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Dijon Brussels sprouts are a hot take on the oven roasted classic. These little bad boys make a great holiday side dish or a healthy side for a not-so-healthy main like jackfruit grilled cheese.
What’s the deal with Brussels sprouts?
Over the past five years, the Brussels sprouts craze has been all the rage. They’re sold in shreds for salads, on the stalk for God knows what purpose, frozen, probably pureed, you name it. I don’t know about you, but when I first started seeing them everywhere my main question was “Why?!”
Growing up, I was force-fed Brussels sprouts by my mother. “Just eat one more!” she’d say. I rarely could. If you grew up in the 90s like me, then you know the only way Brussels sprouts could be enjoyed back then was through straight-up boiling them and serving them with some salt. Disgusting!
I can tell you a thousand things that are wrong with this picture, but I’ll spare you the details.
Bitter Brussels? Solve it with this one simple trick.
My main complaint aside from the “chewy cabbage” texture from boiled Brussels sprouts is the bitterness. I’m not sure if this is a trick people learned post-Y2K or if the folks who said “Massage your kale!” also suggested this, but you can fight off the bitterness of said Brussels by doing one thing: remove the damn stems.
Removing the stems helps a lot with the overwhelming bitterness that occurs naturally in Brussels sprouts. I think this one simple trick made me go from hating Brussels to loving them. That and maybe not boiling them. I prefer almost any other way of cooking Brussels sprouts: fried, grilled, sautéd etc. For this recipe, we’ll oven roast the Brussels sprouts.
Is this recipe good for you?
Brussels sprouts are super good for you. They’re naturally low in calories, have a high fiber density and are packed with vitamins and minerals. Just a half a cup of Brussels sprouts has 137% of your daily intake of vitamin K which is great for blood flow and bone health.
This recipe also calls for maple syrup as the sweetener. Aside from no refined sugar, maple syrup is known for containing minerals and antioxidants like manganese. Now, you shouldn’t take this to mean that maple syrup is great for you because it’s very high in sugar. I recommend using grade A syrup so you can get the purest maple flavor without any additives.
Mustard is just the best. It’s a very simple condiment that’s packed with flavor and very little calories. Mustard has antioxidants known to help with chronic inflammation and has hardly any calories. Just one teaspoon of whole grain dijon mustard has 10 calories. Hell yes!
How to prepare dijon Brussels sprouts
The actual making of the dijon oven roasted Brussels sprouts is super simple. First, you’ll remove the stems of each sprout, then cut in half lengthwise. At this time you’ll run the sprouts under water to remove any dirt. Next, you’ll spray the sprouts with olive oil spray. I prefer to do this in a strainer where I can toss them around a few times to ensure I get an even coat. If you don’t have olive oil spray you can of course, use olive oil that comes in a bottle. I will say that I prefer olive oil spray to the bottle because you end up using less of it and can get better coverage.
After you spray the sprouts, you’ll line a baking sheet with parchment paper and oven roast the Brussels sprouts for 20-25 minutes at 400 degrees. The top might not brown completely, but the bottoms will. It doesn’t make a difference in taste to me to roast both sides, so for this recipe, I figure why make it more complicated.
Once your oven roasted brussels sprouts are nice and brown, you’ll remove them and add them to a bowl. Mix in the maple syrup and whole grain dijon mustard with a spatula or wooden spoon. Lastly, add sea salt to taste if needed. Serve your dijon Brussels sprouts immediately!
Reheating Brussels Sprouts
My mom always used to reheat leftover Brussels in the microwave. Yuck! I found you can keep the same flavor and most of the texture if you heat your oven to 300 and toss them on a baking sheet lined with parchment paper. No extra ingredients needed, just roast until they’re warm, about 10-15 minutes.
Dijon Brussels Sprouts
Equipment
- baking sheet
- parchment paper
- mixing bowl
Ingredients
- 2 lbs brussels sprouts
- extra virgin olive oil spray
- 2 Tbsp maple syrup
- 2 Tbsp whole grain mustard
- sea salt to taste
Instructions
- Preheat oven to 400 degrees. Remove the bottoms of the brussels sprouts then cut in half and add to a strainer. Wash the sprouts then add olive oil spray shaking the sprouts around to ensure they're coated evenly.
- Spread the sprouts across a baking sheet lined with parchment paper. Roast for 25 minutes or until the bottoms are browned and tops are slightly brown.
- Add Brussels to a mixing bowl with maple syrup and whole grain mustard. Stir with a spatula to combine and add salt to taste if necessary. Serve immediately.
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