Maple Roasted Brussels Sprouts

Introduction

Do your Brussels sprouts often turn out soggy and bitter, making everyone at the table politely decline a second helping? What if we told you that achieving perfectly tender, caramelized, and irresistibly flavorful Maple Roasted Brussels Sprouts is not only possible but incredibly easy? This recipe transforms a misunderstood vegetable into a side dish that will have even the most skeptical eaters asking for more, proving that with a little maple syrup and high heat, Brussels sprouts can be the star of your meal.

Recipe Card

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Ingredients List

• 1½ lbs fresh Brussels sprouts, trimmed and halved
• 3 tbsp olive oil, for a rich coating and crisp exterior
• 2 tbsp real maple syrup, providing a sweet, caramelizing glaze
• ½ tsp sea salt, to enhance all the natural flavors
• ¼ tsp freshly ground black pepper, for a subtle aromatic kick
• Optional: 1 tbsp balsamic glaze, drizzled after roasting for an extra layer of tangy sweetness

Sensible Alternatives:

• Olive Oil: Avocado oil or grapeseed oil work beautifully and have high smoke points, perfect for roasting.
• Maple Syrup: Honey or agave nectar can be used as a sweetener, though maple offers a unique depth of flavor.
• Balsamic Glaze: A squeeze of fresh lemon juice or a dash of apple cider vinegar can provide brightness if you prefer a less sweet tang.

Prep Time

Prep: 10 minutes | Cook: 20-25 minutes | Total: 30-35 minutes
This recipe is approximately 15% faster than methods involving pre-boiling or steaming, ensuring maximum crispness and flavor.

Preparation Steps

Step 1: Preheat Oven and Prepare Brussels Sprouts

Preheat your oven to 400°F (200°C). Trim the tough ends of the Brussels sprouts and remove any loose or discolored outer leaves. Halve each sprout through the stem; cutting them uniformly helps them cook evenly. For significantly larger sprouts, quarter them.

Step 2: Season the Brussels Sprouts

In a large bowl, combine the trimmed and halved Brussels sprouts, olive oil, maple syrup, sea salt, and black pepper. Toss vigorously until all the sprouts are thoroughly coated. A good coating ensures even caramelization and flavor distribution.

Step 3: Arrange and Roast

Spread the seasoned Brussels sprouts in a single layer on a large baking sheet. Do not overcrowd the pan, as this can lead to steaming instead of roasting. Use two baking sheets if necessary to ensure ideal spacing for crispy results. Roast for 20-25 minutes, or until tender on the inside and beautifully caramelized and slightly crispy on the outside.

Step 4: Finish and Serve

Once roasted to perfection, remove the Brussels sprouts from the oven. If desired, drizzle with balsamic glaze for an added layer of tangy sweetness. Serve immediately and enjoy the delightful balance of sweet, savory, and nutty flavors.

Nutritional Information

Per serving (approx. 1 cup): Calories: 150-180 kcal | Protein: 4-5g | Fat: 8-10g | Carbohydrates: 15-20g | Fiber: 4-5g | Sugars: 8-12g | Sodium: 200-250mg. This provides a good source of Vitamin K and C, and a decent amount of dietary fiber.

Healthy Alternatives

For those monitoring sugar intake, reduce the maple syrup to 1 tablespoon or omit it entirely and rely on the natural sweetness that emerges from roasting. To make this dish vegan, ensure your maple syrup is pure and check the balsamic glaze for any non-vegan additives. For a lower-fat option, use an air fryer and reduce the olive oil by half, though stirring frequently is key to even cooking.

Serving Suggestions

These Maple Roasted Brussels Sprouts make an exceptional side dish for a variety of meals. Serve them alongside roasted chicken, grilled salmon, or a hearty lentil loaf. For a creative presentation, pile the roasted sprouts onto a platter and sprinkle with toasted pecans or crumbled feta cheese for added texture and flavor. A visual tip: arranging them with the cut sides facing up on the baking sheet will result in more pronounced caramelization.

Common Mistakes to Avoid

• Overcrowding the Pan: This is the most common error. When Brussels sprouts are too close together, they steam instead of roast, leading to a soft, undesirable texture. Always use a large enough baking sheet, or divide the sprouts between two.
• Under-seasoning: Brussels sprouts need enough salt and fat to bring out their best flavor. Don’t be shy with the olive oil, salt, and pepper.
• Low Oven Temperature: A hot oven (400°F/200°C) is crucial for achieving that desirable caramelized, crispy exterior. Lower temperatures will result in softer, less flavorful sprouts.
• Not Trimming Properly: Neglecting to trim the woody ends or remove tough outer leaves can lead to bitter, unpleasant bites.

Storage Tips

Store leftover Maple Roasted Brussels Sprouts in an airtight container in the refrigerator for up to 3-4 days. Reheat them in a preheated oven at 350°F (175°C) for 10-15 minutes or in an air fryer at 375°F (190°C) for 5-7 minutes to help regain some crispness. Freezing is not recommended as it significantly alters the texture, making them mushy upon thawing and reheating.

Conclusion

You no longer have to fear preparing Brussels sprouts! With this Maple Roasted Brussels Sprouts recipe, you can confidently turn a humble vegetable into a flavorful, vibrant side dish that truly shines. Embrace the simple steps and the magic of high-heat roasting to discover a whole new appreciation for these nutritious greens. Get ready to impress your family and friends with a dish that is both healthy and utterly delicious.

FAQ

1. Can I use frozen Brussels sprouts for this recipe?
   While fresh is preferred for crispness, you can use frozen Brussels sprouts. Thaw them completely and pat them very dry before seasoning and roasting to minimize excess moisture.
2. How do I prevent my Brussels sprouts from becoming bitter?
   Ensuring proper caramelization through high heat and a touch of sweetness (like maple syrup) helps mitigate bitterness. Also, avoid overcooking.
3. Can I add other seasonings or spices?
   Absolutely! Garlic powder, onion powder, a pinch of red pepper flakes for heat, or fresh thyme/rosemary would all complement the maple and Brussels sprouts beautifully.
4. What kind of baking sheet is best for roasting?
   A heavy-duty metal baking sheet (like aluminum) promotes better browning and caramelization compared to glass or ceramic dishes.
5. What if I don’t have maple syrup?
   Honey or a sprinkle of brown sugar can be used as alternatives to achieve a similar sweet glaze.
6. Are Brussels sprouts good for you?
   Yes, they are packed with vitamins K and C, fiber, and antioxidants, making them a very healthy addition to your diet.
7. Can I air fry these Brussels sprouts?
   Yes, air frying works wonderfully! Follow the same seasoning steps, then air fry at 375°F (190°C) for 12-18 minutes, shaking the basket frequently until tender and crispy.

You Might Also Like

If you enjoyed the sweet and savory notes of these sprouts, you’ll love exploring other fall-inspired dishes, such as our Cozy Fall Butternut Soup, perfect for a comforting meal. For another delightful side, consider trying our Creamy Butternut Squash Pasta that offers a rich and healthy twist. And for a unique savory appetizer, these Crispy Chickpea Snacks are a fantastic option. For more delicious and healthy vegetable recipes, check out this collection of healthy vegetable dishes on Food Network that offer a wide variety of inspiration. Conversely, for a deeper dive into roasting techniques and vegetable preparation, Serious Eats provides excellent insights and recipes like their guide to perfect roasted vegetables.

Anna Reed

Food lover & recipe creator sharing simple, protein-rich recipes for busy lives.