Smashed Brussels Sprouts Are the TikTok Recipe Your Thanksgiving Table Needs
Smashed Brussels sprouts are all the rage on TikTok — plus they're a fun way to get out your holiday frustration! If you've seen them on the app but wanted an exact smashed Brussels sprouts recipe to follow, look no further. Read on to find out the best way to make these bad boys so they taste amazing and maintain the most nutrients.
Smashed Brussels Sprouts Nutrition
There's no doubt that Brussels sprouts are nutritious. One half cup of cooked Brussels sprouts provides 28 calories, 2 grams of fiber, and are an excellent sources of vitamins A and K. They're also brimming with vitamin C, folate, vitamin B6, thiamin, potassium, and manganese. Brussels sprouts are part of the cruciferous vegetable (aka cabbage) family, which has been shown to help decrease the risk of certain cancers. Other vegetables in the cabbage family include broccoli, cauliflower, and bok choy.
The Magic of Smashed Brussels Sprouts
There are a couple of variations of smashed Brussels sprouts being passed around on TikTok. One has you boiling the Brussels sprouts with water in the microwave while the other you boil and cool under water (more of a blanching technique).
Both, of course, are delicious and fun to make, but nutritionally, you want to blanch verses boil (in a pot or microwave) your Brussels sprouts in order to better maintain the nutrients. ICYDK, vitamins are destroyed with heat, and boiling will certainly destroy some of them than blanching does. Minerals also will begin leaching into the water when you boil the Brussels sprouts. The best way to maintain the nutrients is blanching. This means to quickly boil and then immediately cool (and stop the cooking) over an ice bath. (See: How to Cook Vegetables That You'll Crave)
Next, for the crucial step: shashing. By smashing the sprouts, you create more surface area that's in contact with the pan, allowing them to get extra crispy.
The recipe below uses the blanching method to make cheesy, crispy, smashed Brussels sprouts — perfect as a finger appetizer or side dish.
Cheesy Smashed Brussels Sprouts
Total time: 25 minutes
Cook time: 15 minutes
Prep time: 10 minutes
- 1 lb. Brussels sprouts, washed and trimmed
- 2 tablespoons extra-virgin olive oil
- 1/4 teaspoon Kosher salt
- 1/8 teaspoon crushed red pepper flakes
- 1/2 cup shredded part-skim mozzarella cheese
- 2 tablespoon shredded Parmesan cheese
- Fill a large bowl with ice and place in the sink.
- Fill a large pot three-quarters with water and bring to a boil over high heat. Gently drop in the Brussels sprouts and cook until just tender, about 5 minutes. Drain the Brussels sprouts and quickly put in the prepared bowl with ice. Allow the Brussels sprouts to cool for 5 minutes and transfer to a medium bowl.
- Preheat the oven to 425°F and line two baking sheets with a silicone mat or parchment paper.
- Add the olive oil, salt, and red pepper flakes to the bowl with the Brussels sprouts and toss to combine.
- In a small bowl, add the mozzarella and Parmesan cheese and toss to combine.
- Place the Brussels sprouts in a single layer on the baking sheets, leaving about 1 inch of space around each. Using the bottom of a cup or bowl, smash each sprout.
- Using clean hands, sprinkle each of the sprouts with an even amount of the cheese mixture. Place the baking sheets in the oven and cook until the Brussels sprouts are crispy and the cheese has melted, about 8 to 10 minutes. Serve warm.
Nutrition Info (per 2/3 cup serving): 129 Calories; 9g Total Fat; 3g Saturated Fat; 2g Protein; 7g Total Carbohydrates; 3g Fiber; 2g Sugars; 10mg cholesterol; 256mg sodium.