking to the pan, line the baking sheet with cooking foil.
  • Be sure to avoid over crowding the pan to let the brussels sprouts get nice and crispy.
  • Patting the boiled sprouts dry is essential to crispy smashed brussels sprouts.

How to Peel and Prep Brussels Sprouts

  • To trim and clean brussels sprouts begin by cutting off the tough stem at the base. Cut off as little as possible while making sure to remove the tough parts.
  • After the stem is removed the outer leaves should peel off easily.
  • Inspect the remaining leaves and remove any dried or bruised leaves before cooking.

Best way to Store Smashed Brussels Sprouts

Store leftover smashed brussels sprouts in an airtight container in the fridge for use within 3 days.

For longer term storage freeze cooked brussels sprouts in an airtight container for up to 3 months. Thaw in the fridge for 8 hours or overnight before reheating.

Reheat leftovers in the oven at 375°F until warmed through and crispy.

Try my Bacon Pecan Sauteed Brussel Sprouts!

Is this recipe keto?

Yes! This recipe has very few carbs and no added sugar, perfect for keto and other low carb diets.

Is this a vegan vegetable side dish?

This recipe contains cheese so it isn’t vegan unless you omit the cheese or use your favorite cheese replacement such as nutritional yeast.

Is this a good meal prep vegetable recipe?

This recipe is easy to make ahead of time but it does not stay crispy when reheating in the microwave. If you are meal prepping this recipe make sure you have an oven to reheat it in.

Why are my Brussels sprouts not crispy?

There are a number of reasons your brussels sprouts did not turn out crispy. Make sure they are patted dry after boiling, they were cooked long enough and hot enough, and that the baking pan was not overcrowded. If you still can’t get them crispy try lining the baking sheet with cooking foil before roasting.

Will the Brussels sprouts stick to the pan?

Due to the cheese it’s possible that the smashed sprouts will stick to the pan, you can solve this by lining the baking pan with cooking foil and brushing it with oil before roasting.

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Smashed Brussels Sprouts

Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45 minutes
Servings: 4
Smashed brussels sprouts are a simple and easy recipe for delicious brussels sprouts. With just 5 ingredients these golden brown brussels sprouts are healthy, low carb, and full of flavour!
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  • 1 lb Brussels sprouts
  • 1 tbsp Olive oil
  • 1 tsp Garlic powder
  • 1/3 cup Parmesan cheese, finely shredded; optional, plus more for topping if you like
  • 2 1/2 tsp Sea salt, divided into 2 tsp and 1/2 tsp
  • 1/8 tsp Cayenne pepper

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  • Preheat oven to 425°F.
  • Bring a pot of salted water to a boil and add the brussels sprouts. Cook for about 10 minutes until the brussels sprouts are bright green and fork tender. Drain over a colander and pat dry with a paper towel.
  • In a bowl add the olive oil, garlic powder, parmesan cheese, and ½ tsp of salt and combine well. Add the cooked brussels sprouts to the bowl and toss to coat.
  • Arrange the seasoned brussels sprouts in a single layer on a large baking sheet and use the bottom of a mason jar to smash each one down flat.
  • Sprinkle with additional parmesan cheese and roast in a 375°F oven for 30 minutes until the bottom of the sprouts are golden brown.


Calories: 117kcal | Carbohydrates: 12g | Protein: 6g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 7mg | Sodium: 1628mg | Potassium: 467mg | Fiber: 4g | Sugar: 3g | Vitamin A: 953IU | Vitamin C: 96mg | Calcium: 123mg | Iron: 2mg

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