Easy Smashed Brussels Sprouts


You'll make a Brussels sprouts believer out of anyone with these delicious sprouts.

Prep Time:
15 mins
Cook Time:
35 mins
Total Time:
50 mins
8 servings


  • 2 pounds Brussels sprouts, washed and cleaned

  • ¼ cup extra-virgin olive oil

  • sea salt and freshly cracked black pepper to taste

  • 1 teaspoon red pepper flakes

  • 1 cup finely grated Pecorino Romano cheese

  • ½ medium lemon


  1. Bring a large pot of cold water to a boil. Drop Brussels sprouts in the boiling water and cook until softened, 7 to 9 minutes, depending on their size. Strain and transfer to an ice bath to stop cooking. Strain once cooled and spread out on paper towels to dry. Pat the tops dry as well.

  2. Preheat the oven to 425 degrees F (220 degrees C).

  3. Place Brussels sprouts on a large baking sheet and smash with the bottom of a mason jar. Pat dry with a paper towel to soak up any additional liquid. Drizzle with olive oil and sprinkle generously with sea salt and pepper. Sprinkle pepper flakes over top, then shake the tray a bit to distribute the oil and spices.

  4. Bake in the preheated oven for 15 minutes. Gently flip sprouts and sprinkle with Pecorino Romano cheese. Return to the oven and bake until sprouts are soft and cheese is melted, 10 to 15 more minutes.

  5. Remove from the oven and set the tray on a wire cooling rack. Squeeze lemon over top, then transfer sprouts to a serving plate.

Nutrition Facts (per serving)

172 Calories
11g Fat
12g Carbs
9g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 172
% Daily Value *
Total Fat 11g 15%
Saturated Fat 4g 18%
Cholesterol 16mg 5%
Sodium 207mg 9%
Total Carbohydrate 12g 4%
Dietary Fiber 5g 17%
Total Sugars 3g
Protein 9g
Vitamin C 102mg 508%
Calcium 210mg 16%
Iron 2mg 10%
Potassium 471mg 10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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