Smashed&Cheesy Brussel Sprouts

Smashed & Cheesy Brussel Sprouts are a healthy twist on a traditional vegetable side dish that will make anyone fall in love. With their crispy, cheesy coating, they are incredibly versatile and you can serve them as an appetizer, snack, or paired with a protein source for a complete and nutritious meal.

I love Brussel sprouts, and for many years, I enjoyed them simply boiled with a drizzle of olive oil. Over time, I felt the need to add more flavor to this classic side dish. That’s when I started roasting them in the oven to achieve a delightful crispy texture. This recipe takes roasted Brussel sprouts to the next level by adding a layer of cheese, a hint of Italian seasoning, and a touch of chilli flakes. This twist enhances both the flavor and visual appeal, turning them into a fantastic appetizer or snack idea.

The origins of Brussels sprouts are unclear, but they were likely first cultivated around the 13th century in what is now Belgium, due to its cool climate. The vegetable then spread across northern Europe, and was brought to North America by French settlers in the 18th century. Today, Brussel sprouts have become increasingly popular because of their nutritional benefits and versatility.

You can store leftover Smashed & Cheesy Brussels Sprouts in an airtight container or plastic bag, and keep them in the fridge for up to 3–4 days. Alternatively, spread them on a baking sheet and freeze for a couple of hours. Then, transfer the sprouts into a freezer-safe bag or container and store them in the freezer for up to 3 months. When reheating from the fridge, place them in the oven at 190°C for 10–15 minutes. If they were frozen, you’ll need to reheat them for a bit longer.

Ingredients for crispy brussel sprouts

• Brussel sprouts: I normally use fresh Brussel sprouts, which I boil in hot water before smashing with a glass. Frozen ones work well too, and if you use them, you will simply need to reheat them in the microwave for a few minutes. Additionally, I like to to cut them in half to make them easier to smash. Nutritionally, Brussel sprouts are a great source of vitamin C, which boosts the immune system, and are packed with fiber to aid digestion.

• Parmesan: it provides a rich, salty flavor that complements the nutty, caramelized taste of roasted Brussel Sprouts. When melted, grated Parmesan forms a crispy coating, adding a pleasantly crunchy, golden-brown layer.

• Italian seasoning: this mix of herbs complements the richness of cheese and provides a earthy flavor. When roasted, Italian seasoning releases its fragrant oils, making the dish even more inviting. If you don’t have this blend, you can use a single ingredient like oregano, thyme, or rosemary instead.

• Chilli flakes: their heat contrasts beautifully with the richness of the cheese and the caramelized sweetness of the roasted Brussel Sprouts. Additionally, chilli flakes add a pop of color to the Smashed&Cheesy Brussel Sprouts, making the meal visually more appealing.

Find the complete recipe with measurements below.

How to prepare a vegetarian cheesy appetizer

Cook the Brussel sprouts in boiling water until tender. Line a baking pan with parchment paper and add some drops of olive oil, sprinkle some Italian seasoning, chilli flakes and grated parmesan.

Place the Brussel sprouts on top of it and smash it using the bottom of a glass. Sprinkle more grated parmesan on top and bake in the oven at 190°C for about 20 minutes until crispy.

My tips for crispy veggies

• You can use a spatula to smash the Brussel sprouts, instead of the glass, but be gentle to prevent them from falling apart.

• Other grated cheeses can work well, such as Mozzarella, cheddar or Gruyère.

• Serve these Smashed&Cheesy Brussel Sprouts with a side of marinara sauce for dipping.

Did you try this recipe? Don’t forget to share it with me tagging @nutritiouslysofia on Instagram!

Smashed&Cheesy Brussel Sprouts

Course: Sides, AppetizersCuisine: vegetarian

Servings

25

servings

Prep time

13

minutes

Cooking time

20

minutes

Ingredients

• Brussel sprouts

• Parmesan cheese (grated)

• Italian seasoning

• Olive oil

• Chilli flakes

• Salt

• Black pepper

Directions

• Cook the Brussel sprouts in boiling water until tender.
• Line a baking pan with parchment paper and add some drops of olive oil, sprinkle some Italian seasoning, chilli flakes and grated parmesan.
• Place the Brussel sprouts on top of it and smash it using the bottom of a glass. Sprinkle more grated parmesan on top and bake in the oven at 190°C for about 20 minutes until crispy

Notes

• You can use a spatula to smash the Brussel sprouts, instead of the glass, but be gentle to prevent them from falling apart.
• Other grated cheeses can work well, such as Mozzarella, cheddar or Gruyère.
• Serve these Smashed&Cheesy Brussel Sprouts with a side of marinara sauce for dipping.