Healthy Recipes Ingredient Vegetable Brussels Sprouts Crispy Garlic-Parmesan Smashed Brussels Sprouts 4.8 (13) 10 Reviews These crispy garlic-Parmesan smashed Brussels sprouts balance tender, sweet Brussels sprouts with a crispy Parmesan crust reminiscent of frico (the lacy, crisp cheese snack). Seek out medium-size sprouts as they provide a tender interior and ample surface area for the crispy crust. Ensuring that all the sprouts are about the same size also means they cook evenly. By Alex Loh Alex Loh Alex Loh is EatingWell's food editor. As part of the food team, she creates healthy, delicious recipes for the EatingWell audience. Alex also writes informative food and cooking articles that range from how to store ground beef to the best picks from Trader Joe's. Alex conducts product and taste tests to find the best options, from salad spinners to salsas. EatingWell's Editorial Guidelines Published on December 13, 2024 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Active Time: 15 mins Total Time: 50 mins Servings: 6 Nutrition Profile: No Added Sugar Gut Healthy Anti-Inflammatory Sesame-Free Nut-Free Soy-Free High-Fiber Egg-Free Gluten-Free Jump to Nutrition Facts Photographer: Robby Lozano, Food Stylist: Marianne Williams, Prop Stylist: Josh Hoggle Cook Mode (Keep screen awake) Ingredients 1½ pounds medium Brussels sprouts, trimmed 1 cup grated Parmigiano-Reggiano cheese 1½ teaspoons garlic powder ½ teaspoon salt Directions Preheat oven to 425°F. Bring a large pot of water to a boil over high heat. Add trimmed Brussels sprouts and cook until tender, about 10 minutes. Pour into a colander and let stand for 5 minutes. Photographer: Robby Lozano, Food Stylist: Marianne Williams, Prop Stylist: Josh Hoggle Meanwhile, line 2 large baking sheets with parchment paper. Combine 1 cup Parmigiano-Reggiano and 1½ teaspoons garlic powder in a medium bowl. Sprinkle rounded teaspoonfuls of the cheese mixture into circles 1½ inches apart on the prepared baking sheets. Photographer: Robby Lozano, Food Stylist: Marianne Williams, Prop Stylist: Josh Hoggle Place 1 Brussels sprout on each cheese mound. Smash the sprouts with the bottom of a sturdy cup or measuring cup to about ¼ inch thick. Sprinkle the sprouts with the remaining cheese mixture. Bake until the cheese on the bottom has melted and is golden brown and crispy, about 10 minutes. Carefully flip the sprouts, crispy-cheese side up, onto a serving platter. Sprinkle with ½ teaspoon salt. Photographer: Robby Lozano, Food Stylist: Marianne Williams, Prop Stylist: Josh Hoggle Recipe developed by Marianne Williams EatingWell.com, December 2024 Save Rate Print Nutrition Facts (per serving) 121 Calories 5g Fat 13g Carbs 9g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Serving Size about 7 sprouts (1 cup) Calories 121 % Daily Value * Total Carbohydrate 13g 5% Dietary Fiber 4g 16% Total Sugars 3g Added Sugars 0g 0% Protein 9g 17% Total Fat 5g 6% Saturated Fat 3g 13% Cholesterol 14mg 5% Vitamin A 87µg Vitamin C 96mg 107% Vitamin D 0µg Vitamin E 1mg 7% Folate 71µg Vitamin K 201µg Sodium 506mg 22% Calcium 191mg 15% Iron 2mg 10% Magnesium 32mg 8% Potassium 481mg 10% Zinc 1mg 11% Vitamin B12 0µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.