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Home » Sides » Sautéed Brussels Sprouts with Maple and Rosemary

Sautéed Brussels Sprouts with Maple and Rosemary

Published: Apr 14, 2022 ~ by Tracey Hatch-Rizzi
Updated: Jul 28, 2022 ~ 8 Comments

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Sautéed Brussels Sprouts with Maple and Rosemary is an easy, savory side dish that will steal the show! These are sweet, savory perfection!

Sautéed Maple Rosemary Brussels Sprouts in a cast iron skillet.
Jump ahead to:
When are Brussels sprouts in season?
How to select the best Brussels sprouts
How to prepare
Do I need to soak Brussels sprouts before cooking?
How to cook
Variations
Are sauteed Brussels sprouts good for you?
Are Brussels sprouts keto and low carb friendly?
Are Brussels sprouts low-FODMAP?
Serving suggestions
FAQ
Other recipes you might like

Confession time: I never used to be a Brussels sprouts fan. I remember having them when I was a kid (and even as an adult), where they were either hard, bitter or too squishy. I was like, “What’s the point”? Truly, they have gotten a bad rap as being bitter and gross. I don’t know if there’s a good way to boil them like so many folks used to do, but I’ll take them caramelized and crispy any day!

One day I found myself at a potluck and my friend brought these little gems roasted with garlic and parmesan that were cooked to perfection. I was hooked and have been making them in a variety of ways ever since.

I love them roasted but I think I love them even more sautéed in cast iron on the stove top. It’s much faster than roasting in the oven. And, if your oven is full, like full of turkey at Thanksgiving, this is the best, quick and easy recipe. Cooking them stove-top is certainly a win!

Stove top (pan frying) in my cast iron skillet has actually become my preferred cooking method. The texture and flavor is amazing! So amazing that it’s officially replaced roasting them in the oven.

Crispy brussels sprouts close up sprinkled with parsley and rosemary.

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. Perfect for that time of year when people are looking for a classic holiday side dish. But, I love them as a delicious side dish for any meal, during any season – not just as part of a holiday meal (think Thanksgiving side dish or Christmas dinner side!).

How to select the best Brussels sprouts

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 1-1/2 inches in diameter. The general rule is 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 smell.

How to prepare

You can find fresh sprouts sold on the stem (how fun!) or already picked and ready-to-go. I’ve purchased them both ways.

I’m a fan of just purchasing them already trimmed off the stem – it’s less cutting and work especially when preparing holiday meals or quick weeknight meals or side dishes.

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

One at a time, cut off the end of the sprout, then cut them in half.

Do I need to soak Brussels sprouts before cooking?

Soaking before cooking is totally optional. Personally, I’ve never done this and they’ve always turned out sweet and tender.

If you choose to soak them, do so before trimming or cutting them.

How to cook

Cooking requires just a few basic ingredients and some pretty straightforward recipe prep.

Sautéing in a pan brings out natural sugars – caramelization that doesn’t happen with braising, steaming, or microwaving them (think mush – gag factor there). Sautéing (especially with maple syrup) and releasing the natural sugars will reduce the bitter taste. The addition of maple syrup doesn’t hurt, either!

I start by adding the oil to a large skillet (I prefer cast iron, of course!). When the oil is hot, add the prepared sprouts, flat side down and sauté for 5-10 minutes – until they get a nice caramelization. Then flip them and add a little hot water and simmer until it’s evaporated.

At that point, add the butter, maple syrup, dried rosemary and a couple pinches of salt. Toss until thoroughly coated and syrup gets caramelized just a bit.

The result is tender little heads with just a little ‘chew’… Perfect! They develop a sweet, nutty taste when browned and caramelized, even without the addition of maple syrup. That caramelized flavor is just heavenly! Speaking of carmelized flavor, sprinkle a few Maple Bourbon Candied Pecans on top for an extra special treat.

Do note that cooking time may slightly vary depending on the size of your 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. Who can say no to that? Probably no one on earth.

Close up of Brussels sprouts in a cast Iron skillet with rosemary.

Variations

Pan fried sprouts can be seasoned in many different ways, using the same basic principles: make sure the pan is well oiled, prep them in the same way you would for this recipe and consider these few other ideas to switch it up for easy weeknight meals:

  • Sautéed with bacon – Cook 4 slices of bacon until crisp and cook the Brussels in the bacon drippings. Add the crisp bacon at the end of cooking.
  • Sautéed with herbs – Add about a tablespoon of other fresh or dried herbs at the end of cooking. I love savory, thyme and sage.
  • Pan Fried with Garlic and Parmesan – Add a teaspoon of finely chopped garlic to the pan. They’ll be crisp and caramelized – yum! Then toss a handful of parmesan over the sprouts at the end.
  • Pan Sautéed with Balsamic Vinegar – Cook as directed above, omitting the maple syrup and rosemary. Remove from heat and add one tablespoon of balsamic vinegar and toss well. Add spices and pine nuts or sliced almonds and return to low heat for about a minute, until the nuts just begin to toast.

Are sautéed Brussels sprouts good for you?

Yes, they are rich in nutrients and are and 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 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 and low carb friendly?

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 contains only 4.5g of net carbs. Happy dance!

Close up of three sautéed brussels sprouts scooped up on a wooden spoon held over the rest in a cast iron skillet.

Are Brussels sprouts low-fodmap?

Yes, they are low-FODMAP in small quantities. Monash University has found that they can be considered low-FODMAP in servings of about 38g, which is about 4 whole sprouts, depending on the size.

Definitely take note to see if the fructans cause digestive upset. However, note that they also contain a non-digestible carb called raffinose that can cause gas and bloating and can be confused with a FODMAP intolerance. Start with small portions and adjust accordingly.

Sautéed Brussels sprouts in cast iron skillet with descriptive graphic underneath.

Serving suggestions

Meats pair well with Brussels sprouts. Consider serving these alongside seared chicken breasts, juicy skillet pork chops, my Crock Pot Pulled Pork, or try with my Olive Balsamic Turkey Thighs. This side would also be amazing with my Smoked Traeger Beef Ribs.

They also pair very well with fish. Try rich, hearty options like roasted cod, striped bass, sturgeon, tilapia and salmon. Try these with my Indian Spiced Salmon for a mouthwatering meal!

FAQ

How long do Brussels sprouts last in the fridge?

If kept raw and whole, they can last about a week in the fridge – sometimes a little longer. The older they are, the stronger and more bitter they can become. It’s best to prepare them within five days of purchase.

How do you store Brussels sprouts?

When storing whole and raw, store them unwashed and dry in a covered bowl. Moisture can cause them to decay, so only wash them right before you prepare them for cooking.

If kept on the stalk they will keep for several weeks in the refrigerator or another cool place, such as the garage.

How do you know when Brussels sprouts are bad?

The best way to know is to smell them. Their smell gets stronger as they age and will smell like old cabbage. They also may be soft, wilted or squishy instead of firm to the touch.

Other recipes you might like

  • Kale BLT Salad
  • Smoked Traeger Beef Ribs
  • Herb Roasted Rutabagas
  • Spicy Marinated Olives
  • Roasted Carrots with Fenugreek

This post contains affiliate links. As an Instacart and Amazon Associate, I earn from qualifying purchases.

Close up of three sautéed brussels sprouts scooped up on a wooden spoon held over the rest in a cast iron skillet.

Sautéed Brussels Sprouts with Maple and Rosemary

Author: Tracey Hatch-Rizzi
Sautéed Brussels Sprouts with Maple and Rosemary is an easy, savory side dish that will steal the show! These are sweet, savory perfection!
4.20 from 5 votes
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Category: Sides
Cuisine: American
Method: Stove top
Yield: 6 servings
Diet:Gluten Free
Special Diet:AIP, Keto, Low-Carb, Low-FODMAP, Paleo

Ingredients
 
 

  • 1 pound Brussels sprouts
  • 2 tablespoons olive oil
  • 2 tablespoons butter
  • 2 tablespoons hot water
  • 2 tablespoons ChocZero Sugar-free maple syrup (use maple syrup of your choice)
  • 1 teaspoon dried rosemary
  • salt (to taste)

Instructions
 

  • Rinse, cut off the ends and remove any old, damaged or withered outer leaves.
  • Slice each sprout in half.
  • In a large skillet on medium heat, add olive oil.
  • When the skillet is hot, add the brussels sprouts, cut side down. Sautee until brown and carmelized, about 5 minutes.
  • When browned, flip over and add hot water.  Let simmer until the water has evaporated.
  • Add the butter, sugar-free maple syrup, rosemary and salt to taste.  
  • Toss until thoroughly coated and the syrup caramelizes just a bit. They will still be a bit firm, with just a little 'chew' to them – perfect!

Notes

Cooking times may vary depending on the size of your sprouts.  I used small to medium-sized sprouts for this recipe.

Nutritional values will vary based on what maple syrup you use, and the quantity.  I used ChocZero Sugar-Free Maple Syrup for this recipe.

Nutrition

Serving: 1 servingCalories: 106 kcalCarbohydrates: 6 gProtein: 2 gFat: 8 gCholesterol: 10 mgSodium: 101 mgFiber: 3 gSugar: 1 gNet Carbs*: 3 g

*Net carbs = carbohydrates – fiber

Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.

Keywords: brussel sprout recipe, brussels sprouts recipe, sauteed brussels sprouts
Did you make this recipe?Leave a review below, then snap a picture and tag @Rad_Foodie on Instagram so I can see it!

Filed Under: AIP, Keto, Low FODMAP, Paleo, Recipes, Sides, Vegetarian

About Tracey Hatch-Rizzi

Tracey Hatch-Rizzi, LAc, MAcOM is a licensed acupuncturist and herbalist with a strong background in science and nutrition. She has followed a ketogenic diet since 2018 and has over 10 years' experience with special diets, including the low-FODMAP diet. Tracey is dedicated to providing delicious, healthy recipes, and educational resources to help others find optimal health through informed diet and lifestyle choices.

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Reader Interactions

Comments

  1. Carol J

    November 25, 2022 at 9:16 am

    5 stars
    I just made this for our Thanksgiving dinner with family. It was the hit side dish of the night. Thanks for such a nice treat!

    Reply
    • Tracey Hatch-Rizzi

      November 25, 2022 at 10:32 am

      Hi Carol,

      You’re so welcome! I’m thrilled to hear that you and your family liked these!

      Best,
      Tracey

      Reply
  2. Marge

    November 24, 2022 at 7:47 am

    2 stars
    Recipe picture shows fresh rosemary sprigs and other herbs on brussel sprouts like thyme which does not reflect recipe ingredients. Recipe indicates use of dried rosemary. Which is it?

    Reply
    • Tracey Hatch-Rizzi

      November 25, 2022 at 10:51 am

      Hi Marge,

      The photos show a little bit of parsley on the brussels and a fresh rosemary sprig and fresh parsley used as a garnish. You can choose to add those for aesthetic purposes or serve your brussels sprouts with no garnish at all. The recipe ingredients list and the recipe both call for the use of dried rosemary as an ingredient in the dish.

      Best,
      Tracey

      Reply
  3. EmilyJ

    October 13, 2022 at 3:21 pm

    5 stars
    These are so simple and so good! I used Lakanto sugar-free syrup and these were perfect.

    Reply
    • Tracey Hatch-Rizzi

      October 14, 2022 at 10:17 am

      I’m so glad you like these! Lakanto syrup is really good!

      Take care,
      Tracey

      Reply
  4. Sarah

    March 4, 2022 at 1:36 am

    These turn out tender and flavorful – not like mom used to make. Thank you for this!

    Reply
    • Tracey

      March 6, 2022 at 2:31 am

      I totally get that! I’m so glad you liked them – they’re a big favorite in my house!

      Happy cooking,
      Tracey.

      Reply

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Nice to meet you!

Blog author.

Hey there! I’m Tracey – an acupuncturist, nutrition nerd, cat herder, outdoors enthusiast and lover of comfort food! I enjoy cooking mostly healthy keto, low-carb and low-FODMAP recipes and sharing them (okay, eating them too…)!  When I’m not making a huge mess in the kitchen, I’m exploring and enjoying the beautiful Pacific Northwest.  Learn more…

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