Crispy Roasted Brussels Sprouts
These oil-free roasted Brussels sprouts are a game-changer, offering a crispy, caramelized texture without the extra calories. Packed with flavor and nutrients, they’re a healthy and delicious side dish perfect for any meal. Plus, they’re easy to make and ideal for those seeking a lighter, plant-based option.
If you think you don’t like Brussels sprouts, it might be time to try them again. The key is how they are cooked, and this recipe shows the best way to cook them!
When I was growing up, the only way I ever tried Brussels sprouts was boiled, and I never cared for them. My sister felt the same way. She actually said she hated them and, truthfully, we both pretty much did.
My sister used to be known in our house as The Vegetable Hater. She went through a conversion in her forties and adopted a plant-based lifestyle. No kidding! You can read about her success in the link above. If she did it, anyone can.
Roasting brings out the best in Brussels sprouts. The high temperature gives them a crisp golden outside while keeping them tender inside. They can even be made in an air fryer, so you don’t have to heat up the kitchen.
Reasons you will love this recipe
- Guilt-Free Crispy Texture – These oil-free roasted Brussels sprouts come out crispy and flavorful, perfect for healthy snacking or side dishes.
- Low-Calorie and Heart-Healthy – Without the added oil, these sprouts are a low-calorie, heart-healthy option packed with nutrients.
- Easy to Make – Whether using an oven or air fryer, these sprouts are quick and simple to prepare with minimal ingredients.
- Versatile and Flavorful – Seasoned with your favorite spices, oil-free roasted Brussels sprouts are a delicious and versatile addition to any meal!
Tips & Suggestions
- Fresh or Frozen- I prefer fresh Brussels sprouts but frozen can also be used. Most of the time, I buy fresh healthy Brussels sprouts from the store but even frozen ones can be used here if that’s what you have on hand.
- Clean well- Always wash fresh Brussels sprouts with warm water to remove any grit and germs. I like to toss them into a colander and rinse them under warm water.
- Size matters- Baking time will vary depending on the size of the sprouts and whether you slice them in half or not.
- Make spices stick- Mist with lime juice, lemon juice, or balsamic vinegar to add to the flavor and help spices to stick.
How to make roasted Brussels sprouts
STEP #1: The first thing to do is to decide whether you want to slice the sprouts in half or roast them whole. To determine this, I always consider their size and that can vary at different times during the year.
If they are large, I will cut them in half and, if they are on the smaller side, I usually always keep them whole.
STEP #2: I like to place the sprouts on a baking sheet covered with parchment paper for oil-free baking. It also makes clean-up a breeze, because the baking sheet only needs to be wiped and put away.
Make sure that the sprouts are in a single layer and not overlapped, so they can cook well and have a chance to get nice and crispy.
Other options for cooking them are roasting in a cast iron pan or cooking them in an air fryer.
STEP #3: Next, mist the sprouts with lime juice and then sprinkle them with salt, pepper, and garlic powder. Some folks prefer to use lemon juice or balsamic vinegar. Any of these will work well.
Another great option is to drizzle them with a little maple syrup to give them a deep sweet flavor.
STEP #4: Bake at 400 for approximately 20-30 minutes, until Brussels sprouts are crisp on the outside and tender on the inside.
Air fryer method
- Season the sprouts with your favorite spices like salt, pepper, garlic powder, or smoked paprika for added flavor.
- Place the Brussels sprouts in a single layer in the air fryer basket, ensuring they aren’t overcrowded.
- Air fry for 12-15 minutes, shaking the basket halfway through for even crisping.
Whichever cooking method you use, keep an eye on them near the end of the cooking cycle to make sure they don’t burn.
*Originally published July 2015.
Frequently Asked Questions
Cutting them in half (or even quarters for larger sprouts) helps them cook more evenly and get crispier edges.
Spread them out in a single layer on the baking sheet, and avoid overcrowding. Roasting at a high temperature, like 400°F, also helps with crispiness.
Yes, but frozen Brussels sprouts may release more moisture. Roast them straight from frozen at a slightly higher temperature (425°F) and extend the cooking time by 5-10 minutes for crispy results.
If you try this recipe, please let us know how you like it by rating it and leaving a comment. We love to hear from you!
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Roasted Brussels Sprouts
Ingredients
- 1 lb fresh Brussels sprouts
- 3-4 spritz lemon or lime juice or even balsamic vinegar
- 1-2 tablespoons maple syrup optional
- salt & pepper to taste
- garlic powder to taste
Instructions
- Preheat oven to 400.
- Always wash fresh Brussels sprouts with warm water to remove any grit and germs. I like to toss them into a colander and rinse them under warm water.
- The first thing to do is to decide whether you want to slice the sprouts in half or roast them whole. To determine this, I always consider their size and that can vary at different times during the year. If they are large, I will cut them in half and, if they are on the smaller side, I usually always keep them whole.
- I usually place the sprouts on a baking sheet covered with parchment paper for oil-free baking. It also makes clean-up a breeze, because the baking sheet only needs to be wiped and put away.
- Just make sure that the sprouts are in a single layer and not overlapped, so they can cook well and have a chance to get nice and crispy.
- Next, mist the sprouts with lime juice and then sprinkle with salt, pepper, and garlic powder. Some folks prefer to use lemon juice or balsamic vinegar. Any of these will work well.
- Another great option is to drizzle them with a little maple syrup to give them a deep sweet flavor.
- Bake at 400 for approximately 20-30 minutes, until Brussels sprouts are crisp on the outside and tender on the inside.
Video
Notes
- Fresh or Frozen- I prefer fresh Brussels sprouts but frozen can also be used. Most of the time, I buy fresh healthy Brussels sprouts from the store but even frozen ones can be used here if that's what you have on hand.
- Clean well- Always wash fresh Brussels sprouts with warm water to remove any grit and germs. I like to toss them into a colander and rinse them under warm water.
- Size matters- Baking time will vary depending on the size of the sprouts and whether you slice them in half or not.
- Make spices stick- Mist with lime juice, lemon juice, or balsamic vinegar to add to the flavor and help spices to stick.
- Season the sprouts with your favorite spices like salt, pepper, garlic powder, or smoked paprika for added flavor.
- Place the Brussels sprouts in a single layer in the air fryer basket, ensuring they aren’t overcrowded.
- Air fry for 12-15 minutes, shaking the basket halfway through for even crisping.
Nutrition
Disclaimer
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
What container do you use to mist with lime juice because the lime is so acidic?
Hi Bonnie- I purchased a water bottle with a sprayer and simply removed the sprayer part to fit right on the lime juice bottles that I use. It fits perfectly, so I just spray the lime juice straight from the bottle it came in.
Love love the idea of maple syrup instead of oil. Thank you!
Hi Cassye- You’re very welcome. We had these for dinner last night with cornbread, beans, and corn. I have some new photos of this recipe coming up later today.
Perfect who has extra roasted butternut squash…and wontons in the old freezer. I did!! Going into lab, aka kitchen!
Wow this sound good. I will buy them and try it.
I mix the sprouts lightly with balsamic vinegar or glaze THEN bake/roast them. (with additional spices you mentioned, except salt. Delicious!
That sounds fabulous!
Hi.
I do not like garlic. Can you suggest another subsitute for it?
Thank!
Onion powder would work well too. Hope you enjoy!
I love your simple, delicious recipes! Thank you!
Thank you SO MUCH, Nadege! That means a whole lot to me, truly! 🙂