Sautéed Brussels Sprouts with Maple and Rosemary

Say goodbye to mushy Brussels! Stove-top sautéing is the perfect way to get a caramelization that doesn't happen with braising, steaming, or microwaving. It yields exceptional results you can't get with any other method.

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 delicious potluck recipe or summer barbecue side dish.

Why you'll love this recipe

• Fast and easy – 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.

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. 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 them 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 – these are superb with juicy Smoked Pork Loin
• Chicken – serve with a Whole Roasted Chicken, wings, or with seared chicken breasts
• Turkey – accompany your holiday Roasted Turkey, or Crockpot Turkey Breast Tenders
• Beef and Lamb – this side compliments Chuck Roast Burnt Ends or Smoked Leg of Lamb
• Fish – pair with Air Fried Halibut, or Indian Spiced Salmon

How to store

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:

• Hot honey Brussels sprouts – replace the maple syrup with hot honey (I recommend ChocZero Hot Honey for a sugar-free option) for a sweet twist with a little heat.
• 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

Did you make this recipe? Let me know how you liked it by giving a star rating and leaving a comment!

📖 Recipe

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 that are made on the stove. Pan-fried Brussels sprouts are so much faster than roasting in the oven!

4.38 from 8 votes

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Prep Time: 10 minutes minutes

Cook Time: 10 minutes minutes

Total Time: 20 minutes minutes

Category: Sides

Cuisine: American

Method: Stove top

Yield: 6 servings

Diet:Gluten Free, Vegetarian

Special Diet:AIP, Keto, Low-Carb, Low-FODMAP, Paleo, Whole30

Ingredients

 

US CustomaryMetric

 

1x2x3x

• 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 sprouts, cut side down. Sauté until brown and carmelized, about 5 minutes.
• When browned, flip over and add hot water and the rosemary.  Let simmer until the water has evaporated, about 5 minutes.
• Add the butter, sugar-free maple syrup and salt to taste.  
• Toss until thoroughly coated and sauté until the syrup caramelizes just a bit. They will still be slightly 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.

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

Variations and add-ins

Consider these ideas to switch up the recipe:

• Hot honey – replace maple syrup with hot honey (I recommend ChocZero Hot Honey for a sugar-free option) for a sweet twist with a little heat.
• 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 rosemary with fresh or dried herbs such as savory, thyme or sage
• Add a hint of acidity – add a tablespoon of balsamic when you add the water 
• Add nuts – toasted pine nuts or Candied Bourbon Pecans add crunch and extra texture

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.

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