Heart-Healthy Crispy Fried Brussels Sprouts
Transform your vegetable game with these **Heart-Healthy Crispy Fried Brussels Sprouts**, a lighter and nutrient-packed take on a comfort food classic. Oven-roasted to golden perfection with just a touch of extra virgin olive oil, these Brussels sprouts boast a satisfyingly crispy texture and bold seasoning made from garlic powder, smoked paprika, and a hint of lemon juice for brightness. Garnished with fresh parsley and optional chopped nuts for extra crunch, this irresistibly flavorful dish is perfect as a side or standalone healthy snack. Ready in just 30 minutes, this quick and easy recipe is packed with fiber, antioxidants, and heart-healthy fats, making it both nutritious and delicious. Whether you're planning a weekday dinner or looking for a wholesome appetizer, this low-calorie, plant-based dish is sure to please!
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Recipe Information
Ingredients
- 500 grams Brussels sprouts
- 2 tablespoons Extra virgin olive oil
- 1 tablespoon Lemon juice
- 1 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 0.5 teaspoon Smoked paprika
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Chopped fresh parsley
- 2 tablespoons Chopped nuts (optional)
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or a silicone baking mat.
Rinse and dry the Brussels sprouts. Trim the ends and any discolored outer leaves, then cut them in half.
In a large mixing bowl, combine the halved Brussels sprouts with extra virgin olive oil, lemon juice, garlic powder, onion powder, smoked paprika, salt, and black pepper. Toss until the sprouts are evenly coated.
Spread the seasoned Brussels sprouts in a single layer on the prepared baking sheet. Make sure they aren't crowded to ensure crispiness.
Roast in the preheated oven for 15-20 minutes, or until the Brussels sprouts are golden brown and crispy on the edges. Stir or shake the pan halfway through the cooking time for even browning.
Remove from the oven and transfer the Brussels sprouts to a serving bowl.
Sprinkle with fresh parsley and chopped nuts if using, then serve warm. Enjoy as a side dish or a healthy snack!
Nutrition Facts
Calories |
560 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.2 g | 46% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1285 mg | 56% | |
| Total Carbohydrate | 50.6 g | 18% | |
| Dietary Fiber | 20.6 g | 74% | |
| Total Sugars | 13.2 g | ||
| Protein | 21.7 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 202 mg | 16% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 352 mg | 7% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
