• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

join the eatmail for exclusive recipes & meal ideas

Join now

Subscribe for new recipes, meal plans & 3 free ebooks!

  • About
  • Contact

Live Eat Learn

Easy vegetarian recipes, one ingredient at a time

free ebook

Subscribe for new recipes, meal plans & 3 free ebooks!

  • Recipe Index
  • Vegetarian 101
  • Travel
  • Meal Plans
  • Course
    • Breakfasts
    • Lunches
    • Dinners
    • Appetizers
    • Sweets
    • Drinks
  • Diet
    • Dairy Free
    • Gluten Free
    • Low Carb
    • Paleo
    • Raw
    • Vegan
  • Season
    • Winter
    • Spring
    • Summer
    • Fall
  • Ingredient
    • Avocado
    • Bean
    • Cauliflower
    • Chickpeas
    • Eggplant
    • Mushroom
    • Tofu
    • Quinoa
    • View All
  • Collections
    • All Time Favorites
    • Air Frying
    • Budget Friendly
    • Comfort Food
    • High Protein
    • Meal Prep
    • Meatless Monday
    • Quick Dinners
    • View All
  • Visit our kombucha site
Home Learn Featured Ingredients

Brussels Sprouts 101

Share
Share on:
By: Sarah BondUpdated: Jun 27, 2022 5 Comments

This post contains affiliate links.

Everything you need to know about cooking with Brussels sprouts…seasonality, variations, ways to cook them, and nutrition information.

The next two weeks are all about Brussels sprouts, so read on for a quick rundown of our spotlight ingredient!

Brussels sprouts in a bowl on white background

Brussels sprouts are thought to have originated in Ancient Rome, though they gained their popularity (and name) in Brussels, Belgium. They’re now widely popular in the U.S. and Europe, with the Netherlands being the largest producer of these miniature cabbages (a.k.a…cabbage patch kids…get it??)

How to select Brussels sprouts

As with most fruits and vegetables, the smaller Brussels sprouts will be sweeter and and more delicious! Aim for blemish free Brussel sprouts that are all about the same size for even cooking. Their peak season is from September to March.

How to store Brussels sprouts

Remove damaged outer leaves and store Brussels sprouts in a plastic bag in the coldest part of the fridge. These should stay good for a few weeks, though the flavor becomes stronger and less tasty with age. If you can get them on the stalk, great! They’ll stay fresher for longer this way.

Close up photo of Brussels sprouts

How to trim Brussels sprouts

Remove the outer leaves and trim the base of each Brussels sprout before cooking. Cut a small X in the base of larger Brussels sprouts to help them cook evenly.

How to cook Brussels sprouts

  • Steam: Bring a pot of water to a boil. Add Brussels sprouts to a steam basket and cook about 7 minutes. Season with salt, pepper, butter, and lemon juice.
  • Sauté: Heat olive oil in a pan over medium/high heat. Add a clove of minced garlic, then throw in halved Brussels sprouts. Stir about for 10 minutes, until they’re lightly browned. Season with salt, pepper, butter, and lemon juice.
  • Roasted: Combine halved Brussels sprouts, a pinch of salt and pepper, minced garlic, a dash of lemon juice, and olive oil in a bowl. Spread onto a baking sheet and roast about 15 minutes at 400 degrees F (204 C).

Favorite Brussels Sprouts Recipes

  • Shaved Brussels Sprout Salad with Honey Mustard
  • Beer Caramelized Onion and Brussels Sprout Pizza
  • White Bean Soup with Crispy Brussels Sprouts
  • Roasted Brussels Sprouts with Balsamic and Grapes
  • Brussels Sprout Latkes
Brussels sprouts in a bowl

Nutrition information for Brussels sprouts

per 1 cup (88 g) raw Brussels sprouts

  • Calories: 38
  • Carbohydrates: 8 g
  • Fiber: 3 g, 13% of Daily Value (DV)
  • Protein: 3 g
  • Fat: 0 g
  • 195% DV of Vitamin K: A fat-soluble vitamin that allows for activation of enzymes in the clotting cascade, which is responsible for blood clotting. Also builds bone by modifying osteocalcin so that it may bind calcium, thus building the bone matrix.
  • 125% DV of Vitamin C: A water-soluble vitamin that acts as an antioxidant to fight against potentially damaging free radicals (molecules with unshared electrons that float around wreaking havoc) and an important cofactor in collagen synthesis.
  • 15% DV of Manganese: A trace element that plays a role in healthy brain and nervous system function.
  • 13% DV of Folate (Vitamin B9): A water-soluble vitamin that helps make DNA & RNA and metabolize amino acids.
  • 13% DV of Vitamin A: Provides the provitamin version of this fat-soluble vitamin, meaning it comes from a plant source and your body converts the plant pigment into active Vitamin A. It is essential in many components of healthy vision, as well as immunity and cell growth/differentiation.
  • 10% DV of Vitamin B6 (Pyridoxine): A water-soluble vitamin that works behind the scenes as a coenzyme in many important reactions within your body, including protein metabolism and red blood cell formation, among countless other functions.

You may also like...

  • Air fried brussels sprouts in a bowl with green background
    Air Fryer Brussels Sprouts
  • These roasted Brussels sprouts with balsamic and garlic are tossed together with grapes and feta cheese and become such a flavorful side dish! 
    Roasted Brussels Sprouts with Balsamic, Garlic, and Grapes
  • Parsnip & White Bean Soup with Crispy Brussel Sprouts
    Parsnip & White Bean Soup with Crispy Brussels Sprouts
  • Roasted Brussels sprouts with vegan bacon on a black plate
    Roasted Brussels Sprouts with Vegan Bacon
Previous Post
Next Post

Reader Interactions

Leave a Comment Cancel reply

Have a question? Submit your question or comment below.

Rate this Recipe:




  1. GW says

    Posted on 3/14 at 9:37 pm

    Nice post. If you like your salad a bit crunchy. Dice them finely raw and sprinkle on liberally.

    Reply
    • Sarah says

      Posted on 3/16 at 11:30 am

      Definitely! Probably a bit less strong/tough than cabbage but with a little Brussels sprout kick!

  2. Healthy Kitchen 101 says

    Posted on 11/12 at 9:28 am

    Brussels sprout is always my main favourite salad ingredients, it’s so healthy and crunchy to enjoy~ Now I get more information about its nutrition 😉
    – Natalie

    Reply
  3. Donna says

    Posted on 11/29 at 10:05 pm

    I make a wonderful Brussel sprout chili…….substitute Brussel sprouts for meat…I do like the roasted first

    Reply
    • Sarah says

      Posted on 11/30 at 7:18 pm

      That sounds so tasty, Donna! Never thought to use sprouts like that but I bet it’s delicious! 😀

Primary Sidebar

Hello!

I'm Sarah

A flavor-loving nutritionist and sensory science specialist showing you how to make easy vegetarian recipes, one ingredient at a time.

Let's Meet

What's for Dinner?

A free cookbook full of our favorite vegetarian dinner recipes!

Get in now!

Subscribe for new recipes, meal plans & 3 free ebooks!

Summer Recipes

Watermelon salad on a white platter

Grilled Watermelon Salad

Portobello Mushroom Burgers with an orange background - With melted sharp cheddar, the perfectly meaty texture, and best-ever Fancy Sauce, these Portobello Mushroom Burgers are the vegetarian recipe that'll have you craving mushrooms for dinner.

Portobello Mushroom Burgers

Vegan PF Chang’s Lettuce Wraps

Different smoothies arranged in rainbow on white background

How to Make a Smoothie

Veggie spring rolls cut in half on a plate

Vegetable Vietnamese Spring Rolls

Vegan tomato tuna sushi bowl with rice, avocado, and cucumber in a bowl on a blue background

Vegan Tuna Sushi Bowl

Dinner This Week

Vegan tikka masala with naan and rice in a white bowl

M

Chickpea Tikka Masala

Roasted Chickpea Gyros

T

Roasted Chickpea Gyros

Vegan Thai red curry in a bowl on a red background

W

Thai Vegetarian Coconut Curry

Vegan nachos on a black plate on a white background - These vegan nachos are piled high with easy mushroom BBQ "pulled pork" and a cashew-based queso cheese sauce that will knock your dairy-free socks off.

R

BBQ Mushroom Pulled Pork

Roasted Cauliflower Street Tacos

F

Roasted Cauliflower Tacos

Lemon risotto in a bowl with basil on a yellow background

S

Lemon Basil Risotto

As featured on:

Free Vegetarian Dinners eBook

Join our Eatmail newsletter to get a free copy of our “Dinner Is Served” Cookbook, new recipes, exclusive meal plans, and more!

Follow Along

  • Easy Vegetarian Facebook Group
  • Kombucha Brewers Facebook Group
Back to Top
  • Web Stories
  • About
  • Privacy Policy
  • Terms
  • Collaborate
© 2022 Live Eat Learn
Site Credits Designed by Melissa Rose Design Developed by Once Coupled Support by Foodie Digital
141 shares