RecipeSmashed Parmesan Brussels Sprouts

Nutrition Facts
Amount per Serving
  • Calories: 60
  • Protein: 6 g
  • Total Fat: 1 g
    • Unsaturated Fat: 0 g
    • Saturated Fat: 1 g
  • Cholesterol: 5 mg
  • Total Carbohydrate: 11 g
  • Dietary Fiber: 4 g
  • Total Sugar: 3 g
    • Natural Sugar: 3 g
    • Added Sugar: 0 g
  • Sodium: 220 mg
Take Note

My initial thought after whipping up this recipe for the first time: Why haven’t I been making these for years?! The Brussels sprouts are crispy on the outside and melt-in-your mouth soft on the inside. My second thought: This recipe is a perfect example of “don’t judge a book by its cover,” lol. While these may not be lookers, they are incredibly delish. You can serve them in place of potatoes—they’re just as creamy, hearty and flavorful. Seriously, this recipe may just be the way to transform sprout phobes to fans.


  • Prep time
  • Total Time
This recipe makes 4 servings
  • • 1 pound large Brussels sprouts, cleaned and trimmed*
  • • ½ teaspoon kosher salt
  • • ¼ teaspoon garlic powder
  • • ¼ teaspoon black pepper
  • • 2 to 4 tablespoons grated Parmesan cheese

*Be sure to slice off the tough root at the bottom of each sprout to allow for easy flattening.


Preheat oven to 425˚. Mist a large baking sheet with nonstick olive oil spray.

Place Brussels sprouts in a large microwave-safe bowl with a splash of water (about 4 tablespoons), cover with a paper towel and microwave for 6 minutes. You need to ensure the sprouts are very soft and squishy; if they’re still too firm, microwave for a few additional minutes. Drain off all water and pat dry with a towel. The drier you can get them the better.

Lay Brussels on prepared baking sheet, spread out in a single layer. Using the bottom of a wide, flat-bottomed mug (or using both palms, one on top of the other), “smash” each of them so they’re spread in a flat circle. Then, working with 1 sprout at time, wrap each in a layer of paper towels and press between both hands to make them even flatter as you remove the excess moisture. Place them back on the backing sheet, generously mist tops with olive oil spray and sprinkle on salt, garlic, pepper and Parmesan.

Roast in oven about 20 minutes, then flip them over and roast an additional 5 minutes. Serve warm or room temperature.

Try my Brussels in Blankets recipe.