Try this delicious vegan, gluten free crispy smashed Brussels sprouts recipe that you can make in less than half an hour. This recipe has just under 50 calories and 58% of your daily vitamin C intake in a single serving.
If you’ve never tried roasted Brussels sprouts, you have to try this recipe. By smashing Brussels sprouts, you take them to the next level of deliciousness.
Brussels sprouts are super crunchy and crispy and taste like an indulgent treat. Who would have thought there would be so much goodness in something so great tasting?
It takes me just 5 minutes to make the preparations to cook this recipe. And the cooking itself only takes just 25 minutes.
A single serving of this recipe contains just below 50 calories and has 9% of the recommended daily intake of protein.
I like to have these Brussels sprouts with my tofu sausage, Greek potatoes, vegan toad in the hole, and cranberry sauce.
Sometimes instead of the toad in the hole, I make either Yorkshire pudding or Yorkshire pudding wraps to go with these Brussels sprouts. They are quite similar in taste and only have a few differences in the cooking steps.
All these delicious recipes make up my Vegan Sunday Roast Dinner Under 400 Calories. Saying that may sound like it's a lot of work, “Sunday roast”, “calories” etc., etc. But I promise you, all these recipes are super quick and easy to prepare.
Plus, in addition to creating a flavorful meal, all these recipes are vegan and gluten free, which is why this is my ultimate solution for a filling and satisfying family meal.
- ❤️️ Benefits
- 📋 Ingredients
- 🧑🍳 Substitutions
- The Structure Of A Plant Based Plate
- 🥘 Recommended equipment
- 📖 Instructions
- 🍲 How to serve
- 👩🏫 Frequently asked questions
- ❄️ How to store leftovers
- 🥗 Ways to use this recipe
- 🍚 What to serve with this recipe
- 🥬️🥭️ 7 Day Meal Plan
- FREE Gifts
- 📖 Recipe
- Crispy Smashed Brussels Sprouts
- This recipe contains 46.8 calories per serving
- This recipe contains 4.5g of protein per serving
- One serving of this recipe contains 58% of your recommended daily intake of vitamin C
- This recipe is made from a combination of vegan protein, whole food sources of carbohydrates, vegetables, essential fats, and ingredients that make the dish extremely tasty.
- This easy recipe takes 5 minutes of active preparation time and 25 minutes of cooking time. You can use the cooking time to get on with other things.
- This recipe is made extra tasty by the addition of my vegan cheese seasoning.
- I have simplified this recipe by limiting the number of ingredients and using everyday, simple ingredients such as olive oil and black pepper.
- This recipe and all recipes on my website are vegan, plant-based, gluten-free, dairy-free, egg-free, lactose-free, free from refined sugar, vegetarian, and are based on whole foods.
- All of my recipes follow my own diet plan called the Plant Plate 400. In addition, my recipes also adhere to the following diets, the Mediterranean diet, the 1200 Calories a Day diet, Clean eating, the Macrobiotic diet, the Alkaline diet, the Ornish diet, the Daniel Fast, and the Starch Solution diet.
Here is a labeled photo of all the ingredients I used in this recipe.
- Brussels sprouts: Replace this with cauliflower or broccoli.
- Olive oil: Use any oil you choose. Or omit the oil completely and just saute the vegetables in a little water.
- Homemade Vegan Cheese Seasoning: You can replace this with 2 teaspoons nutritional yeast, ½ teaspoon onion powder, ½ teaspoon garlic, pinch of paprika, pinch of mustard powder
- Sea salt: You can replace it with any salt of your choice or 1 tablespoon of tamari.
- Ground black pepper: Replace the ground black pepper with any herbs or spice blend of your choice.
The Structure Of A Plant Based Plate
Each of the recipes I create fits into my Plant Plate System. This system incorporates 5 food groups into every meal.
The 5 food groups are 1) Plant Protein, 2), Leaves, Fruit, And Veg, 3) Aesthetic Additions, 4) Nutrient Packed Carbohydrates, and 5) Taste
This recipe is a vegetable side dish that can be added to any dish. It falls under the “leaves, fruit & veg” category on the Plant Based Plate and is not a complete meal.
The diagram below helps you visually see how this element features on a Plant-Based Plate.
Although I have categorized this recipe as a vegetable side dish, broccoli is actually so high in protein that it made it into the top 20 source of vegan protein list.
Here’s how this recipe is structured according to the Plant Plate System.
Adding each ingredient to the following categories helps you to easily see how to make substitutions. It also lets you know the exact reason why the ingredient is in the recipe.
- Brussels sprouts
Leaves, fruit & veg
- Brussels sprouts
Nutrient packed carbohydrates
- Olive Oil
- Vegan cheese seasoning
- Sea salt
- Black pepper
🥘 Recommended equipment
Here are the main kitchen equipment tools I have used to create this recipe.
I highly suggest you use a non-stick pan for the vegetable and sauce part of this recipe. In a non-stick pan, this recipe cooks like a dream, with minimal stirring needed.
You can get the large pan that I use by clicking here. Please note, I bought the largest size.
You can get the 10-piece cookware set that I have by clicking here. Please note, this set contains a smaller version of the large deep pan that I bought separately.
My air fryer has been one of the best kitchen gadgets I ever invested in. And I’m absolutely obsessed with it. With 2 fussy kids who don’t eat the same food as me or each other, my air fryer gets used every single day to make them fast, nutrient-packed food that they will eat.
I love cooking with an air fryer because food cooks much more quickly, is more crispy and tastier, and saves a fortune when it comes to my fuel bill.
Air Fryer Silicone Baking Dish
I often use this silicone baking dish when I’m baking with wet ingredients. It is 8 inches or 20 cm and square. It fits my Cosori Air Fryer. Make sure you measure the inside of your Air Fryer before purchasing an Air Fryer baking dish.
Here is a brief summary of the steps needed to make the recipe. See the recipe card at the bottom of this post for the full detailed instructions.
- Boil the Brussels sprouts.
- Then squash the Brussels sprouts.
- Spray them with oil, season them, and bake them.
🍲 How to serve
Arrange the crispy Brussels sprouts on a plate and serve.
👩🏫 Frequently asked questions
They mainly have a somewhat earthy and bitter taste. The taste of Brussels sprouts can vary depending on how they are seasoned and cooked, like when you sautee or roast these, they have a slightly nutty taste.
❄️ How to store leftovers
This recipe keeps in the fridge for up to 4 days in an air-tight container. It also freezes well for up to 3 months. Defrost it before using it. Reheat it by warming it up by wrapping it in kitchen foil and cooking it in an air fryer or oven.
🥗 Ways to use this recipe
Here are some of my favorite ways to use this recipe:
- Tofu Sausage Recipe (Vegan, Gluten Free)
- Dried Cranberry Sauce Recipe (Vegan, Gluten Free)
- Vegan Toad In The Hole Recipe (Gluten Free)
- Vegan Yorkshire Pudding Wrap Recipe (Gluten Free)
- Air Fryer Greek Potatoes Recipe (Vegan, Gluten Free)
- Gluten-Free Vegan Yorkshire Pudding
- Vegan Sunday Roast Dinner Under 400 Calories (Gluten Free)
🍚 What to serve with this recipe
If you’re looking for side dishes to serve alongside this recipe, here are some of my best recommendations.
🍝 Vegan carbohydrate side dishes
Serve this recipe with any of the following carb side dishes which are all around 100 calories per serving:
- Creamy Mashed potatoes
- Easy Boiled Baby Potatoes
- Easy Skin On Boiled Potato
- Crispy Homemade Baked French Fries
- Spicy Sweet Potato Fries
- Most Crispy Vegan Jacket Potato
- Easy Whole Baked Sweet Potato
For more options, see all of my best vegan, gluten-free carbs side dishes.
🌮 Plant-based protein side dishes
For more options, see all of my best gluten-free vegan protein recipes.
🌭 Vegan meat side dishes
Here are some vegan meat side dishes that go very nicely with this recipe, and are great substitutes for regular meat. These are all under 150 calories per serving.
- Vegan Gluten Free Black Bean Meatballs
- Easy Vegan Meatloaf
- Spicy Vegan Cauliflower Buffalo Wings
- Vegan Jackfruit Shredded Chicken
- Crispy Roasted Soya Chunks
For more options, see all of my best gluten-free vegan meat recipes.
🍶 Vegan dips
Here are some vegan dips or vegan sauces that go very nicely with this recipe and are very quick to make. These are all under 50 calories per serving.
- Quick Gluten Free Vegan Gravy Recipe
- Vegan Ranch Dip Recipe
- Creamy Edamame Guacamole
- Easy Vegan Tzatziki Sauce
- Creamy Hummus Recipe (No Garlic)
- Creamy Vegan Poppy Seed Dressing
- 2 Minute Hot Sauce Recipe
- Creamy Vegan Italian Dressing Recipe
- No Oil No Tahini Hummus
For more options, see all of my best gluten-free vegan dip recipes.
🫑 More tasty vegan vegetable side dishes
If you’re looking for some more vegetable side dishes that are all under 100 calories per serving, check out some of my other recipes:
- Easy Vegan Cheesy Broccoli
- Vegan Zucchini Fritters
- Spicy Vegan Cauliflower Buffalo Wings
- Nacho Cheese Baked Kale Chips
- Easy Baked Mushroom Bacon
- Russian Pickled Tomatoes
For more options, see all of my best gluten-free vegan vegetable side dishes.
🥬️🥭️ 7 Day Meal Plan
If you want to discover all of the benefits of eating a plant-based, gluten-free diet, grab a copy of my 7-day meal plan by Green Thickies.
My 7-day detox has been doctor and nutritionist approved and featured on a major national TV channel.
Thousands of people have had incredible results with this meal plan.
🥗 Free Smoothies (Drink And Shrink) Bundle
For A Limited Time, Grab Your FREE 260+ Page Smoothies (Drink And Shrink) Bundle From Green Thickies.
🎩 5 Magical Fruit Recipes Book
If you're looking for some easy, raw, fruit-based, complete meal recipes, grab my free recipe book now.
Crispy Smashed Brussels Sprouts
- Air Fryer
- Large Pot
- 250g frozen (or fresh) Brussels sprouts
- 10 sprays of olive oil spray
- 2 tablespoons of homemade vegan cheese seasoning or nutritional yeast
- ½ teaspoon sea salt
- 10 dashes of ground black pepper
- If you’re using fresh Brussels sprouts, remove the outer leaves, and give them a wash.
- Boil a kettle and pour it into a large pan. Add the Brussels sprouts to the pan.
- Turn the heat to high and bring the water to a boil. Boil the Brussels sprouts for 5-10 minutes until a fork slides through them easily.
- Drain the water from the Brussels sprouts.
- Add the Brussels sprouts to a chopping board and squash each with the bottom of something flat such as a pan, glass, or rolling pin.
- Add one layer of Brussels sprouts to the air fryer. Make sure they don’t overlap. You might need to cook these in batches.
- Spray them with oil and season.
- Cook for 10 minutes at 180C / 350F. Flip them over. Spray with oil, sprinkle with salt and pepper, and sprinkle with vegan cheese seasoning or nutritional yeast.
- Spray again with oil. Cook for 5 minutes until they are golden brown.
Now it’s your turn to make magic with food.