Sautéed Brussels Sprouts with Maple and Rosemary

I never used to be a fan. These veggies have historically been too hard, too bitter, or too squishy. Not anymore - say goodbye to mushy Brussels! Stove-top sautéing in a cast iron skillet is the perfect way to make these savory sweet gems. If you don't use cast iron, your favorite skillet will work just as well.

These are a perfect side dish to complement that holiday main course, especially if your oven is being used to make a crispy Whole Roast Convection Oven Turkey. But, they're wonderful any time of year and make a wonderful potluck recipe or summer barbecue side dish.

For this recipe, pan frying is, by far, my preferred cooking method. The texture and flavor is amazing and has officially replaced roasting them in the oven. Pan roasted Brussels sprouts get a caramelization that doesn't happen with braising, steaming, or microwaving. It yields exceptional results you can't get with any other method.

Why you'll love this recipe

• Fast and easy – if you want quick Brussels sprouts and an easy Brussels sprouts recipe, this is it! These come together in minutes.
• Tender and delicious – pan-frying creates a crispy outside while keeping a tender inside in much less time than roasting
• Special diet friendly – these are a healthy keto vegetable and are a great addition to a low-FODMAP meal plan in small to moderate serving sizes

When are Brussels sprouts in season?

These days you can find them available almost all year, but the peak season is generally from September to February. That's why they're such a popular classic holiday side dish to go with a Roasted Whole Chicken, Smoked Turkey Breast or a succulent Smoked Leg of Lamb. But, I love them as a delicious side dish for any meal, during any season - not just as part of a holiday meal.

You can find fresh sprouts sold on the stem or already picked and ready to use. I've purchased them both ways, but I'm a fan of just purchasing them already trimmed off the stem. It's less work - especially when preparing holiday meals or you want an easy dinner side for quick weeknight meals.

How to select

Choosing the best sprouts is fairly simple - much easier than choosing the perfect avocado (which can be difficult). The most tender are usually 1 to 1.5 inches in diameter. Generally, the smaller the head, the sweeter the taste.

The sprouts should be firm, tightly packed and bright green. Avoid those that have shriveled or yellow leaves or black spots. They should also have a bright, fresh aroma.

How to clean Brussels sprouts and prepare for cooking

Preparation is very simple. Start by rinsing them off and then pick off any dried, withered or dirty leaves.

Then, cut off the stem end of the sprout and slice in half.

Do I need to soak Brussels sprouts before cooking?

Some folks believe that soaking Brussels sprouts in cold, salted water helps to tenderize dense sprouts and adds more flavor. This 'brining' is typically done before roasting, rather than pan-frying. In my opinion, this step isn't necessary for sautéing.

If you choose to soak them, clean and slice the heads before adding to a bowl of salted water and soak for 15-20 minutes.

Ingredients

Just a few basic ingredients are required for this recipe:

• Brussels sprouts – purchased on or off the stem
• Olive oil – a good amount for the skillet
• Butter – adds savoriness
• Hot water – for a very gentle simmer
• Maple syrup – for those following a keto lifestyle, I suggest ChocZero Sugar-free maple syrup
• Dried rosemary – adds a peppery, slightly minty flavor
• Salt – to taste

Instructions

There are just a few simple steps to create a recipe that will definitely make you want to eat your veggies:

• Clean and prepare the Brussels as described, above
• Heat the olive oil in a large skillet (I prefer cast iron)
• When hot, add the prepared sprouts, flat side down and sauté for about 5 minutes - until they get a nice caramelization
• Flip them and add the rosemary and a little hot water and simmer until it's evaporated, about 5 minutes
• When all of the water has evaporated, add the butter, maple syrup, and salt
• Toss until thoroughly coated and simmer until the syrup gets caramelized just a bit

The result is tender little heads with just a little 'chew'... Perfect! They develop a sweet, nutty (and heavenly) taste when browned and caramelized, even without the addition of maple syrup.

TIP: Cooking time may vary slightly, depending on the size of your sprouts.

Making AIP or paleo Brussels sprouts

To make a Paleo or AIP recipe, replace the butter with more olive oil and replace the sugar-free maple syrup with regular maple syrup.

Are Brussels sprouts healthy?

Yes, they are rich in nutrients and are an easy way to incorporate vegetables into your diet.

These little green gems are low in calories, low in carbs, high in fiber, and are high in vitamins such as A, C, K and folate. They're also chock full of minerals, such as manganese, and are antioxidant-rich. What I didn't know is that they are also one of the best plant sources of omega-3 fatty acids, with 135mg of ALA in each half-cup serving. Omega-3's have been shown to be beneficial in decreasing inflammation and reducing triglycerides, among other health benefits.

Are Brussels sprouts keto?

Many folks ask if they can eat these on a keto diet. Thankfully, they are low in carbs and can be enjoyed as part of a healthy keto lifestyle. According to USDA calculations, one cup of raw sprouts contains only 4.5g of net carbs.

Are Brussels sprouts low-fodmap?

Yes, they are low-FODMAP in small quantities. They can be considered low-FODMAP in servings of about 38g, which is 3-4 whole sprouts, depending on their size.

Brussels are high in fructans which can cause digestive upset. They also contain an indigestible carb called raffinose that can cause gas and bloating that may be confused with a FODMAP intolerance. Start with small portions and adjust accordingly.

What goes well with Brussels sprouts?

Meats and fish are perfect pairings. Consider serving these alongside:

• Pork – juicy skillet pork chops need a savory veggie side dish
• Chicken – a Whole Roasted Chicken, wings, or with seared chicken breasts
• Turkey – serve with your holiday Convection Oven Turkey, or anytime of year with these Air Fryer Turkey Tenderloins. Break out the slow-cooker for some Crockpot Turkey Breast Tenders, or pair with savory Smoked Turkey Thighs.
• Beef – this side compliments the savory BBQ sauce on Smoked Traeger Beef Ribs
• Fish – pair with your favorite seafood such as cod, tilapia or Indian Spiced Salmon
• Pasta – I adore serving these alongside pasta dishes like this quick and easy Tuna Pesto Pasta

How to store cooked Brussels sprouts

Store in a sealed, airtight container in the refrigerator for up to 4 days.

Variations and add-ins

Consider these ideas to switch up the recipe:

• Sautéed Brussels sprouts with bacon – cook 4 slices of bacon until crisp and cook the Brussels in the bacon drippings. Chop and add the crisp bacon at the end of cooking.
• Use different herbs – replace the rosemary with other fresh or dried herbs such as savory, thyme or sage
• Add a hint of acidity – try making Brussels sprouts with balsamic vinegar by adding a tablespoon of balsamic when you add the water
• Add nuts – toasted pine nuts or Candied Bourbon Pecans add crunch and extra texture

FAQ

More low-carb side dishes