These Smashed Brussels Sprouts are of course plant-based, satiating, flavorful, nutritious, and great for weight loss. Two whole cups of brussels sprouts are only 100 calories, plus this recipe is free of oil (aside from a non-stick oil spray for the pan.) Meet your new obsession!
These brussels sprouts are incredible for weight loss – here’s why:
- Low Calorie. 2 cups of brussels sprouts contain about 100 calories – I am all about nutrient dense high volume eating, and a dish like this is the perfect example of that. 2 cups of brussels sprouts is a lot of food for a small amount of calories, and it keeps you satiated. 200 calories worth of olive oil for example is only 2 tbsp, so being conscious of how caloric the foods you eat is essential in any weight loss journey.
- High in Fiber. The fiber in brussels spouts promotes a healthy digestive system and healthy gut (more helpful bacteria, less harmful bacteria.) A diet high in fiber also helps maintain weight loss as it helps keep you full longer.
Quick & Easy
I hate cooking in the kitchen all day – when I’m hungry and don’t have anything prepped, I need easy recipes like this otherwise I’ll cave and grab something processed because I’m lazy. These sprouts take 30 min max, and 20 of those minutes are spent cooking in the oven. All you need to do is boil the brussels sprouts until tender (takes just a few minutes – don’t overcook them or they lose their vitamin C), gently smash them (is that an oxymoron?), season them, then bake! I love them alone but have been enjoying them as a salad topper too – check out my Brussels Sprouts Salad recipe HERE.
Smashed Brussels Sprouts
- 2 cups brussels sprouts
- 1 - 2 tsp paprika
- sea salt & pepper
- 2 - 3 tbsp violife vegan parmesan cheese
- 1 tbsp red pepper flakes
- Preheat your oven to 425 degrees and line a baking tray with parchment paper. Use a non-stick spray on the pan (I used avocado oil.)
- Boil a pot of water and add in brussels sprouts. Cook until just fork tender, should be no more than a few minutes. Make sure not to overcook them.
- Drain your brussels sprouts then arrange on your baking tray. Use a fork to gently smash the sprouts - don't fully smash them or they will come apart.
- Add a generous amount of paprika to each sprout, then sprinkle the crushed red pepper flakes on top with sea salt and pepper. Grate the violife parmesan on next.
- Bake for 20 minutes, then serve!