Brussels sprouts, once maligned as a dreaded vegetable, have experienced a culinary renaissance in recent years. These miniature cabbage-like vegetables are now celebrated for their versatility and nutritional benefits, making them an excellent choice for meal prep enthusiasts.
Incorporating Brussels sprouts into meal prep recipes can save time, boost nutrition, and add variety to weekly meals. From roasted side dishes to hearty salads and one-pot wonders, Brussels sprouts offer a range of possibilities for those looking to streamline their cooking routine while maintaining a healthy diet. The following recipes showcase the adaptability of this cruciferous vegetable in various meal prep scenarios.
1) Brussels Sprouts Quinoa Salad
Brussels sprouts and quinoa combine to create a nutritious and flavorful meal prep option. This salad features roasted Brussels sprouts for a rich, caramelized taste.
Quinoa serves as a protein-packed base, complementing the Brussels sprouts perfectly. The addition of dried cranberries provides a touch of sweetness and chewy texture.
For added crunch and healthy fats, chopped pecans or walnuts make an excellent inclusion. A simple citrus vinaigrette ties the ingredients together, enhancing the overall flavor profile.
This salad holds up well in the refrigerator, making it ideal for meal prepping. It can be enjoyed cold or gently reheated, maintaining its taste and texture for 3-4 days.
To prepare, roast the Brussels sprouts until tender and slightly crispy. Cook the quinoa separately and allow it to cool. Combine the roasted sprouts, quinoa, dried fruit, and nuts in a large bowl.
Drizzle the vinaigrette over the salad and toss gently to coat all ingredients evenly. Portion the salad into meal prep containers for easy grab-and-go lunches or dinners throughout the week.
2) Honey Sriracha Roasted Brussels Sprouts
This flavorful dish combines the earthy taste of Brussels sprouts with the sweet and spicy kick of honey and Sriracha. It’s an excellent choice for meal prep, offering a delicious side dish that can be easily reheated throughout the week.
To prepare, the Brussels sprouts are trimmed and halved. They’re then tossed in a mixture of olive oil, salt, and pepper. For added heat, red pepper flakes can be included.
The seasoned sprouts are arranged in a single layer on a baking sheet and roasted at 400°F (200°C) for about 35-40 minutes. During cooking, the pan should be shaken occasionally to ensure even browning.
While the sprouts roast, a sauce is prepared by combining Sriracha, honey, and lime juice. This sweet and tangy mixture is drizzled over the crispy, golden-brown Brussels sprouts after they’re removed from the oven.
The result is a perfect balance of flavors – caramelized and slightly charred sprouts with a spicy-sweet glaze. These roasted Brussels sprouts can be stored in airtight containers and enjoyed as a tasty side dish throughout the week.
3) Garlic Parmesan Brussels Sprouts
Garlic Parmesan Brussels Sprouts offer a delicious and easy meal prep option. This dish combines the earthy flavor of Brussels sprouts with the rich taste of Parmesan cheese and aromatic garlic.
To prepare, trim the Brussels sprouts and cut them in half. Toss the halved sprouts with olive oil, minced garlic, salt, and pepper in a large bowl.
Spread the seasoned Brussels sprouts on a baking sheet, cut side down. Roast in a preheated 400°F (200°C) oven for about 20 minutes.
After the initial roasting, flip the sprouts and sprinkle grated Parmesan cheese over them. Return to the oven for an additional 10-20 minutes until golden and crispy.
For added texture, some recipes incorporate breadcrumbs along with the Parmesan cheese. This creates an extra crispy exterior when roasted.
An air fryer can be used as an alternative cooking method. Air fry the Brussels sprouts at 375°F (190°C) for approximately 15 minutes, tossing halfway through.
Once cooked, these Garlic Parmesan Brussels Sprouts can be portioned into meal prep containers. They pair well with various proteins and grains for a complete meal.
4) Brussels Sprouts and Bacon Frittata
Brussels sprouts and bacon frittata is a versatile meal prep option that can be enjoyed for breakfast, lunch, or dinner. This savory dish combines the earthy flavors of Brussels sprouts with the smoky richness of bacon.
To prepare this frittata, start by cooking diced bacon in a cast-iron skillet until crisp. Remove the bacon and set it aside, leaving the rendered fat in the pan.
Next, sauté sliced Brussels sprouts and shallots in the bacon fat until tender. This step brings out the natural sweetness of the vegetables and adds depth to the dish.
In a separate bowl, whisk together eggs, milk or cream, salt, and pepper. Pour this mixture over the vegetables in the skillet and sprinkle the cooked bacon on top.
Transfer the skillet to a preheated oven and bake until the eggs are set and the top is golden brown. For added flavor and texture, consider sprinkling shredded cheese over the frittata before baking.
Once cooled, slice the frittata into portions for easy meal prep. It can be stored in the refrigerator for several days and reheated as needed.
5) Balsamic Glazed Brussels Sprouts
Balsamic glazed Brussels sprouts offer a delicious and easy meal prep option. This dish combines the nutty flavor of roasted sprouts with the sweet and tangy notes of balsamic vinegar.
To prepare, start by trimming and halving the Brussels sprouts. Toss them with olive oil, salt, and pepper before roasting in a preheated 400°F oven for 20-25 minutes.
While the sprouts cook, make the balsamic glaze. Combine balsamic vinegar and honey in a saucepan over medium-high heat. Bring to a boil, then reduce to a simmer until the mixture thickens.
Once the Brussels sprouts are tender and crispy, toss them with the balsamic glaze. For added flavor and texture, consider incorporating sliced red onions or dried cranberries.
This versatile dish works well as a standalone side or can be paired with proteins like chicken or tofu. It can be stored in the refrigerator for up to four days, making it an excellent choice for weekly meal preparation.
6) Spicy Maple Brussels Sprouts Skewers
These skewers offer a perfect balance of sweet and spicy flavors. They’re ideal for meal prep and can be enjoyed as a side dish or appetizer throughout the week.
Start by cleaning and trimming the Brussels sprouts. In a bowl, mix olive oil, maple syrup, Dijon mustard, minced garlic, cayenne pepper, salt, and black pepper to create a flavorful marinade.
Toss the Brussels sprouts in the marinade, ensuring they’re well-coated. Thread 4-5 sprouts onto each skewer, leaving space between them for even cooking.
Preheat the grill to high heat, around 425°F. Grill the skewers for 5-7 minutes, turning occasionally to achieve a nice char on all sides.
For those without a grill, these can be roasted in the oven at 400°F for about 20-25 minutes. Halfway through cooking, brush with any remaining marinade for extra flavor.
Store the cooled skewers in airtight containers in the refrigerator. They’ll keep well for up to 4 days. Reheat in the oven or microwave before serving.
7) Brussels Sprout Caesar Salad
Brussels sprout Caesar salad offers a delightful twist on the classic Caesar. This dish combines the nutty flavor of roasted Brussels sprouts with the creamy, tangy taste of Caesar dressing.
To prepare, preheat the oven to 400°F (200°C). Cut Brussels sprouts in half and toss them with olive oil, salt, and pepper. Roast for 15-20 minutes until tender and lightly browned.
While the sprouts roast, prepare the Caesar dressing. Whisk together ingredients like garlic, anchovy paste, lemon juice, Dijon mustard, and mayonnaise. Add grated Parmesan cheese for extra flavor.
Once the Brussels sprouts are cooled, toss them with the dressing. For added texture, sprinkle with croutons and extra Parmesan cheese.
This salad can be served warm or at room temperature. It’s an excellent make-ahead option for meal prep, as the flavors develop over time. Store the roasted sprouts and dressing separately until ready to serve.
For a lighter version, use shaved raw Brussels sprouts instead of roasted. Simply slice the sprouts thinly and toss with the dressing.
Benefits of Brussels Sprouts
Brussels sprouts offer a range of nutritional and health benefits. These small, cabbage-like vegetables are packed with essential nutrients and compounds that support overall wellness.
Nutritional Value
Brussels sprouts are low in calories but rich in vitamins and minerals. A half-cup serving contains only 28 calories while providing 137% of the recommended daily intake of vitamin K and 81% of vitamin C. They are also a good source of folate, manganese, and potassium.
These vegetables contain high levels of fiber, with 2 grams per half-cup serving. Fiber aids digestion and promotes feelings of fullness, which can support weight management efforts.
Brussels sprouts are rich in antioxidants, particularly kaempferol. This compound has been linked to reduced cancer cell growth and decreased inflammation in test-tube studies.
Health Advantages
Regular consumption of Brussels sprouts may contribute to various health benefits. Their high vitamin C content supports immune function and collagen production, promoting skin health and wound healing.
The fiber in Brussels sprouts can help maintain digestive health and regulate blood sugar levels. This may be particularly beneficial for individuals with diabetes or those at risk of developing the condition.
Brussels sprouts contain compounds that support heart health. Their fiber content may help lower cholesterol levels, while their potassium content can assist in regulating blood pressure.
The antioxidants in Brussels sprouts, including vitamin C and kaempferol, may help protect cells from damage caused by free radicals. This protective effect could potentially reduce the risk of certain chronic diseases.
Tips for Meal Prepping with Brussels Sprouts
Proper storage and reheating techniques are crucial for maintaining the quality and flavor of meal prepped Brussels sprouts. Mastering these methods ensures your dishes stay fresh and delicious throughout the week.
Proper Storage Techniques
Store raw Brussels sprouts in a plastic bag in the refrigerator’s crisper drawer. They can last up to a week when stored properly. For cooked sprouts, let them cool completely before transferring to airtight containers. Refrigerate for 3-4 days maximum.
Freezing is an option for longer storage. Blanch whole or halved sprouts for 3-5 minutes, then plunge into ice water. Drain thoroughly and freeze in a single layer on a baking sheet. Once frozen, transfer to freezer bags.
Label containers with the date to track freshness. For meal prep, portion Brussels sprouts into individual servings to streamline weekday meals.
Reheating and Serving Suggestions
Reheat roasted Brussels sprouts in a preheated 350°F (175°C) oven for 5-7 minutes. This method helps maintain their crispy texture. For a quicker option, microwave in 30-second intervals, stirring between each.
Pan-frying is ideal for crispy results. Heat a tablespoon of oil in a skillet over medium heat. Add the sprouts and cook for 3-4 minutes, stirring occasionally.
Serve reheated Brussels sprouts as a side dish or incorporate them into salads, grain bowls, or pasta dishes. Drizzle with balsamic glaze or sprinkle with Parmesan cheese for added flavor.
For cold dishes, Brussels sprouts can be enjoyed straight from the refrigerator in salads or as a crunchy snack.