Fitness / May 15, 2024

Maple Roasted Brussels Sprouts

Want a syrupy sweet side? Try these addictive maple-roasted Brussels sprouts!

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When it comes to vegetables, brussels sprouts have a bad rap. In fact, some surveys suggest these bitter green sprouts are America’s most despised veggie. Brussels sprouts are so hated that some health-focused foodies may have given up on even bothering to add them to their diet.

Look, I get it; Brussels sprouts can be an acquired taste, but it’s so worth it to give these veggies another go. With high traces of nutrients like vitamin K, there’s no denying they’re awesome for your health. Plus, there are loads of ways to dress up your Brussels sprouts to make them more appetizing.

We’ve already shared ideas like Roasted Brussels Sprouts with Cranberries and Smashed Brussels Sprouts, but this new recipe may be the sweetest Brussels sprout side idea. With this maple-roasted Brussels sprouts, you’ll mellow out your sprouts’ bitter edge with a comforting maple syrup glaze.

Seriously, I’d be surprised if you weren’t on team Brussels sprouts after trying this recipe!

Are Maple Roasted Brussels Sprouts Healthy?

Brussels sprouts may get less press than their cruciferous cousins, but they are jam-packed with good-for-you vitamins, minerals, and fiber. So, there’s no question the Brussels sprouts part of this recipe is healthy — but what about the maple syrup?

While it’s true maple syrup has some vitamins and minerals, it does have a high amount of natural sugar. The sweetness in maple syrup makes everything taste DELISH, but it’s not a super choice if you’re sugar sensitive.

If you’re on a low or no-sugar diet, consider swapping out maple syrup and trying healthier alternatives like tangy apple cider vinegar or a drizzle of balsamic glaze. You could also supercharge your roasted Brussels sprouts’ flavor with spices like garlic powder, paprika, or onion powder rather than relying on sweeteners.

How to Keep Roasted Brussels Sprouts from Burning?

Burnt brussels sprouts are a bummer, but they’re a common issue people face when roasting this veggie. This problem is extra concerning when you slather maple syrup on your Brussels sprouts since the higher sugar content leads to extra caramelization and potential burning.

If you know your oven tends to run hot — or you just want to play it safe — you can dial back the temperature to 400°F for slower roasting and a lower risk of accidental burn marks. It’s also super important to set a timer to toss your Brussels sprouts halfway through cooking. Take a peek at the color of your Brussels sprouts to ensure there aren’t any warning signs of burning, and double-check every sprout is evenly spaced and well-coated in the syrupy sauce.

Speaking of syrup, some people add their maple syrup mixture at this midway point rather than at the start. Pre-roasting Brussels sprouts gives them extra time to release moisture, which might help the sugars caramelize to that delicious golden brown on the sprouts’ drier surface. Play around with the pre-roasting method to see if you notice any difference in the taste and texture of your final Brussels sprouts.

INGREDIENTS

2 lbs brussels sprouts
3 tbsp melted coconut oil or olive oil
1/2 tbsp chili flakes or cracked black pepper
1/4 cup maple syrup
1/2 tsp sea salt or kosher salt
Additional salt to taste

INSTRUCTIONS

Prep

Preheat the oven and prepare your baking sheet.

Trim

Clean and cut the brussels sprouts, making sure they’re dry for optimal roasting.

Season

Combine the sprouts with oil, spices, and maple syrup in a bowl.

Roast

Spread them on the baking sheet and roast until they’re beautifully caramelized.

Serve

Adjust the seasoning, toss, and enjoy your delicious creation.

Devour!

FAQs & Tips

How to Make Ahead and Store?

To achieve the ultimate caramelized crunch, you need to roast your maple Brussels sprouts right before serving. However, you can wash, dry, and cut your Brussels sprouts and store them in an airtight container in the fridge overnight. Whenever you’re ready to make this side, take your Brussels sprouts out, mix in the syrup and spices, and pop them in the oven on a parchment-lined pan. After your leftover maple-roasted Brussels sprouts cool, you can plop them in an airtight container and store them in the fridge for 3 – 4 days. Just be aware that when you reheat this side in the oven or an air fryer, it will have a slightly soggier texture.

Why are my Roasted Brussels Sprouts Soggy?

There are many potential reasons a batch of roasted Brussels sprouts turns out soggy, but a few major culprits include excess moisture in your veggies, overcrowding on your pan, or not the right amount of oil. It’s essential to thoroughly dry your Brussels sprouts before coating them in the maple syrup mixture, and be sure each sprout has enough “personal space” to enjoy its sauna session. To further reduce moisture, you can pre-roast your sprouts for a few minutes before adding maple syrup to help dry them out.

What are the Best Toppings for Maple Roasted Brussels Sprouts?

You can let your imagination go wild with toppings for this sticky side, but here are a few of the most popular suggestions:
– Crispy bacon bits for smoky and savory notes
– Toasted nuts like walnuts or pecans
– A glaze of balsamic vinegar
– A dash of fresh lemon zest
– Dried cranberries for a pop of sweetness

Serving Suggestions

Here’s an easy way to figure out whether maple-roasted Brussels sprouts are a good side option: Imagine dipping your main course in a drizzle of maple syrup. Does the extra sweetness from this side complement your meal, or is it sugary overkill? Typically, if you’re serving a meal that doesn’t have many naturally sweet notes, adding these maple-roasted Brussels sprouts provides a phenomenal contrast.

For example, I often serve these maple-roasted Brussels sprouts alongside my savory Air Fryer Frozen Chicken Thighs for a quick and simple weeknight meal. You could also add these addictive bite-sized Brussels sprouts to my Easy Turkey Meatloaf or Air Fryer Boneless Pork Chops. Basically, any recipe you feel leans more on the savory side is a perfect candidate for a roasted Brussels sprout side.

Maple Roasted Brussels Sprouts

Course Side Dish

Cuisine American

Prep Time 10

Cook Time 30

Total Time 40

Servings servings

Calories 247kcal

Author FoodFaithFitness

Ingredients

2 lbs brussels sprouts
3 tbsp melted coconut oil or olive oil
1/2 tbsp chili flakes or cracked black pepper
1/4 cup maple syrup
1/2 tsp sea salt or kosher salt
Additional salt to taste

Instructions

Preheat your oven to 425°F.
Line a baking sheet with parchment paper for an easy cleanup and to prevent sticking.
Trim and halve the brussels sprouts after washing, then dry them thoroughly to ensure they crisp up in the oven.
Toss the prepared brussels sprouts with oil, chili flakes or pepper, maple syrup, and salt in a large bowl.
If using foil, lightly oil the baking sheet before spreading the brussels sprouts out to prevent sticking.
Arrange the brussels sprouts on the baking sheet in a single layer.
Roast for 30 minutes, checking halfway through to prevent burning. For extra caramelization, roast for an additional 5-10 minutes.
Season with more salt if desired, toss, and serve immediately. DEVOUR!